Panic Attack Stop With Breathing

Panic attacks can be terrifying and sometimes we need a quick reminder to help us to get back into the rhythm of breathing in the right way. This short SOS meditation takes you through step by step, to get you back feeling calm once again.

You may then listen to another meditation of your choice, I would recommend The Stillness Of A Ripple.

Transcript

Listen to my voice very clearly.

Take a deep breath,

Breathe in for four seconds and breathe out for five.

The first step to stopping this is by breathing properly.

Breathe in for four and out for five.

Breathe in for four and out for five.

Breathe in for four and out for five.

Breathe in for four and out for five.

Continue to breathe fully in and fully out.

Breathe fully in and breathe fully out.

Breathe fully in and fully out.

Breathe fully in and breathe out.

Breathe in,

Breathe out.

Breathe in,

Breathe out.

Slowly.

Breathe in,

Breathe out.

Breathe in,

Breathe out.

And breathe.

And breathe.

And breathe.

And breathe.

And slow down.

And breathe.

And slow down.

And just feel those breaths in and out.

And feel the stillness tiptoeing back within you as you continue to breathe back to being grounded.

Feel the feelings come back to your whole body.

Feel yourself grounded,

Feel back where you are.

You're nowhere else but here.

Right now.

Breathing.

Breathing in and breathing out.

And feel that ripple of calm coming back to you.

Breathing well and breathing easily.

That's it.

You're okay.

Now wiggle your fingers.

Rotate your wrists.

Shake your arms.

And scrunch your toes up.

Rotate your ankles.

Stretch your legs.

Stretch your neck from side to side.

Roll your head around.

Push your shoulders back and forth.

And stretch your back.

If you have your eyes closed,

Open them up when you're ready.

And take another lovely deep breath.

You've got this.

You can do this.

You are brilliant.

You are amazing.

You are believed in.

And these don't last forever.

Now repeat out loud or in your mind these affirmations.

I am safe.

I am present.

I am well.

I can do anything I put my mind to.

I am strong.

Nobody is me and that is my power.

I accept myself.

I am enough.

Don't forget to breathe well,

Deeply and fully.

Have a good day.

Thank you for trusting me.

Namaste.

Namaste.

Namaste.

Namaste.

Namaste.

Namaste.

Namaste.

Namaste.

Namaste.

Namaste.

Reviews

HELPED A LOT with a little panic attack I was having. Thank you!!!! Great affirmations at the end, too!

Thanks very much. It is what I needed. You has helped me very much. 🙏

The right words, the right rythm, the right music. Efficient. Thank you.
Sébastien, Paris, France

Made me cry for some reason. But felt calm after. Thank you 🌹🩷🫶🏼

Thank you for holding space and guiding me through breathing it helped my nervous system a fair bit!

Calm, kind, clear, with guided breathing & movement. Helped calm my anxiety.

I found this extremely helpful and it got me out of a spiralling negative experience.

Thank you for this beautiful tool. I just listened to it 3 times and it helped calm me. ❤️

Thank you - this helped as heart pounded after nightmare.

Thankyou so much for talking me out of my panic episode, it’s the only thing that seems to work for me. I really appreciate it!

So lovely

Amazing I loved it!

Thanks for helping me! I literally had no other idea to help with panic attack and this audio helped to stop it thank you!

Thank you so much, your meditation has calmed me down during two panic attacks in a row ! 🙏🏻

Thank you

thank you, so much. this was greatly appreciated.

OMG! WONDERFUL!! Thank you for caring enough to make this soothing and effective meditation. You helped me out of a panic attack. ❤❤❤

This was the best meditation I’ve experienced. Fully brought me out of a panic attack. Thank you

Thank you, I’ve been struggling with panic attacks and this will be another recording I put into my toolbox when those moments arrive. 🙏🏼

Thank you, this really helped. Thank you for going straight into the breathing 🙏🏽❤️