This short six-minute practice is designed to acknowledge the fear of a panic attack while simultaneously acknowledging the part of yourself that notices that the panic attack is taking place. The part of our mind that is able to notice and recognize the anxiety, therefore cannot itself be anxious. It is this part of the mind that we can strengthen in order to provide relief from the anxiety. This practice utilizes the 4-4-8 breathing method where you inhale for a count of 4, hold your breath for a count of 4, and then slowly exhale out of your mouth for a count of 8. This breathing practice which we will utilize in this meditation is known for decreasing stress and increasing the body's natural relaxation response. Meditation is a powerful tool to support you. This is not a substitute for medical care. Consult a doctor or trusted health professional if needed.