Emergency Panic Attack Rescue

Stop the body from going into fight or flight mode, catch the panic attack before it fully takes over the rational part of the brain with your breath and presence. Join me in this short guided meditation to push past the initial part of the panic attack so that you can tap into presence and groundedness before you are no longer in control of your body.

Background sound:
Harmonics background sound: Harmonic Ambient for Meditation by Matio888

Transcript

If you are currently experiencing a panic attack,

There is right now,

At this moment,

A sense of urgency,

Of immediacy to stop the automatic reactions of the body from developing further into an emergency state.

If you are feeling your heart beating incredibly fast,

Stress flowing through your veins,

Or your throat closing up making it harder to breathe,

Let's help the body regain some calm by focusing on the breath,

In order to help,

For a moment,

Stop focusing on what caused this state.

And please close your eyes,

Put one hand on your heart and the other on your belly and breathe with me.

In for 5,

4,

3,

2,

1.

Out for 7,

6,

5,

4,

3,

2,

1.

In for 5,

4,

3,

2,

1.

Out for 7,

6,

5,

4,

3,

2,

1.

In for 5,

4,

3,

2,

1.

Out for 7,

6,

5,

4,

3,

2,

1.

In for 5,

4,

3,

2,

1.

Out for 7,

6,

5,

4,

3,

2,

1.

One more time.

In for 5,

4,

3,

2,

1.

Out for 7,

6,

5,

4,

3,

2,

1.

Feel your heartbeat on one hand,

With the other,

Feel how you release the muscles of your belly.

The breath helps rebalance our nervous system.

Remember that you are your safe place.

Your breath is your safe place.

You can always come back to focusing on your breathing.

And your hands are giving your heart and your belly warmth and love.

Feel your heart.

Feel your belly.

Breathe in deeply through your nose and exhale through your mouth.

If at this moment you are feeling tears come down your cheeks,

That's ok,

Let them come out.

If the panic or anger has turned into some kind of sadness,

It means that the attack has moved on to the next phase and you are no longer in fight or flight mode.

Let's do a simple visualization.

Imagine you come out of yourself and you mirror yourself.

You sit in front of yourself and observe how you are breathing.

Let's breathe again so you can see yourself doing so.

In for 5,

4,

3,

2,

1.

Out for 7,

6,

5,

4,

3,

2,

1.

In for 5,

4,

3,

2,

1.

Out for 7,

6,

5,

4,

3,

2,

1.

In for 5,

4,

3,

2,

1.

Out for 7,

6,

5,

4,

3,

2,

1.

In for 5,

4,

3,

2,

1.

Out for 7,

6,

5,

4,

3,

2,

1.

In and out and in and out.

This breathing is something you can always come back to and keep breathing like this as long as you want.

I hope you are feeling a little better and a little calmer from when you began this guided meditation.

May your day be better and calmer from this point forward.

Reviews

I checked out this session in preparation- and will bookmark it for future reference. This is a wonderful practice to have in the first aid kit.