If you're suffering right now from an anxiety attack,
Take a moment and just focus on my voice.
I know that what you're feeling right now is overwhelming but you're safe.
You're going to get through this.
Let's slow down together.
Breathe with me.
Inhale slowly through your nose and exhale gently through your mouth.
See if you can count in for four on an inhale.
In two three four.
Hold two three four.
Out two three four.
Hold two three four.
See if you can continue breathing in this way.
Try and elongate your count so that you steadily steadily increase the box.
This is box breathing.
And while you continue to breathe I'll continue to talk.
What you're feeling right now in your body is your body responding to stress.
Anxiety triggers your fight-or-flight response even when there's no real danger.
Your body thinks it's protecting you but we're going to tell it to relax.
Keep breathing nice and steady counting those breaths.
The tightness in your chest is just your muscles tensing up and your rapid heartbeat it's just your body pumping blood a little faster.
Your body's pumping blood to your muscles because it thinks it may have to save you from a lion or a tiger attack.
It's okay it's a natural response.
We're going to keep telling it that it's safe.
Your breath may feel shallow but that's your body trying to get more oxygen to you to help you.
All of this feels intense but none of it is harmful.
Let's help your body to calm down.
Can you place a hand on your belly?
Now as you breathe focus on making your belly rise with each inhale and fall with each exhale.
In 2 3 4,
Hold 2 3 4,
Out 2 3 4,
Hold 2 3 4.
Slow gentle breaths feel the warmth of your own hand against your belly and you might feel dizzy or lightheaded but that's just because you've been breathing quickly.
As we slow your breathing that sensation will pass.
You're in control even though it feels like you've lost control your body will respond to these slow steady breaths.
If you can as you're breathing try to notice the surface beneath you.
Feel the ground supporting your feet or the chair supporting your body.
You're connected,
You're held.
Focus on that solid connection to the earth or to your seat.
You're not floating away,
You're anchored right here.
What you're going through is temporary.
These feelings will pass and you're not alone in this.
Everyone experiences anxiety in some way and your body has the ability to calm itself down.
Let's give it time.
Keep breathing with me and imagine each breath loosening the tension in your chest,
In your shoulders,
In your neck.
Let it soften with each exhale.
You don't need to do anything else right now but breathe.
Your only job is to be here in this moment with your breath.
You're safe,
You're grounded,
You're okay.
Repeat this as many times as you need to.
I'm right here with you and you're okay.
