“Do you have panic attacks every night now? Me too. Now let’s play Taebo.”
Audrey Pettirossi, aka “Dori” TikTokusually opens her social media videos along these lines. Almost every night for the past few weeks, she’s been posting videos of herself doing Tae Bo workouts in her pajamas. Pettirossi suffers from OCD and panic attacks, and uses online Tae Bo videos to relieve his panic symptoms. Her comment section is filled with people who have tried Tae Bo for themselves and found it helpful. They’re having panic attacks too..
inventor Billy Blanks, karate champion and infomercial starTae Bo is a 90’s workout phenomenon that combines taekwondo, rhythmic boxing, aerobics, and dance. Many of Blanks’ vintage home training videos are available for free on YouTube. There he leads the group in a choreography of kicks, punches, jumps and steps to the rhythm of up-tempo dance music. It’s intense and by the end you’ll be sweating and feeling out of breath. slow, measured breathing It’s an exercise you usually associate with panic attacks and calming anxiety.
So, does the Taebo method have any benefits? And can upbeat fitness really stop panic attacks? Here’s what therapists think.
Meet the experts: Alexandra ReiskaPh.D. is a clinical psychologist in New York City specializing in somatic and dance therapy.
It turns out that the Tebo girl is onto something.
When a panic attack occurs, a large amount of adrenaline is released from the brain. cortisol (often called “stress hormones”) enter the bloodstream and cause a terrifying fight-or-flight sensation. When you exercise, you also experience a rise in cortisol, but it’s temporary and your levels actually rise. decrease Return to baseline (or below!) immediately after that, say Alexandra ReiskaPh.D., clinical psychologist in New York City. physical therapy. Additionally, when you exercise, your brain immediately increases the amount of serotonin and dopamine, the feel-good neurotransmitters, she added.
Although it may seem counterintuitive to work out in a state of impending panic (and it is absolutely (This may not apply to everyone), the physiological benefits of exercise directly counteract the brain’s fear response. “Sometimes matching fire to fire or increasing speed to slow down works,” Leiska said.
Think about it. If you’re already in the throes of a panic attack, the idea of slowing your breathing and controlling your thoughts may feel completely incomprehensible. However, jumping into a simple exercise can give your body a chance to work on adrenaline instead of fighting it. Additionally, physical activity can be a good distraction when you’re feeling intense panic or anxiety.
Exercise can also be incredibly self-regulated. When you’re in a spiral, doing your favorite exercise movements can help you feel good and calm. Additionally, your body naturally reduces cortisol after exercise. Leiska says your nervous system intuitively knows to slow down, rest, and reset after a lot of exercise. Considering all this, it’s easy to see why working out, especially high-intensity workouts, is the perfect antidote to panic attacks.
High-intensity exercise can also help reduce panic attacks in the long run. in Study abroad in 2026 frontiers of psychiatryResearchers divided 72 people suffering from panic disorder into two exercise groups for 12 weeks. One is stretching, jogging, and intermittent sprinting. Another is to take deep breaths and relax different muscle groups. The study found that the group that performed high-intensity exercise had significant improvements in panic symptoms even five months into the study.
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How to use fitness to reduce panic attacks
Think of fitness as a tool rather than a cure for panic attacks and anxiety, Leiska says. Although this is an effective coping mechanism, it is best to work with a qualified therapist to fundamentally address the root of your panic and improve long-term anxiety.
That said, exercise is certainly a valuable tool to use to support your mental health. While some people may benefit from high-intensity training, others may benefit from slower movements like yoga as well. You can continue at any intensity you like. Choose a type of exercise that you find calming, familiar, and fun. “Playfulness can feel really regulated. Playfulness can send a signal to our nervous system that things are okay and safe and there’s nothing to be alarmed about,” says Leiska.
Throw with a cheerful spirit fitness videosWhether it’s Tae Bo or a Peloton bike class, it’s extremely beneficial. According to Leiska, acting in sync with others, even through the digital ether, creates a sense of connection that calms the nervous system. And you don’t have to worry about creating your own exercises, as your digital coach will guide you. (Think of it as one less thing to worry about.)
It’s worth highlighting that dance, in particular, has been shown time and time again to effectively reduce stress and promote self-esteem and resilience, according to a 2025 review. Psychology in sports and exercise. Plus, it’s accessible. Music is also an important element. When you synchronize your movements to the beat of the song, it feels like a rhythmic breathing technique in itself. The predictability of the rhythm also helps you access a more “flow state” and forget about panic, Leiska says. When in doubt, turn on your favorite music and dance.
Halle Newman is a freelance journalist and copywriter based in New York City. When she’s not writing, she’s probably strolling through Central Park with a cup of matcha or trying out a new dance class.
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