🔁 Common Interoceptive Exposure Exercises for Panic

(Always consult with a clinician before starting these)

Increased heart rateRun in place / Jumping jacks1–2 minutes

Dizziness / lightheadednessSpin in a chair or spin standing30 seconds

Shortness of breathBreathe through a straw or hold your breath30–60 seconds

Chest tightnessTense chest muscles while breathing shallowly1 minute

Feeling of chokingTightly tie a scarf around the neck (not cutting off airflow, just to create pressure)1 minute

HyperventilationRapid, shallow breathing1–2 minutes

Numbness / tinglingBreathe quickly or hyperventilate30 seconds

Blurred visionStare at a bright light or spin30 seconds

Warm flushes / sweatingSit in a warm room / wear layersUntil warm flush is felt

DisorientationSpin with eyes closed / breathe through a straw30–60 seconds

💡 Tips for Use

• Repeat exposures daily or several times a week.

• Rate your anxiety (0–10) before and after each exposure.

• Stay with the sensation until anxiety reduces.

• Use no safety behaviors (no cold water, gum, distraction, etc.).

• Process it after: “What did I learn from this?”