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How To Overcome Panic Attacks? – Hinduism Answers

Overcoming panic attacks from a Hindu perspective involves a combination of spiritual, mental, and physical practices. Hindu teachings offer various methods to manage and alleviate panic attacks, drawing on ancient wisdom and practices that promote inner peace and mental clarity. Here are some Hindu approaches to overcoming panic attacks:

Meditation and Mindfulness

Meditation is a cornerstone of Hindu practice for achieving mental calm and clarity. Techniques such as focusing on a mantra, observing the breath, or visualizing a deity can help center the mind and reduce anxiety. Popular forms of meditation in Hinduism include:

  • Japa Meditation: Repeating a mantra, like "Om" or "Om Namah Shivaya", helps to calm the mind.
  • Mindfulness Meditation: Observing thoughts without attachment can help in recognizing and defusing panic triggers.
  • Guided Meditation: Following a guided visualization, often involving serene images and sounds, can promote relaxation.

Pranayama (Breath Control)

Pranayama involves controlled breathing exercises that can significantly reduce anxiety and prevent panic attacks. Key techniques include:

  • Nadi Shodhana (Alternate Nostril Breathing): Balances the mind and calms the nervous system.
  • Ujjayi Breathing: Slow, deep breathing that creates a soothing sound, helping to focus and calm the mind.
  • Bhramari (Bee Breath): Produces a calming humming sound that can relieve stress and anxiety.


Yoga integrates physical postures (asanas), breath control, and meditation, providing a holistic approach to managing panic attacks. Certain yoga asanas are particularly effective in reducing anxiety and promoting relaxation:

  • Balasana (Child's Pose): A calming pose that helps reduce stress and fatigue.
  • Sukhasana (Easy Pose): A simple seated position that encourages deep, steady breathing and mindfulness.
  • Savasana (Corpse Pose): A relaxation pose practiced at the end of a yoga session to promote complete relaxation.

Mantra Chanting

Chanting mantras is a spiritual practice that can help stabilize the mind and reduce panic. Mantras like "Om Mani Padme Hum" or "Gayatri Mantra" are believed to have powerful calming effects. Repeating these mantras can create a rhythmic pattern that soothes the mind.

Bhakti Yoga (Devotion)

Bhakti Yoga involves developing a deep, personal connection with a deity or higher power. Engaging in devotional practices such as prayer, singing bhajans (devotional songs), and participating

in rituals can provide emotional comfort and a sense of security. Devotional activities help shift focus away from anxiety-inducing thoughts and foster a sense of surrender and trust in the divine.

Ayurvedic Practices

Ayurveda, the ancient Hindu system of medicine, offers remedies for anxiety and panic attacks. Some Ayurvedic recommendations include:

  • Herbal Remedies: Herbs like Ashwagandha, Brahmi, and Jatamansi are known for their calming effects.
  • Diet and Lifestyle: Consuming a balanced diet, practicing regular physical activity, and maintaining a consistent daily routine can enhance mental stability.

Abhyanga (Oil Massage): A relaxing oil massage can help reduce stress and promote relaxation.

Spiritual Guidance and Support

Seeking guidance from a spiritual teacher or guru can provide personalized advice and support. Engaging with a community of like-minded individuals through satsangs (spiritual gatherings) can also provide emotional support and a sense of belonging.

Visualization and Positive Thinking

Visualization techniques involve imagining peaceful and positive scenarios to counteract negative thoughts. Practicing positive affirmations and focusing on uplifting and empowering thoughts can help shift the mind away from panic-inducing patterns.

Integrating Practices into Daily Life

To effectively overcome panic attacks, it is beneficial to integrate these practices into your daily routine. Here’s a suggested daily regimen:

  • Morning: Start the day with a short meditation session and pranayama practice.
  • Throughout the Day: Incorporate mindfulness and deep breathing exercises during stressful moments.
  • Evening: Practice yoga and conclude with Savasana to unwind and relax.
  • Night: Engage in a brief session of mantra chanting or devotional singing before bed.

Overcoming panic attacks from a Hindu perspective involves a blend of spiritual, mental, and physical practices. Regular meditation, pranayama, yoga, mantra chanting, devotional activities, and Ayurvedic remedies can all contribute to reducing anxiety and fostering a state of inner peace. By embracing these practices consistently, individuals can cultivate resilience against panic attacks and enhance their overall well-being.