New research suggests that short, high-intensity workouts can be as effective as traditional exposure therapy in reducing panic disorder symptoms, offering a low-cost, accessible alternative treatment. The study, published in Frontiers in Psychiatry, is among the first to test exercise itself as the primary exposure method, rather than just an add-on to existing treatments like medication or talk therapy. This is significant because panic disorder affects millions, yet treatment remains underutilized due to cost, access, or stigma.
How Interoceptive Exposure Works
Panic disorder treatment often involves interoceptive exposure : intentionally triggering the physical sensations of a panic attack (rapid heartbeat, dizziness, shortness of breath) in a safe environment. The goal is to teach patients that these sensations aren’t dangerous, and that a panic attack won’t kill them.
Traditionally, this is done through controlled exercises in a therapist’s office, such as spinning in a chair until dizzy. The new study proposes that short bursts of intense exercise achieve the same effect by naturally inducing those feared bodily sensations.
According to Dr. Deborah Vinall, a licensed marriage and family therapist, exercise “ties the triggering sensations to empowerment, not randomness or loss of control.” This may explain why patients engage with it more readily than artificial methods.
The Study Design
Researchers at the University of São Paulo Medical School in Brazil conducted a 12-week trial with 72 inactive adults diagnosed with panic disorder. Participants were divided into two groups: one completed a structured program of brief, intense exercise, while the other underwent relaxation training.
The exercise sessions followed a set pattern: warming up, moderate walking, then 30-second high-intensity sprints with recovery periods. The intensity gradually increased over the 12 weeks. Notably, no traditional psychotherapy or verbal coaching was involved; the therapeutic effect came solely from repeatedly experiencing the physical sensations in a controlled setting.
Results: Exercise Outperforms Relaxation
After 12 weeks, the exercise group showed lower panic symptoms on the Panic Agoraphobia Scale compared to the relaxation group. The benefits persisted for at least six months after treatment ended, with the exercise group also reporting fewer panic attacks and reduced anxiety/depression.
While both groups improved, the exercise group’s results were demonstrably better. This suggests that short, intense workouts can effectively desensitize individuals to panic-inducing physical sensations.
Limitations and Next Steps
The study focused on sedentary adults, so the results may not apply to already active individuals. It also tested exercise in isolation; future research should explore combining it with medication or talk therapy. Longer-term studies are also needed to confirm sustained benefits.
What This Means for People with Panic Disorder
Researchers suggest that structured, high-intensity exercise is a “low-cost and engaging” treatment option for panic disorder. Participants in the study did not experience panic attacks during the exercise sessions, suggesting that these sensations are less frightening when predictable and controlled.
However, experts caution against self-treating without professional guidance. Starting intense workouts alone could trigger panic attacks. Therapists recommend discussing this approach with a mental health professional first to develop self-regulation tools and positive cognitive reframing techniques.
Ultimately, integrating exercise into panic disorder treatment could expand access to effective care, offering a practical and scalable alternative for those who struggle with this debilitating condition.
