EMDR for Panic Attacks: Calming the Body and Rewiring the Fear Response
Panic attacks can feel unpredictable, intense, and frightening — a rush of fear that takes over both body and mind.
Panic attacks can feel unpredictable, intense, and frightening — a rush of fear that takes over both body and mind. Even when there’s no clear danger, the body reacts as if there is, leaving behind exhaustion, confusion, and dread about when it might happen again.
Today, let’s explore how EMDR therapy can help calm those panic responses by working directly with the nervous system. Instead of focusing only on managing symptoms, EMDR helps address the experiences and body memories that keep the system on high alert. Over time, it supports a return to balance — where calm feels accessible again, not forced.
Table of Contents
Understanding Panic and the Body’s Response
When a panic attack hits, it can feel as if the body is no longer listening to reason. The heart races, the chest tightens, breathing becomes shallow, and the mind spirals into catastrophic thoughts. Even though the danger isn’t real in that moment, the body reacts as if it’s fighting for survival.
Panic often has roots in the body’s memory. Sometimes it’s tied to a specific event—like a medical emergency or past trauma—but it can also develop from chronic stress, perfectionism, or years of feeling unsafe or unseen. The body learns that it must stay alert to stay safe.
EMDR therapy helps interrupt this cycle by inviting the nervous system to process what it’s been holding onto. Instead of trying to control panic through logic, EMDR allows both brain and body to communicate in new ways—shifting the stored fear that keeps the system stuck in overdrive.
How EMDR Helps Rebalance the Nervous System
EMDR (Eye Movement Desensitization and Reprocessing) helps the brain reprocess distressing experiences that remain unintegrated. Through bilateral stimulation—such as eye movements, tapping, or auditory tones—the two hemispheres of the brain communicate more effectively, allowing emotional and physical sensations to release.
Research has shown EMDR to be highly effective in reducing panic and anxiety symptoms by helping regulate the autonomic nervous system and decrease hyperarousal responses.¹ In a 2019 study published in the Journal of EMDR Practice and Research (Faretta & Dal Farra), EMDR demonstrated significant benefits across anxiety disorders including panic symptoms.
By helping the brain “finish” what was once overwhelming, EMDR teaches the body that the danger has passed—and that calm is safe again.
What makes EMDR especially helpful for panic is its adaptability:
Slower bilateral stimulation can soothe and regulate a highly activated nervous system, helping clients ground when panic feels near.
Faster bilateral stimulation can help safely move through the charged energy stored in the body once stability has been established.
This flexibility allows EMDR to meet each person exactly where they are—neither rushing the process nor keeping it stuck in analysis.
What Can Be Targeted in EMDR for Panic
EMDR doesn’t just address one moment of panic—it explores the web of experiences, sensations, and beliefs that fuel it. Some common EMDR targets for panic include:
The first or most recent panic episode
The fear of having another attack
Sensations like chest pressure, dizziness, or shortness of breath
Negative beliefs such as “I’m not safe,” “I’m dying,” or “I’m out of control”
Early experiences of being dismissed, trapped, or powerless
Any events, accidents, or times the body felt unsafe
Together, these experiences are processed at a pace that feels manageable. The goal isn’t to erase the memory—it’s to change how the body responds to it.
Beyond Managing Symptoms
Traditional talk therapy can be incredibly valuable for identifying triggers, understanding thought patterns, and learning coping skills. But for many people with panic, insight alone doesn’t stop the physical reaction. The body continues to respond as though it’s still in danger, even when the mind knows it’s safe.
That’s where EMDR adds another layer of healing. It bridges the gap between mind and body, addressing both the cognitive and physiological roots of panic. By integrating the two, the system begins to work together again—allowing calm to feel natural rather than effortful.
The Process and Pace
EMDR therapy is not about pushing through distress — it’s about helping the nervous system move toward balance at a pace that feels safe. Before any reprocessing begins, time is spent building stability through grounding, visualization, and self-soothing skills. These early phases are just as important as the reprocessing itself.
This preparation helps the body feel more anchored, reducing the likelihood of becoming overwhelmed once deeper work begins. When the nervous system feels supported, it becomes possible to revisit difficult experiences without reliving them.
The reprocessing phase then uses bilateral stimulation — through eye movements, tapping, or alternating tones — to help the brain and body communicate more effectively. This allows memories, sensations, and emotions that were previously “stuck” to integrate more naturally.
The pace of EMDR is always individualized. Some people benefit from shorter sessions that build consistency over time, while others find that longer sessions allow for deeper processing and closure. What matters most is that the process feels attuned, structured, and collaborative — allowing healing to unfold safely rather than being forced.
Lasting Change
Over time, clients often notice panic symptoms easing in ways that feel both subtle and profound. Breathing begins to feel more natural, and the body no longer reacts as quickly to stress or unexpected sensations. The constant fear of the next panic attack starts to fade, replaced by a growing sense of trust in the body’s ability to recover.
Confidence builds with each moment of calm, reinforcing the message that safety can exist even in situations that once felt overwhelming. Many describe a deep sense of relief they hadn’t thought possible—a quiet shift that brings steadiness, clarity, and a renewed sense of control where chaos once lived.
Final Thoughts
Panic attacks can feel isolating, but healing is possible when both the mind and body are included in the process. EMDR offers a path that’s structured yet gentle, helping the nervous system unlearn its need to brace for danger.
At Catherine Alvarado, LMFT & Associates, our practice specializes in EMDR for anxiety, panic, and trauma—approaching each client’s process with care, attunement, and trust in the body’s capacity to heal.
If panic has been shaping your life, consider reaching out for a consultation. Healing begins with helping the body remember that calm isn’t something you have to chase—it’s something you can come home to.
Until next time, don’t forget to take care of yourself.
References
¹ Faretta, E., & Dal Farra, M. (2019). Efficacy of EMDR Therapy for Anxiety Disorders. Journal of EMDR Practice and Research, 13(4), 325–332. [View Article]
About the Author
I’m Catherine Alvarado, LMFT #134744 — a Licensed Therapist, Clinical Supervisor, EMDR Certified Therapist, and Consultant-in-Training based in Redondo Beach, California. My work centers on helping people reconnect with themselves through mind–body approaches that address what the nervous system has been holding. I work with teens, adults, and families navigating anxiety, panic, trauma, and the lingering effects of stress.
As the founder of Catherine Alvarado, LMFT & Associates and co-founder of Eunoia Wellness Studio, I bring together evidence-based therapy and a deeply relational approach. My practice offers individual therapy, EMDR intensives, adjunct EMDR, couples therapy, and family therapy—both in person in Redondo Beach and online throughout California.
My work is guided by compassion, curiosity, and a belief that healing becomes possible when we feel safe enough to explore our inner world. If you’d like to learn more or schedule a free phone consultation, you can reach out through the contact page.
