Instantly Defuse A Panic Attack

A calming and compassionate talk to instantly soothe anxiety. By incorporating breathwork, tapping and visualization, I will guide you to a place of acceptance and peace as you process your anxiety and begin to relax your nervous system. Tapping helps reduce cortisol and turns off the fight-or-flight alarms in the stress center of your mind. I'm right here with you, I've got you.

Transcript

Hi friend,

I am so sorry that you are experiencing anxiety.

I am here with you and you are safe.

Allow yourself to relax into a chair or lie down.

Settling in wherever you are,

Let's breathe together.

Take a long slow deep breath into your belly,

Not into your chest,

Into your belly for two,

Three,

Four,

Pausing for three,

Two and exhaling when you are ready.

Take a long exhale for five,

Four,

Three,

Two,

One.

Another deep slow breath into the belly for two,

Three,

Four,

Pausing for three,

Two and exhaling when you are ready.

Take a long slow exhale for five,

Four,

Three,

Two,

One.

One last deep nourishing breath into your belly for two,

Three,

Four,

Pausing for three,

Two and exhaling for five,

Four,

Three,

Two,

One.

Already beginning to relax,

Beginning to release some of the stress.

Bring your eyes down if that feels good,

Beginning to relax the top of your head.

See if you can relax the muscles next to your eyes.

Relax your jaw,

Letting it hang loose.

We know that relaxing our jaw sends a message to the whole body that it is safe to relax.

Another deep inhale and exhale,

Keeping the breath like this for as long as it feels good.

And I invite you to begin tapping on the side of your hand.

You can use three fingers on your dominant hand to tap on the side of your non-dominant hand on the fleshy part between the pinky and the wrist.

Tapping at a pace and pressure that feels good to you.

Or if you prefer,

You can tap above the eyebrow or just below the eye,

Whatever feels good for you.

And keep tapping during our time together for as long as it feels calming.

Tapping on these acupressure points sends a message to the amygdala,

The stress response area of the brain,

Signaling it to turn off the alarms.

Tapping also reduces the stress hormone cortisol,

Which will reduce the physical symptoms of anxiety in your body.

We know that anxiety is a physical response to stress.

It is a normal response and it is nothing to be ashamed of.

Anxiety will not harm you.

In fact,

Anxiety has been activated because its job is to keep you safe.

And the best way to reduce anxiety is to allow it to pass through.

Accepting or pushing away the feelings of anxiety no matter how uncomfortable they feel will not get rid of anxiety.

Accept this feeling and allow yourself to experience it.

Give yourself compassion.

You are safe.

Getting into it and releasing with the breath to help it move out of your physical body.

Sometimes when we are feeling anxiety or panic,

Our mind begins to race,

Looking for a reason,

A diagnosis.

But this is not necessary.

You are not sick.

You are not going crazy.

I promise you,

You are safe.

Keep breathing.

Keep tapping.

I'm right here with you.

Anxiety can sometimes manifest when we have not had enough sleep or water.

It may arise when life becomes stressful or we are embarking on a challenge or a big change.

Anxiety can even be triggered by allergies or caffeine or a change in our hormones.

And it doesn't matter what caused this anxiety.

The goal now is simply to accept and allow as it passes through.

You are safe.

Keep tapping on the side of the hand if that feels good.

Breathing deeply.

And notice now where you are grounded.

Where your feet are connected to the floor or where your body is being held by a chair or a mattress.

And notice the energy of gravity connecting you to the earth.

Notice how it feels to be connected here.

And begin to imagine your anxiety,

Your racing thoughts or any of the physical sensations.

Imagine them jumping outside of your body into another form.

Whatever you imagine is perfect.

Maybe it's a colorful shape or a cartoon character or a character from a movie.

Notice what it looks like and how it moves.

And now imagine that you are able to shrink your anxiety to the size of a small animal or even smaller.

And allow this figure to sit or lie next to you.

With compassion,

Without any judgment,

Your little annoying alarm system sitting next to you.

Hopefully with the batteries beginning to run low.

Imagine speaking to your anxiety,

Repeating after me,

I see you.

I feel you.

Thank you for being here.

Very good.

As annoying as it is to have this visitor,

They do have an important purpose.

To let you know when something is off,

To let you know that it's time to take good care of yourself.

And let this visitor know that they can stay as long as they need to,

But that they will not stop you from going about your day or getting your rest tonight.

Very good.

Deep breathing.

Big exhales.

Releasing this energy.

I repeat after me.

I am safe.

I am calm.

I choose to relax.

I am safe.

I am calm.

I choose to relax.

Nobody always passes.

This panic attack will not be the one that does you in,

I promise.

You are safe here with me.

Already beginning to relax even deeper.

Knowing that this will pass.

That you will be fully functioning and capable today.

I know this because I have had many panic attacks and I have survived every single one.

And so will you.

I promise.

Take another deep breath in.

Noticing if you still have any fear or tension or worry inside of your body.

Exhaling,

Noticing where it is.

Maybe placing a hand there.

Maybe even asking it directly.

What do you need?

Allowing the answer to come.

And imagining yourself,

Giving yourself exactly what you need.

If there are any worries that are coming back into your mind,

Allow them to begin to float above you.

Not acknowledging them.

Choosing to release them for now.

If they are important,

You can come back to them later when you are feeling better.

Allowing these thoughts and worries to float higher above you like a helium balloon getting further and further away.

Getting smaller,

Blurrier,

Floating out of focus until they are gone.

And bring your awareness back into the body.

Big,

Big,

Deep breath in.

Exhaling making as much noise as you want to.

Maybe even letting out a yell or a growl.

Allowing any remaining anxiety to pass through you.

Long,

Deep inhale.

Big,

Deep,

Powerful exhale.

Keep tapping if it feels good.

Repeating after me in your mind,

Thank you anxiety for trying to keep me safe.

For letting me know about my stress.

But I can take it from here.

We can turn off the alarms.

Very good.

And begin to imagine now the possibility of changing your thoughts.

Imagine that you have the choice to shift your thinking to the best case scenario.

And begin to imagine what your day will look like and feel like with the best possible outcome.

And how does that feel in your body?

And if the worries come back up,

Ask yourself,

How likely is it that this bad thing will actually happen?

And if it does happen,

What resources do you have to manage it?

Another deep breath in.

And you can stop tapping here if you would like.

I hope that your anxiety has gone way down.

And if not,

I encourage you to get up and keep moving your body,

Breathing deeply.

Keep tapping.

And if it's possible,

Go outside or look through a window so that you can begin to use your peripheral vision.

We know that widening our field of vision lets the brain know that we are safe,

That we can move out of fight or flight mode.

And if you can,

Get some exercise.

Again,

Anxiety is stress that is physically manifested in our bodies and movement is the only way to get it out.

And if you're unable to move,

Just try to imagine that movement.

Imagining your scene widening.

Imagine a beautiful landscape surrounding you.

Let's see how far you can see out.

Feel your body breathing more deeply.

You sing and letting go.

And if you can,

Letting out a big sigh or a scream or a cry,

Howl,

Allowing the sound to reverberate and relax your nervous system.

Very good.

You are safe.

I'm here with you.

I have nowhere else to be than here,

Relaxing with you without judgment.

You are loved.

You are supported.

You are capable.

It is safe to relax now.

Be grateful to those experiencing anxiety.

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Reviews

Thank you for your helpful words and soothing energy.

Helped a ton. Haven't had a panic attack in years...

I thought eliminating anxiety and fear was my deepest “need” but they are only feelings leading me to my needs; this meditation is filled with compassion, kindness, love, and understanding - and through that I found my deeper unmet needs to be seen and known exposed even deeper feelings of deep internal loneliness and sadness way below the anxiety and fear. I was able to both meet myself with self-compassion and receive the compassion offered in the meditation. Thank you and much love and peace. Namaste.

Wonderful meditation - thanks so much for this opportunity to work with my anxiety and the introduction to tapping 🙏🏼

This has become my go-to meditation after a panic attack, thankfully they’re not as often as they used to be! You voice soothes my soul and helps me to feel safer in my body. Thank you so much 🤍🤍🤍

Struggled for days with Panic attacks & this meditation catches it & calms down the body down - massive thank you 🙏

That was just what I needed today. I felt so supported and safe. Thank you

Well that certainly helped calm me down. Thank you for a very useful meditation 💜

You really help me out with my panic attack. I felt like my good friend was at my side. By the end I was already formulating a plan of action to help. Thank you

Oh my god this worked like magic. I went from overwhelmed to almost sleepy. The combination of music, eft, visualisation, peripheral vision - everything worked beautifully together. This will become my sos I think.

Thank you, thank you, your direction, soothing voice, & reassurance helped me so very much!

Such a comforting & loving way to unspiral from a panic attack- thank you

Thank you so much . That was very helpful . Much love and many blessings to you ❤️🙏

I struggle, almost suffer crippling anxiety and panic attacks multiple times a day nearly every day. This has helped me in so many ways.

So calming and helpful. Exactly what I needed. Will definitely be keeping this one in my bookmarks! Thank you Amy 🙏🏼

The tapping and listening at the same time, along with the imagery really helped me get back to the present moment. For some reason I had a few glitches in the sound but that could be my internet connection- I assume it was. Thank you so much for this meditation. There’s not that much content yet to break out of a panic attack or flashback/ non-realization, so thank you!

Thank you. Such a healthy perspective and healing methods.

Thank you so much! I truly appreciate you stating you are with me and all the affirmations. It helped calm my o if attack when I felt hopeless.

Really helped. Best one yet. Thank you for helping my daughter. 🙏🏻

From the bottom of my heart, thank you. This saved me tonight.