Study Finds 30-Second Sprints Cut Panic Attacks More Than 12 Weeks of Relaxation
Updated
Updated · The Washington Post · May 20
Study Finds 30-Second Sprints Cut Panic Attacks More Than 12 Weeks of Relaxation
2 articles · Updated · The Washington Post · May 20
Thirty-second sprint intervals reduced panic attack frequency and severity more than relaxation therapy in a 72-adult study of people with panic disorder, with benefits still evident 12 weeks after treatment ended.
Over 12 weeks, 37 participants completed supervised sprint sessions three times weekly, building from one to six bursts, while 35 others followed CBT-style relaxation exercises including deep breathing and muscle relaxation.
Researchers said the intense exercise likely worked as interoceptive exposure, safely recreating feared sensations such as racing heart, breathlessness and sweating so patients could relearn that those signals are not dangerous.
Both groups improved, but the sprint group also showed fewer depression symptoms; outside experts said the findings fit broader evidence that aerobic exercise can ease anxiety and improve mood.
The authors said exercise could be a lower-cost, more accessible addition to panic-disorder care, though the small sample, short duration and sedentary-only participants limit how broadly the results apply.
Beyond panic, could intense exercise become a primary therapy for other anxiety disorders?
Could sprinting to treat panic attacks actually make anxiety worse for some people?
High-Intensity Sprint Intervals: A Low-Cost, Effective Adjunct for Panic Disorder Management
Overview
Brief, high-intensity exercise like sprints is emerging as a promising and accessible way to manage panic disorder. Many people face barriers such as high costs, social stigma, and limited access to specialized care, which often prevent them from using traditional treatments like Cognitive Behavioral Therapy. In contrast, brief intermittent intense exercise (BIE) is low-cost, flexible, and can be used outside of clinical settings. Healthcare professionals can easily adopt BIE as a natural form of interoceptive exposure, helping individuals confront and reduce panic symptoms while also gaining broader health benefits.