Daily · Sep 9, 2026 · Body release

What to do during a panic attack when your body feels locked up

By Vernon B · Reviewed and edited by Vernon B · Updated Oct 19, 2026

If your shoulders are clenched and your jaw is tight, that does not mean you are broken. Panic often parks tension in the muscles. Your body is trying hard to protect you — even when the alarm is a false one.

Try progressive muscle relaxation

• Gently squeeze your hands for five seconds, then let them go soft. Notice the difference.
• Lift your shoulders toward your ears, hold, then drop them.
• Ease your jaw — press your tongue lightly to the roof of your mouth, then release.
• If you can, keep going through your arms, belly, and legs. Slow is fine.

You are teaching your nervous system that it can stand down. One muscle group at a time is enough.

You are not alone in this. For more free tools, keep our coping tools nearby.

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