Slow your breathing: inhale through your nose for 4 seconds, exhale for 6 to 8 seconds
Sit upright and relax your shoulders
Loosen tight clothing
Place one hand on your chest and one on your belly, and breathe into your belly
Try grounding: name 5 things you see, 4 you feel, 3 you hear, 2 you smell, 1 you taste
Step away from triggers or stressful situations if possible
Sip water slowly
Use a cold cloth on your face or neck
Stretch your chest, shoulders, and neck gently
Walk slowly for a few minutes
Avoid caffeine, nicotine, and other stimulants
Practice progressive muscle relaxation
Use calming self-talk: “This is anxiety, and it will pass”
Focus on a single task or object until the feeling eases
Try guided meditation or a relaxation app
Get fresh air if it feels safe to do so
Seek medical help immediately if chest tightness is severe, new, worsening, or comes with shortness of breath, fainting, sweating, nausea, or pain spreading to the arm, jaw, back, or shoulder