Panic Attack SOS | 3-Minutes

What if you didn't need to stop the panic... only help your body feel a little safer?

This 3-minute Panic Attack SOS practice is designed to help you through moments of intense anxiety, panic, or overwhelm using a combination of grounding, physiological sigh & sensory orientation. Rather than trying to fight the panic, you'll be guided to give your nervous system simple signals of safety.

Many people notice a shift within a few minutes, including slower breathing, less physical tension, a steadier heart rate, reduced panic intensity, and a greater sense of control.

Use this during panic attacks, anxiety attacks, emotional overwhelm, racing thoughts, or anytime your nervous system feels flooded and overstimulated.

Practice this regularly so these signals of safety become easier for your body to recognize and return to when stress arises.

If you found this helpful, check out the "Therapy Tools & Techniques" playlist on my profile.

Music by Bipul Kumar.

Transcript

If you're feeling panicked right now, Stay with the sound of my voice. We are simply going. To give your nervous system. A few signals of safety begin. By feeling your feet. On the floor. Press them down gently. Notice the support beneath you. And now, Take a deep breath in through your nose. Take one more. Monsep of air. And slowly let it all out through your mouth. Again, Breathing in, One more small step. And a long easy breath out. Deep breath in. One more small step. And let everything go. Very good. Now gently look around. The space you are in. Simply noticing where you are. Allowing yourself to arrive here. In this space. And gently. Remind yourself. I am here. I am safe in this moment. Carry this word. With you.