I was diagnosed with panic disorder in 2023. At its worst I was having 3-4 panic attacks per week, mostly at night. I couldn't drive on highways, couldn't be in crowded places, couldn't even sit in a restaurant without planning my escape route.
Here's my actual timeline:
Month 1: Started therapy + daily breathing practice (box breathing 2x/day). Still having 3 attacks/week but they felt slightly shorter.
Month 2-3: Down to 1-2 attacks/week. Started recognizing the early signs — tight chest, tingling hands. Using breathing to intervene BEFORE the full attack hits.
Month 4-5: Maybe 2-3 attacks per month. Drove on the highway for the first time in 6 months.
Month 6 (now): About 1 attack per month, usually triggered by something specific. I carry my breathing app (Lunair) like some people carry an inhaler — just knowing it's there helps.
This wasn't linear. Month 3 had a horrible week where I had 5 attacks. But the overall trend is undeniably down.
If you're in the thick of it right now: it gets better. Not overnight. Not in a week. But it gets better.