Can a High-Intensity Workout Really Help You Stop a Panic Attack?

Understanding Panic Attacks and Their Effects

Panic attacks can strike unexpectedly, sending the body into a rush of adrenaline and cortisol, often known as the stress hormone. This biochemical reaction triggers intense feelings of fear, anxiety, and discomfort, making it difficult for individuals to regain composure. While traditional methods of managing panic such as deep breathing and calming exercises are effective for some, others may find relief through high-intensity workouts like Tae Bo.

The Power of High-Intensity Workouts

How Tae Bo Works Against Panic

For many, including TikTok content creator Audri Pettirossi, participating in high-energy workouts has become a form of therapy. Pettirossi, who suffers from obsessive-compulsive disorder (OCD) and panic attacks, engages in Tae Bo routines during these distressing moments.

Invented by karate champion Billy Blanks, Tae Bo merges taekwondo with rhythmic boxing and dance, creating an exhilarating workout experience. Blanks' energetic routines have gained popularity on platforms like YouTube, where viewers can join in for a heart-pumping session.

Scientific Insights from Experts

According to clinical psychologist Aleksandra Rayska, high-intensity workouts can be surprisingly beneficial during a panic attack. She explains that exercise creates a temporary spike in cortisol, similar to the response during a panic attack, but this spike is fleeting. "The levels of cortisol actually decrease back to your baseline, or even below it, after a workout," she notes.

Additionally, physical activity releases serotonin and dopamine—neurotransmitters that boost mood and provide a sense of well-being. Thus, participating in a Tae Bo workout can effectively disrupt the fear response and provide both a physical and emotional release.

Long-Term Benefits of Exercise for Anxiety

Research Findings and Studies

Beyond immediate relief, engaging in high-intensity workouts can lead to long-term improvements in managing anxiety. A 2026 study published in Frontiers in Psychiatry divided 72 individuals suffering from panic disorders into two groups: one engaging in high-intensity exercises and the other participating in relaxation techniques. The results indicated that those who performed vigorous workouts reported significant advancements in their anxiety symptoms up to five months after completing the program.

Personalization in Exercise Regimens

Rayska emphasizes that while high-intensity workouts can be effective, they are one of many tools available for managing anxiety. "It's crucial to find an exercise routine that feels enjoyable and familiar to you," she suggests. Whether it's intense cardio like Tae Bo or calmer movements through yoga, the key is to align the workout with personal comfort and enjoyment.

Incorporating Fitness into Panic Management

Fitness should be viewed as a complementary tool in managing anxiety rather than a stand-alone treatment. Rayska encourages individuals to continue therapy alongside their physical fitness regimen, addressing the root of their panic attacks.

The Role of Music and Movement

Many individuals find that music amplifies the effectiveness of their workouts. Engaging in dance or following an upbeat workout video not only promotes movement but also encourages emotional expression. The rhythm can trigger a calming response, allowing individuals to enter a flow state and temporarily escape from their anxious thoughts.

In conclusion, high-intensity workouts like Tae Bo can serve as an effective coping mechanism during panic attacks, providing both distraction and physiological relief. Those experiencing anxiety are encouraged to explore different types of exercise while also engaging with mental health professionals.