SOS - Panic & Anxiety Relief Tool

This breathing tool, called triangle breath, will calm you down quickly from a state of panic or anxiety.

Other good anti-panic methods are:
- Movement: take yourself out of the room or situation you are in.
- External attention focus: look at objects in the room, name things in your surroundings to move your attention out of your head, and onto the external environment. Your vision is usually the best way.
- Social contact. Reach out to a friend, partner, or family member.

Transcript

Hello and welcome.

This is a very quick and effective anxiety and panic relief tool called Triangle Breath.

Let's jump right in.

Open your front body.

Make sure you stand or sit in an upward and open position.

Feel free to move.

Breathe in through the nose if you can and out through the nose or through pursed lips if you want.

Imagine three sides of a triangle.

Inhale going up the peak of the triangle.

Exhale going down the peak of the triangle.

Hold the breath at the base of the triangle.

Just follow my voice.

Inhale up,

Exhale down.

Hold at base.

Now breathe normally and lightly and make your exhales slightly longer than your inhales.

Let's do that again.

Inhale up,

Exhale down.

Hold at base.

Now breathe normally and lightly and make your exhales slightly longer than your inhales.

Inhale up,

Exhale down.

Hold at base.

Now breathe normally and lightly and make your exhales slightly longer than your inhales.

You're doing great.

All will be well.

If you're ready,

Let's slow it down a bit.

Inhale for three.

Exhale for three.

Hold for three.

Normal breaths,

Long exhales.

Inhale,

Two,

Three.

Exhale,

Two,

Three.

Hold,

Two,

Three.

Normal breaths,

Long exhales.

Inhale,

Two,

Three.

Exhale,

Two,

Three.

Hold,

Two,

Three.

Normal breaths,

Long exhales.

If it feels comfortable for you,

We can extend a bit more.

Inhale for four.

Exhale for four.

Hold for four.

Inhale for three.

Exhale for three.

Hold for three.

In,

Two,

Three,

Four.

Out,

Two,

Three,

Four.

Hold,

Two,

Three,

Four.

Normal breaths.

Lengthen your exhales.

Up,

Two,

Three,

Four.

Down,

Two,

Three,

Four.

Base,

Two,

Three,

Four.

And release.

Open your eyes when you're ready.

Take in your surroundings.

Move around.

Look around.

This tool is an adaptation to traditional box breathing technique,

Specialized to relieve anxiety quickly.

It helps to visualize going uphill,

Downhill,

And stabilize to keep your anxious mind visually occupied while you're building up CO2 levels in the blood.

Thank you,

Dear one,

For checking in and taking such good care of yourself.

Namaste.

Reviews

Quite good. After box breathing, i thonght I invented triangular breathing. Drats! I guess not!