SOS For Anxiety Attack: Box Breathing Meditation

This guided meditation is intended to help you calm down and ease out of a panic attack. This breathing exercise is meant to help you focus on your breath and let go of your anxiety. This meditation guides you through four minutes of box breathing, a breathwork practice based on pranayama.

Please note that I am not a medical practitioner. I have worked with my generalized anxiety disorder for many years and have researched and practiced extensively techniques for easing anxiety. This method helps me a lot, and I hope it will help you too.

Meditation and narration by Kathryn Green.
Image by TF3000.

Transcript

Okay,

So you're having a panic attack or you feel one coming on.

It's okay.

I want you to know first of all that right now you are safe.

Your brain is trying to protect you,

But it's going overboard right now.

I've been there.

So we're going to ease the fear that's causing the feeling of panic together.

Take a moment to pause.

Sit down in a chair or on the floor.

If you feel comfortable to do so,

You can close your eyes or pick a spot near you that you can rest your gaze on.

We're going to do something called box breathing together now,

And that means we're going to breathe in for a count of four,

Hold the breath for four,

Hold the breath for four,

Breathe out for a count of four,

And hold the breath for four.

We're going to do this for four minutes.

Just focus on my voice guiding you through your breathing.

So,

Breathe in through your nose for one,

Two,

Three,

Four.

Hold for one,

Two,

Three,

Four.

Breathe out through your mouth for one,

Two,

Three,

Four.

And hold for one,

Two,

Three,

Four.

Breathe in for one,

Two,

Three,

Four.

Hold for one,

Two,

Three,

Four.

Breathe out for one,

Two,

Three,

Four.

And hold for one,

Two,

Three,

Four.

Breathe in for one,

Two,

Three,

Four.

Hold for one,

Two,

Three,

Four.

Breathe out for one,

Two,

Three,

Four.

And hold for one,

Two,

Three,

Four.

Breathe in for one,

Two,

Three,

Four.

Hold for one,

Two,

Three,

Four.

Breathe out for one,

Two,

Two,

Three,

Four.

And hold for one,

Two,

Three,

Four.

Breathe in for one,

Two,

Three,

Four.

Hold for one,

Two,

Three,

Four.

Breathe out for one,

Two,

Three,

Four.

And hold for one,

Two,

Two,

Three,

Four.

Breathe in for one,

Two,

Three,

Four.

Hold for one,

Two,

Three,

Four.

Breathe out for one,

Two,

Three,

Four.

And hold for one,

Two,

Three,

Four.

Breathe in for one,

Two,

Three,

Four.

Hold for one,

Two,

Three,

Four.

Breathe out for one,

Two,

Three,

Four.

And hold for one,

Two,

Two,

Three,

Four.

Breathe in for one,

Two,

Three,

Four.

Hold for one,

Two,

Three,

Four.

Breathe out for one,

Two,

Two,

Three,

Four.

And hold for one,

Two,

Three,

Four.

Now,

Returning your attention to the body,

You are safe.

You are okay.

You can stay here as long as you need to.

Be gentle with yourself when it's time to stand up.

Take your time.

Reviews

Thank you

This audio gets straight to business, and helped me get past an anxiety attack. Thank you.