Yes. A randomized controlled trial found that a 12-week program using 30-second sprints for panic attacks reduced panic disorder severity and attack frequency more than relaxation training. The approach works as interoceptive exposure, deliberately raising heart rate and breathing so the brain relearns that these sensations are uncomfortable but not dangerous, and it is practiced regularly, not only during an attack.
What is panic disorder and why target bodily sensations?
Panic disorder involves recurrent, unexpected panic attacks and persistent worry about future attacks or their consequences. Many patients develop a “fear of fear,” where internal cues like a racing heart, dizziness, or shortness of breath trigger escalating panic. Treatments that change how the brain interprets these bodily signals can break this cycle.
Interoceptive exposure is a cognitive behavioral technique that repeatedly provokes feared physical sensations in a safe context so patients learn the sensations are tolerable and time-limited.
Traditional interoceptive exposure often uses office-based exercises like brief hyperventilation or spinning. Exercise-driven exposure applies the same principle in a more naturalistic way, pairing real-world exertion with careful recovery to retrain the nervous system.
How do 30-second sprints for panic attacks work?
Short, intense bouts of exercise mimic the bodily cues that many people with panic disorder fear, including a pounding heart and rapid breathing. By intentionally creating, then resolving these sensations, the brain updates its predictions about threat and safety. Over time, this reduces the tendency to interpret normal arousal as danger.
This strategy aligns with high-intensity interval training principles, but the clinical goal is exposure and relearning, not fitness alone. Importantly, the training is scheduled and repeated, which builds confidence in the body’s ability to ramp up and calm down.
What did the randomized trial test and find?
A peer-reviewed clinical trial evaluated brief intermittent intense exercise (BIE) as interoceptive exposure for panic disorder, comparing it with Jacobson’s relaxation training. Adults with panic disorder who were sedentary and not taking psychiatric medication were randomized to 12 weeks of BIE or relaxation, with an independent, blinded assessor rating outcomes. The study is reported in Frontiers in Psychiatry (Muotri et al., 2026) and summarized by Psychology Today (article link).
- Lower panic severity: Participants in the exercise group had larger reductions on the Panic Agoraphobia Scale at 12 weeks, with benefits maintained at 24 weeks.
- Fewer panic attacks: Average weekly attacks fell to under one in the BIE group versus nearly two with relaxation.
- Improved mood: Depressive symptoms decreased more in the exercise group on standard scales.
- Better engagement: Participants reported higher enjoyment, which can support adherence.
In this trial, exercise-based interoceptive exposure outperformed relaxation training on panic severity and attack frequency, suggesting a practical, low-cost adjunct to standard care.
As with all single trials, replication and broader samples are needed. The results apply most directly to sedentary, unmedicated adults who can safely perform vigorous exercise.
How was the sprint-based exposure protocol structured?
The study used a simple, progressive routine practiced three times per week for 12 weeks. Sessions were supervised and included warm-up, brief intense effort, active recovery, and cool-down:
- Warm-up: Light stretching and about 15 minutes of brisk walking.
- Intense effort: One 30-second all-out run on a treadmill or outdoors.
- Active recovery: About 4.5 minutes of slow walking before the next bout.
- Progression: Building up to as many as six 30-second sprints per session.
- Cool-down: About 15 minutes of easy walking while observing heart rate and breathing return to baseline.
The key therapeutic element is paying attention as arousal rises and then naturally subsides, which teaches that these feelings peak and pass without catastrophe.
Is this safe, and who should consider it?
Vigorous exercise is not appropriate for everyone. People with cardiovascular or respiratory disease, those with long periods of inactivity, or anyone unsure about their safety should get medical clearance before attempting high-intensity efforts. Some individuals whose panic is tightly linked to heart sensations may need clinician-guided exposure.
For those who cannot run, other vigorous modalities can reproduce similar internal cues, such as a stationary bike, swimming sprints, or brief sets of jumping jacks or burpees. The clinical principle is the same, though any adaptation should be discussed with a qualified professional.
How does this fit with existing treatments?
First-line care for panic disorder typically includes cognitive behavioral therapy, which often incorporates interoceptive exposure, and when indicated, medication. BIE can complement CBT by providing a structured, real-world exposure practice and may also confer general mental and physical health benefits. It is not a substitute for emergency care when there are signs of a cardiac event, and it is not meant to be the only tool for everyone.
For background on panic disorder symptoms and evidence-based treatments, see the NIMH overview.