I never saw it coming. My combat deployment to Afghanistan was six years behind me.
Then one quiet morning in a busy Philadelphia Starbucks, I found myself drenched in sweat, shaking, and unable to breathe—overwhelmed by a panic attack I didn’t understand.
Here’s what happened, what I learned that day, and the simple technique I’ve used ever since to stay calm and in control—even in life’s most intense moments.
The Moment Everything Spun Out
I was early for a sales call, sipping coffee and reading Leaders Eat Last by Simon Sinek. The chapter about a combat pilot, Johny Bravo, drew me in—his words describing terrain, chaos, and adrenaline felt familiar, almost exhilarating.
Then I noticed the pages of the book were wet. For a moment, I looked up, expecting to see a leak.
But the ceiling was dry.
The “leak” was me—sweat dripping from my forehead and running down my hands, shaking uncontrollably.
I was having a panic attack. And then, realizing I was having a panic attack triggered… another panic attack.
Time warped. My breath caught in my throat. Around me, people chatted, laughed, and ordered lattes like it was any other day. Inside, I was frozen in chaos.
The Familiar Feeling
As panic built, a strange thought surfaced: I know this feeling.
Not from combat.
Not from stress.
From the ice bath.
Every time I stepped into 32-degree water, my body reacted the same way—rapid, shallow breathing, rising panic, the desperate urge to escape.
And just like in the ice bath, I knew the way out.
Finding My Breath
In that Starbucks, surrounded by strangers, I focused on one thing: the exhale.
“Find your breath,” I told myself.
Force the air out, no matter how hard it feels. Then inhale. Exhale. Repeat.
Within seconds, my parasympathetic nervous system—my body’s natural calming switch—kicked in. The shaking stopped. The sweating stopped. The panic stopped.
After the Panic
The rest of the day went without incident.
That night, I told my wife what happened. She asked me if it could be PTSD. She asked if I needed to see someone.
Anyone who knows me knows I have no problem talking about my experiences—good or bad. So the idea of speaking with a professional didn’t bother me. But something about that course of action didn’t feel like the right fit.
I told her the goal of seeing someone would be to get control of a panic attack when it happened. And I had already done that—quickly and effectively—by focusing on my breath.
I also knew what would come next: a prescription. And that wasn’t an option for me. After getting hooked on painkillers following an injury in the SEAL Teams, I had fought my way free and vowed I’d never rely on medication unless it was absolutely necessary.
This situation wasn’t.
My wife agreed. We kept an eye on things, but nearly 10 years later, I haven’t had another panic attack—at least, not one I’ve noticed—because the moment stress starts building, I go straight to my breath.
What That Moment Taught Me
That morning taught me a lesson I carry everywhere: your breath is the fastest way to regain control—of your body, your mind, and your emotions.
And it works for everyone:
- Big presentation coming up?
- High-stakes conversation ahead?
- Overwhelmed by stress?
Find your breath. Exhale. Inhale. Repeat.
Your mind, body, and spirit will follow.
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Errol Doebler is a former Navy SEAL platoon commander, FBI terrorism investigator, and founder of his leadership consulting company, Ice Cold Leader. He can be contacted at Hello@Icecoldleader.com.
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