5-Minute Calm: Breathing For Anxiety And Panic

If you’re feeling anxious, panicky, or caught in spiralling thoughts, this short breathing practice is here to help you steady yourself quickly and gently.
We’ll work with a simple, calming rhythm that supports your nervous system to soften, slow down, and return to the present moment, one breath at a time.
You don’t need to be “good” at meditation for this. Just press play, breathe with me, and let this be a small safe place to land.

Gentle note: this meditation is supportive, but it isn’t medical advice. If you’re experiencing severe or ongoing anxiety or panic, or you feel unsafe, please reach out to a qualified professional or local support service.

Copyright-free music.

Transcript

Just for this moment, Let's focus on your breath. Breathe in through your nose. If you can, Hold it for a second or two and let it go gently through your mouth. Again in. . . And then out. Don't worry if your breath is choppy or you can't hold it. Keep this focus going for the next few breaths in through the nose. Gently out through the mouth. If you're in the middle of spiraling thoughts, Anxiety, Or a wave of panic, You don't need to fix anything right now, And you don't need to make sense of it either. We're simply giving your body the space to remember that it's safe enough to soften. If it feels comfortable, Place one hand on your chest and one hand on your belly. If not, That's completely fine too. Just let your hands rest wherever they want to. Now see if you can breathe in slowly for a count of four. So we begin 1, 2, 3, 4 and without forcing anything let there be the tiniest pause at the top. And then breathe out for a count of six. One, Two, Three, Four, Five, Six. We'll do that again, Nice and gently. So in for four. One, Two, Three, Four. A tiny pause. And out for one, Two, Three, Four, Five, Six. For the next cycle on the out breath, Purse your lips as if you're blowing through a straw. So in, And on a slower exhale through pursed lips. Try this once more. And you might find you have space to hold your breath a little longer at the top now, So if it's comfortable, Give it a try. Now return to normal out-breath if you're ready. And bring your attention to your body. Where your feet meet the floor if you're standing, If you're sitting or lying where your weight is held. Let yourself feel what's holding you up, What's supporting you, Even if your mind is still racing. And as you breathe out, Imagine your shoulders softening just a little. Picture tiny strings snapping, Allowing them to drop. With your next breath out, Let your jaw unclench and let your tongue rest. When thoughts try to rush in, That's okay. You don't have to fight them, But you don't have to follow them either. Picture them as leaves on a stream. You notice them, You can name them if you want to. And then you let them pass on by. Come back now to the breath, Slowly in. Slowly out. And now see if you can name three things you can feel. Maybe it's the air on your skin. Fabric against your body. The support beneath you. And if your mind starts saying, But what if, Or I can't, You can answer softly, Like you're soothing a frightened part of yourself by saying, Not right now, Not right now. Let's come back to the rhythm again. In for 4, 1, 2, 3, 4. Soft pause. And now for six, Two, Three, Four, Five, Six. As you breathe out, Let your nervous system receive a simple message. I'm here. I'm breathing. This will pass. I'm here. I'm breathing. This will pass. Stay with this for a few more breaths, Allowing the exhale to be a little longer than the inhale. And letting your body settle in its own time.