If you're listening to this right now,
You're most likely feeling overwhelmed or experiencing a panic attack.
First,
Know this.
What you are experiencing is your nervous system reacting and although it can feel frightening and does,
It cannot harm you.
Your body is trying to protect you.
And right now,
We're going to gently help your body settle.
There is nothing you need to force,
Just follow my voice as best as you can.
If possible,
Sit somewhere comfortable.
Close your mouth,
Place your tongue on the roof of your mouth and just breathe in and out of your nose.
It may feel a little claustrophobic,
So just do so slowly.
Allow your hands to rest in your lap.
If it feels safe to do so,
Gently close your eyes.
Now bring your attention to your breathing.
There is nothing to change yet.
Just notice your breath moving in through your nose and out through your nose.
Firstly,
You're doing great.
Just keep breathing softly through your nose.
Let the breath be quiet.
Imagine you are breathing softly enough that someone sitting beside you would not hear it.
Let's bring down the rhythm.
We're going to breathe in our nose for 4 seconds and out for 6.
Just do the best you can.
In 3,
2,
1.
Breathe in 2,
3,
4.
Out 2,
3,
4,
5,
6.
In 2,
3,
4.
Out 2,
3,
4,
5,
6.
Keep going.
Let the exhale be long and gentle.
Longer exhales help tell the nervous system that it is safe to calm down.
Continue breathing this way,
Slow and quiet.
Now,
Place one or both hands on your tummy.
When you breathe through your nose,
Your tummy expands and then it contracts when you breathe out.
Try and subtly reduce the movement of your tummy to bring the volume down.
If you feel a bit of breath hunger or claustrophobic,
Take a break.
Keep going when you're ready.
If you start to feel a build up of saliva in your mouth,
That means you've moved into rest and digest.
Or some warmth in your hands.
Be kind to yourself and do this gently.
Don't force anything.
Just slow breath in the nose,
Slow breath out.
And reduce the movement of your tummy.
You're doing great.
You may notice the body beginning to settle.
Even a small change is helpful.
Just keep following the rhythm.
Now I want you to try a few pauses.
So breathe in slowly through the nose.
Then breathe out slowly through the nose.
And after you've breathed out,
Pause for two seconds.
Before taking your next breath in.
Try that now.
The small pause helps the nervous system reset.
If the pause ever feels uncomfortable,
Simply return to gentle breathing.
You're always in control.
If the sensations of panic are still present,
It's okay.
They will pass.
Your body cannot stay in this state forever.
By slowing your breathing,
You are helping your nervous system find its way back to balance.
Just keep breathing slowly,
Quietly,
Through the nose.
Now allow your breathing to return to its natural rhythm.
With your mouth still closed,
Still soft.
Notice if anything in your body feels slightly different.
Perhaps the breath feels calmer.
Perhaps the body feels a little more settled.
Even a small shift matters.
Remember,
You can return to this breathing whenever you feel panic rising.
Slow the breath.
Breathe through the nose.
Let the exhale be longer.
Take one final gentle breath in through your nose.
And a slow breath out.
You're doing great.
