This session will give you strategies to handle a panic attack and we will discuss how to prevent the onset of a panic attack at the end of the practice.
Panic can often leave us feeling helpless.
We may feel like our body is betraying us,
But in truth it's actually trying to keep us safe because it senses a threat.
It's helpful to know that during a panic attack,
Up to 80% of the blood flow leaves the frontal or thinking brain to go to the fight or flight response,
Which puts stress hormones into our body and gives us panic symptoms like shortness of breath,
Heart palpitations,
Sweating and more.
During this practice,
We will be anchoring the blood flow back to the thinking brain.
This helps the brain signal the nervous system to move toward the relaxation response.
Since the body moves energy away from the thinking brain during a panic attack,
It's imperative that you practice this technique so that when you sense your body moving toward panic,
You can instinctively move into this practice.
It's simple.
Three easy steps.
And step three is a powerful energy medicine technique from Donna Eden.
The steps are get still,
Focus on your exhale,
Place fingers on your forehead.
Let's get started together.
Get still,
Stop and sit or lie down,
Whatever feels right to you.
Focus on your exhale.
When you exhale,
Squeeze the stale air out by pulling your abdomen in,
Automatically getting a fuller inhale.
Again,
Focus on your exhale,
Squeezing belly to spine and inhale in more deeply.
Place the fingers of both hands on your forehead and the thumbs to the temples near your eyes.
Feel with your fingers on your forehead and notice the bumps and the center of the forehead.
These are neurovascular points that help calm your nervous system.
Don't worry about your thoughts racing.
Just continue to focus on your exhale followed by a deeper,
Fuller inhale.
Keep lightly touching the forehead with your fingertips and notice how soothing this can be.
Continue breathing,
Pushing out the air on the exhalation and inhaling fully and completely.
You don't have to control your thoughts or even think positive thoughts.
Just hold this position and breathe.
Once you're holding neurovascular points,
You're reprogramming your nervous system's response.
You may begin to notice things starting to slow down or soften.
You might be breathing a little more easily.
If so,
Shift your focus to your inhale if it feels right.
Breathe into your belly and low ribs.
And exhale slowly,
Smoothly,
And completely,
Letting go.
Feel the belly and low ribs expanding on the inhale and release and let go on the exhalation.
You may even exhale from your mouth,
Moving toward release.
Keep breathing deeply without forcing.
Notice the warmth of your hands against your face as you're breathing,
Inhaling fully,
And exhaling slowly and completely.
By doing this practice,
You're turning off the body's stress signals and slowing everything down.
By now,
You may be able to sense some release.
As you breathe deeply,
Notice if your mouth feels more moist or if you want to sigh.
Sense how the facial muscles may soften or the jaw tension may loosen.
Your mind may feel clearer and more in control.
All of these are signs that you are creating the relaxation response in your body.
Inhaling fully,
Exhaling slowly and smoothly.
You can breathe here as long as you wish to feel more at ease.
Generally,
It will take 1 to 5 minutes to notice a shift.
As you complete your practice,
Relax your hands on your thighs and release your breath.
Just notice how your body feels.
Tell your body thank you and send it so much loving kindness.
Let yourself know,
I am strong,
I am capable,
I've got this.
To help prevent the onset of panic,
Listen to this practice again and begin by thinking of a stressful situation that triggers you.
See yourself there or perhaps remember when a panic attack happened.
As you do this,
You may begin to notice panic symptoms arise in your body,
Such as sweating palms or whatever occurs for you.
Immediately go into your 3 steps.
Get still.
Practice on your exhale and bring fingers to your forehead.
As you use the practice in this way,
You are reprogramming the body's response to the triggering situation.
You are moving the body from the stress response into relaxation response,
Bringing ease to your nervous system.
It is my sincere hope that this practice helps you on your road to regaining health and well-being.
Much love and deep peace to you my friends.
Namaste.
