Calm Guidance Out Of Panic Attack

Panic/anxiety attack: Let Henry’s calm, soothing voice guide you back from a panic attack. You will be guided with breathwork and visualizations, and reassured that you are in no danger. Henry guides you vocally for 20 minutes, then you can stay for another 15 or so minutes listening to the soft soothing sounds of the ocean beach.

Transcript

Hello and welcome dear one.

If you are currently having or feeling a panic attack coming on,

The first thing I want you to do is to make sure you are out of any direct physical danger.

Find some place safe to sit down and close your eyes if you can.

If you are sitting,

Try leaning in something so that you can feel the support behind you.

You are safe.

I am here with you.

No harm will come to you.

You will not die even though sometimes it might feel like it.

I will guide you through this.

Everything is okay.

Everything will be okay.

Please focus on your breath right now.

That is the key to regulating your nervous system and lowering your heart rate.

Let's do some conscious measured breathing.

Take a deep breath in through your nose and hold.

Now exhale through your mouth slowly like you are blowing out a candle.

Pay attention to what your breathing feels like in your body.

Breathe in all the way,

Fill your lungs and hold.

Now exhale,

Blow it all out,

Empty those lungs.

And again,

Breathe in and hold.

And exhale.

Okay,

So it is important to maintain your breathing in a conscious measured pace while I speak.

Low and deep,

In and out,

Like everything in the universe,

Ebbs and flows,

High tied in and low tied out.

Even periods of calm and periods of anxiety.

You are not in any danger.

Nothing bad is going to happen to you.

You are with me right here,

Right now.

You've likely been through this before,

Remember?

Breathing was okay.

You made it through.

You did not die.

You were safe.

Keep breathing.

Breathe in.

Hold.

And breathe out.

Keep that going.

Anxiety is a normal,

Natural thing to happen to us all.

Right now for you,

It is a bit over the top.

But it is here and you are in it,

So no point in fighting it.

Let's try something different.

Say hello anxiety.

Or we can even give it a name.

Choose any name.

Bruce or Jella.

Anything that is neutral for you.

Welcome the anxiety by saying hello Martin or hello Jennifer.

I see you are back again.

What wisdom do you bring with you?

Because anxiety is a message to you.

A warning of a situation that is unsafe.

However,

The message that you are getting right now is probably outdated.

But Martin doesn't know that.

He still feels he needs to deliver the message because he saw the trigger.

The thing that made you feel this way the first time.

Are you still breathing?

Breathe in.

Hold a moment.

Now exhale.

And in.

Hold.

And out.

While being aware that you are indeed safe,

See if you can pinpoint what the trigger was.

What made you start to feel this way?

Is it still valid?

Is it something that warrants this kind of reaction from your body?

Probably not.

So let's suggest something to your anxiety with whatever name you've given this anxiety.

Jason,

Thank you for showing up.

Thank you for being so diligent and concerned to alert me to the situation.

But your work is now done.

You served me well when I needed you long ago,

At a time when I truly felt unsafe.

But I am now safe in my life.

And in a few minutes,

When I'm feeling better,

I will give you a new job.

Breathe in.

Hold a moment.

Now exhale.

And in.

Hold.

And out.

You are safe.

No harm will come to you.

You will not die,

Even though it may feel that way from your body's response.

You are safe.

Sit with me while we wait until the adrenaline in your body has run its course.

Adrenaline in your body is kind of like a wind-up toy.

When it is wound up tight and you set it down,

The toy will keep doing its thing until the spring is fully unwound again.

Same with adrenaline.

It's just sitting through the discomfort,

Recognizing and accepting that you are safe.

Keep breathing.

Focused,

Slow,

Deep breaths.

The more you slow your breathing,

The more your heart rate will slow down.

Breathe.

Are you beginning to feel better?

Maybe you can already notice your heart rate slowing down.

Give it time.

Be patient.

Your heart rate responded to the adrenaline,

The high octane fuel that was injected into your bloodstream and prepared you to take on whatever challenge was before you.

You could have run for miles.

You had strength beyond what you know.

How cool is that?

Breathe.

Keep the breathing slow and measured.

Because you didn't need to use the adrenaline,

Your body trembles,

You shake,

Your heart beats very fast.

And all of this is okay.

Was designed to do this.

Now you just need to let it run its course.

It's okay.

You are safe.

No harm will come to you.

You won't die.

Your body is just trying to metabolize the fuel.

Give it time.

You are okay.

Keep breathing.

Breathe in and hold.

Let it go.

Breathe in.

And exhale.

Big breath in.

Blow it all out.

It's now time to give your anxiety,

Your panic,

A new job.

Use the name you gave it.

Hello Shirley or hello Jess.

Thank you again for your service in my life.

For warning me of danger and preparing my body for fight or flight.

I will now assign you a new job.

When people or situations or places trigger me,

I want you to merely make me conscious of it.

Allow me to recognize the situation as a trigger.

Leave me but a tap on the shoulder,

Not a club in the head.

Show me what parts inside me need my attention,

My love,

My healing.

We can assess the situation together to see if there is any real physical danger.

Keep breathing.

You are totally safe right now.

Shirley I know it will take some time for you to learn your new job.

But I promise to have patience with you.

I accept that it will take some time.

I will help you while you learn to help me in your new job.

I am grateful for you.

Thank you.

When we befriend our fears,

Our inner demons,

Our darkness,

Our anxiety and panic,

And honor what they were trying to do,

We take energy from them.

We become more conscious.

We learn to self-regulate through breath.

Are you still breathing?

Keep that steady pace.

Bit by bit we improve.

We find ways to cope better with life's stressors.

We learn that we are safe.

You are safe.

Everything is okay.

You will survive.

You will thrive.

You got this.

I believe in you.

Okay.

Check in with your body.

How are you feeling?

Are you trembling less?

Is it easier to regulate the slow breathing?

Can you feel your heart rate slowing down?

If so,

You are coming through it.

You are past the worst of it.

You are on the other side of it all.

Okay,

Take a huge deep breath in.

Fill those lungs.

Feel the air swirling around inside your entire body.

Now let out a big sigh as you push all the air out of your lungs.

Let it go.

Let it all go.

Have another sigh if you need to.

You got this.

If you are feeling like you have really come through it,

You can just hang out here by the sea.

You can listen to the waves for about the next 15 minutes.

But if you are good,

You can get back to what you were doing.

If you feel you need more guidance,

Just start this meditation over again.

You will get through it.

Maybe you already are through it.

Be proud of yourself.

Remember that you are safe.

Everything is okay.

And you got this.

One more.

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Reviews

Henry I'm grateful for your guidance. Your session was skilful, and a huge comfort. Thank you for your help today.

Thank you so much. This is a beautiful, reassuring, compassionate meditation. I loved working with my anxiety after calming down. This will be saved in my toolbox and repeated many times. Thank you so much 🙏🙏🙏

Very calming voice ✨will use again. Thank you 🙏🏼🌟

Thank you. That was so helpful. Practical and soothing x

Perfect to help me remember that I’m safe and this panic attack will pass. Most appreciated.

I was in an active panic attack and I was able to use this meditation to help me get through it

This is more of a thank you for taking the time to make this very important tool than it is a review. To feel supported in such a time of need is so critical, and this meditation felt like a warm hand on my back. What a gift. Thank you.

Thank you - Annabelle will be happy with her new role and Grace can let go

Thank you for this meditation. It really calmed me down, and I would definitely use it again! Thanks again!

Thank you for talking me down! I really like the idea of giving my anxiety a name. I’m thinking “Fred” might work. 🙏

Sincere thanks for your compassionate guidance through this time.

This helped break the high anxiety cycle I was having—it was long enough to keep me calm, with the right amount of speaking and nature sounds. Thank you so much.

Thank you from the bottom of my heart for this meditation. It has helped me greatly.

Just what I needed right now after a rough day with many triggers. Love the content, the pacing and the soothing voice. Will definitely come back to this one. Thank you 🙏

500/10, it really helped me while I was having a panic attack and I want to listen to this when I'm not even having panic attacks

Thank you. It really helped me through the worst of it. 🙏🏻

Whew…I really needed this. Can’t believe how fast 38 minutes went. Thank you for helping me calm myself.

Thank you for this meditation. I use this frequently and it calms me down every time. This meditation is very soothing and helpful.

I truly appreciated this meditation. I was able to come down from a looming panic attack. I’ve got this.

I was in the middle of a panic attack with no friends or family to call on. This helped me get through it, better than i have before. The techniques and words turned out to be spot on and I was able to get through the attack, to the other side with relief and understanding. I'll practice the breathing in the future at times my anxiety flares and remember his words. This was so clutch and so glad I found it.