Emergency Calm - Quick Anxiety Reset

When panic strikes or anxiety spikes, use this 5-minute emergency meditation to reset your nervous system fast. Uses the physiological sigh and hand on heart technique to immediately activate calm. Keep this in your toolkit for moments when you need relief NOW.

Transcript

You've clicked on this meditation because you are in the middle of a panic attack,

Or your anxiety is currently spiking,

Or you just may need to calm down right now.

This is your emergency meditation,

So let's bring you back.

I want you to take a double inhale through your nose,

That's two quick sniffs,

To fill your lungs completely.

Then I want you to exhale slowly,

Fully through your mouth,

And do this longer than the inhale.

This technique is called a physiological sigh.

It immediately calms your nervous system.

I want you to do this three more times.

Now I want you to place your hand on your heart and feel it beating.

And I want you to say this after me,

I am safe,

I am safe,

I am safe.

And even if your brain doesn't believe it yet,

Your body will start to.

Breathe in and say,

I am safe.

Breathe out and say,

I am here.

This panic that you're experiencing right now will pass.

It always does,

And you are okay.

Now I want you to name one thing that you can see,

One thing that you can touch,

And one thing that you can hear.

You are here,

You are now,

And you are okay.

Take one more deep breath for me.

You made it through it.

And if you're ever feeling anxiety,

Panic,

Or stress,

You can always return to this meditation to pull you out quickly.

I hope that this session helped you and reduced your anxiety,

And I hope to see you very soon.

I am sending you many blessings and peace.