We often underestimate the genius living inside us. Our bodies are constantly trying to self-regulate—sometimes with nothing more than a sigh, a yawn, or a specific gaze. But what happens when that innate system shifts into overdrive, signaling danger where there is none? I want to share the exact “brain hack” I stumbled upon when I had a panic attack, and the deeper healing and insight from my coaching journey that resulted in achieving lasting regulation.
The wisdom of your body
Over the years, I’ve become increasingly fascinated by the incredible, often unconscious ways our bodies stimulate emotional release and sensory/nervous system regulation. Think about it: a deep yawn, a sigh, a specific way of breathing, a soothing self-touch, or resting your forehead on your hands. These are all subtle, wonderful mechanisms our bodies use to help us regulate, calm us and tap into our inner wisdom.
While many of these instinctual actions aren’t yet fully backed by extensive scientific evidence, we simply cannot deny the immediate, powerful response our nervous systems have to them. Our bodies know how to find balance.
In this short article, I want to share a simple strategy from my personal journey—one that helped me actively steer out of a panic attack. It was only later, during my life coaching certification, that I truly understood the genius of what my nervous system did in that moment.
The attack in the hall
I was sitting in my Master’s graduation ceremony. Then, without warning, I felt an intense, terrifying surge of anxiety rush through me.
It felt like I couldn’t get enough air—like I was being smothered. My heart pounded rapidly, and I broke out in a cold sweat. My body’s ‘fight-or-flight’ response had kicked in; my nervous system genuinely believed I was in danger and needed to escape.
All I could think about was running outside to find space and air. Since leaving the crowded hall wasn’t a practical option, I decided to see if I could find a way to soothe my system right where I was.
The two-part strategy that made the difference
I couldn’t run, so I spoke to myself: “There is enough space, and there are enough doors to get out.”
Here’s what I did next, which helped me break the loop:
- Visual shift & distraction (the eye roll): I shifted my gaze away from the crowded hall and intentionally rolled my eyes up toward the ceiling. I held my focus on the vast, open space above me for several minutes.
- Controlled regulation (the breath): Simultaneously, I began to focus on slow, deep, diaphragmatic breathing. I consciously breathed deep into my belly.
After a while, the combination of the visual shift and the controlled breathing helped me successfully steer out of the panic attack. I learned later, through my coaching training, that rolling your eyes upward can actually help break an emotional loop and engage a calming part of your brain.
The deeper healing
It’s crucial to stress that while this technique was a life-saver in that specific moment, my panic attacks did not disappear because of this single technique.
My true and lasting healing came when I finally invested in myself and hired a life coach who helped me:
- Work through stuck emotions and a traumatic event.
- Change my mindset and limiting beliefs.
- Give me the sustainable tools I needed to maintain holistic well-being.
This comprehensive healing process was the true reset my nervous system needed. It was what allowed my system to finally regulate and modulate properly, moving away from constant panic mode and into a state of consistent inner calm.
Ready to find your reset?
While moments of panic require immediate tools, overcoming chronic anxiety and panic attacks requires a holistic approach. It’s about more than just managing symptoms; it’s about healing the root cause and resetting your nervous system.
If you would like to move beyond quick fixes and work towards lasting regulation and freedom, I’m here to help guide your journey.
