I was recently cycling up a very steep and gravelly hill on the Turkish coast. As I climbed further and further up the hill, alone, I realized that I should probably turn back. As I turned around, I was faced with the stunning blue waters of the Turkish coast on my left and the steep decent ahead of me.

I have an extreme fear of heights.

Instantly, I felt my palms begin to sweat and my body filled with the loud thumping of my heart and my mind began to race.

‘I can’t stop! The gravel road…my tires will skid’

‘I forgot to wear my gloves! My hands are sweaty, I’m going slip off!’

I felt debilitated, cycling down a steep hill on a race bike with 25 mm tires. I knew enough to know that I was experiencing a panic attack. According to the Mayo Clinic: “Panic attacks, while intensely uncomfortable, are not dangerous.” In this particular case, the danger was real.

What I have been deliberately practicing for the past year surfaced to my consciousness. In this moment, I remembered: “Breath.” I employed what the Navy Seals call Tactical breathing. Something I had been practicing for months.

The panic attack went from acute to dull. It was still there but not all consuming. I kept moving forward while breathing.

I made it down the hill breathing deeply from my nose and exhaling from my mouth. As I made it down the hill, I forced myself to smile.

The next day, I was met with an even steeper hill. The difference this time was that I began breathing slowly ahead of time. My fear did not go away, the panic did.