Did you know, every year, up to 11% of Americans experience a panic attack? A panic attack is described as a sudden unreasonable feeling of fear and anxiety, causing physical symptoms of a racing heart, perspiration, and shortness of breath – it may feel like one is going into a heart attack.

So, why exactly do we occasionally experience such feelings of fear and panic? We can blame this phenomenon on our brain and nervous system.

Researchers have pinned down the specific regions of the brain that activate during a panic attack: the amygdala and parts of the midbrain. The amygdala’s role in a panic attack is important – it is the fear center of the brain. They found increased activity in the midbrain called the periaqueductal gray, a region that provokes the body’s fight or flight responses.

Under a panic attack, our body enters into fight mode; it increases your heart rate to provide muscles and limbs with energy to fight off predators. Consequently, the fight mode causes norepinephrine (adrenaline) to increase; this causes us to sweat during a panic attack. And of course, the inevitable shortness of breath. With an increase in heart rate and heavy flow of blood, we need extra oxygen to keep our blood oxygenated. This may explain why we feel dizzy and disoriented during a panic attack because we are breathing out more carbon dioxide than we are intaking oxygen; causing us to feel lightheaded.

So with the information we know now about panic attacks, what can we do about them? Prevention is key in dealing with panic attacks. If you notice you experience panic attacks from certain cues or in the same place. Try to prevent going to those certain places, or distract yourself. Listening to calming music, or reading can prevent panic.

If you do find yourself going into a panic attack, divert your attention to your immediate surroundings to orient yourself. This would allow your brain to apprehend that there is no imminent threat or danger, and, most importantly, take long deep breaths; holding each breath for three seconds before exhaling.