Calm A Panic Attack In 3 Minutes

Calm panic and anxiety in just a few minutes with this simple three step practice.

This short SOS exercise can help when a panic attack begins to rise. It guides you to slow your breathing, gently ground your awareness and settle the nervous system when anxiety feels overwhelming. Through three calming steps - breathing, visual grounding and a natural yawning technique - you can begin to reduce the intensity of panic and bring your body back to a steadier state.

Guided by a soothing male voice, the practice offers calm reassurance while you follow each step at a steady, comfortable pace.

Use this exercise anytime panic or anxiety begins to rise. Return to it whenever you need a quick reset for the mind, breath and body and allow a sense of calm and stability to return.

Transcript

Okay, So you're feeling panic or a lot of anxiety and that's okay, That's very normal. These are common feelings and sensations. You're going to be okay and I'm here to help and we're going to get through this together. And what we're going to do is see if we can turn down those challenging feelings in just a few minutes with three simple steps. Ready? Okay. Step one. Take a deep breath in through your nose and breathe all the way out through your mouth. Take another deep breath, Fill your lungs and breathe out through your mouth. Take one more deep breath, Fill your lungs, Hold it for a moment, Then breathe out through your mouth. Okay, Now you can just breathe normally. Step two. Look around you and see what's around you, See what you can see. And then we're going to just name three things that you can see that can be anything at all. Just going to name three things that you can see. So what's the first thing that you can see? Look at it and name that thing. Really focus on it and tell me its name a few times. Good. What's the second thing that you can see? Look at it, Name that thing. Really focus on it and tell me its name a few times. And now, What's the third thing that you can see? Look at it and name that thing. Really focus on it and tell me its name a few times. Good. Well done. Now step three. Take a breath in and breathe it all the way out. Then open your mouth wide and breathe in slowly through your mouth to make yourself yawn. Open your mouth wide, Breathe in slowly through your mouth until you give out a really big long yawn. You can do this a few times. Open your mouth wide, Breathe in slowly through your mouth until you give out a really big long yawn. Okay, Now relax. Be still. Breathe normally. How do you feel? A little better maybe? I really hope so. Feel free to repeat the video and work through the three steps again. It's a very useful technique for calming the breath, The mind and the body and it's rooted in good science. I wish you well and I'm sending you peace and calm for the rest of your day.