SOS I Can't Breathe

A panic attack, even though characterised by shortness of breath and a choking sensation through different types (Okuro et al, 2020), can have different bodily expressions. In this recording let's explore this defensive state of a "quiet" type to regulate your nervous system that puts you back to calm, in control, natural state of mind.

Transcript

If you are here,

You are likely to be experiencing sensations in your chest area and it's scary and confusing.

It could be pressure,

As if an elephant was sitting on your chest,

Tension or pain that feels like your lungs are shutting down,

Maybe numb,

As if unable to breathe,

Suffocating.

Close your eyes and take a moment to find the best words to describe the sensation,

Knowing that this panic attack will not last forever.

Now let's lean into that feeling,

I'm right beside you.

Pump out the air by tensing your chest,

Followed by a deep breath in and a slow exhale.

Again pump out the air by tensing your chest and your belly this time,

Followed by a deep breath in and a slow exhale.

One more,

Pump out the air by tensing your muscles,

Followed by a deep breath in and a slow exhale,

And pass your lips to create an air pillow in your mouth this time.

Breathe normally and keep this slow exhale,

It gives a signal to your nervous system,

I'm safe,

I can rest and digest.

Check with your chest,

How is it feeling compared to where we started?

Take a moment to appreciate it,

For letting you know that it's been overwhelmed,

Overstimulated by emotional or sensory or any other kind of information that accumulated inside and it just needed a break,

As if to sit on the beach,

See the vast blue ocean ahead,

Listen to the calming sounds of waves,

Feel the warm sand under your feet,

Breathing the salty water in the air,

A place where you can stretch your back and relax,

You're in control.

Every time waves get bigger,

Come back,

I'm always here for you.