If you're experiencing a panic attack right now,
You probably feel afraid.
Even though you may feel afraid,
It's important to remember that there is part of you that sought out relief.
There is part of you that is not experiencing the panic that was able to recognize that the experience of panic was taking over and led you to look for this tool and this resource.
So this will be about strengthening that part of yourself that already has the wisdom that this too shall pass and that within me I have everything I need to return to a state of calm relaxation.
The thoughts in your mind,
The experiences in your body are like waves in the ocean.
They arise and they recede naturally.
We're going to focus on our breathing.
So let's begin together now by breathing in through your nose for a count of four,
Taking that breath all the way down into your stomach and then holding that breath for a count of four,
Then releasing your breath through your mouth with a whooshing sound for a count of eight.
So let's do this again together without a break,
Just breathing in again for this count of four,
Holding your breath for the count of four,
And then exhaling through the mouth for the count of eight as if you were blowing out a candle.
And let's continue this breathing,
Breathing in through the nose for a count of four,
Three,
Two,
One,
And holding your breath,
One,
Two,
Three,
Four,
And now exhaling through the mouth,
Eight,
Four,
And now exhaling through the mouth,
Eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One,
And continuing again with that inhale for the count of four through the nostrils all the way into the belly and holding that breath right down in the belly for a count of four,
And then exhaling through the mouth for that count of eight,
Continuing to breathe in this way naturally and knowing I am okay right now.
Panic attack symptoms are unpleasant,
But they are not dangerous.
You aren't in any danger even if you feel physical discomfort.
You might even notice now that just from this breathing,
The anxiety may be beginning to decrease.
If not,
Know that it will lessen very soon.
It cannot last forever.
Sooner or later,
No matter what you do,
You will feel calmer.
Breathing in through the nostrils for the count of four,
Holding for the count of four,
And then exhaling through the mouth for the count of eight.
As you continue to breathe,
Imagine that you are shaking water off of your hands to dry them.
Begin just shaking your hands,
Allowing the wrists and hands to be limp as you shake them and your forearms quickly back and forth.
You could even imagine that the tension is flying off the edge of your fingertips.
Now,
Stopping and allowing your hands to be still and bring all of your awareness into the sensation of your hands.
You might notice tingling,
Temperature,
Sensation,
Just really allowing your mind to focus directly on the felt sensation of your hands.
By connecting to this present moment in real time,
Moving away from thoughts and into the direct experience of our hands,
We can begin to calm our thinking.
Our nervous system begins to downregulate.
And now,
Letting the breath just be natural.
Not trying to breathe in or breathe out in any specific counting pattern,
But simply as you're inhaling,
Saying to yourself,
But simply as you're inhaling,
Saying to yourself,
With each breath,
I become more calm.
And on each exhale,
Thinking,
With each exhale,
I become more relaxed.
Please feel free to use this practice anytime that you're feeling anxious.
And I hope that it provides you with support and relief.
