Panic is a personal trainer. His goal is to make you antifragile. His technique is to loudly explain why you should give up and get the hell out of his gym.
Here's the workout:
Breathe in, counting to 4; breathe out, counting to 6.
Your body will start flushing the fight-or-flight hormones, and after about 90 seconds of consistent work, you'll start feeling some relief.
You'll leave every workout significantly stronger and more resilient than you started.