Flow Through Your Panic Attack | Gain Control In 10 Minutes

Are you beginning to feel a panic attack coming on? Are you in the middle of one? Take 10 minutes to listen and help your body and mind find safety, wherever you are. Ease into a reality of calm and control. Guide yourself though an intentional, paced grounding exercise to help your body feel safe. Help your lungs return to its natural rhythm of breathing.

This meditation is for people who are experiencing a panic attack at this moment, as well as for those who are worried that they are about to have one. Listen every day to reset your body and mind’s natural intention to nurture you back to safety.

Background Music: Mindstream by Megan Wofford | Epidemic Sound

Guided Meditation for Panic Attacks written by Pamela Pawelski, Licensed Clinical Social Worker

Transcript

I'm Pamela Puolsky. I'm a licensed clinical social worker and therapist. If you are listening to this and having a panic attack. I'm going to guide you through it. Wherever you are. Take a moment to sit down or lie down. Notice your breath. If you can't take deep breaths, It's okay. Your body knows exactly how much oxygen you need. So that you don't pass out. Your breathing will eventually return to normal. Don't resist. Just let your breathing do what it can. If you're able to take in deep breaths. Go ahead and try it. If you can breathe out a little longer, Then you can breathe in. Go ahead and try. It's completely okay if you can't. Now let's notice where you are. Take a look around. Are you outside or inside? Just noticed that. What do you see around you? Notice the colors the movement around you. The objects. If you can. Go ahead and name them. What do you hear? Notice the sounds in the space around you. Go ahead and name them. What do you feel with your body, The surface of your skin, Your muscles? What do your clothes feel like on you? Are they soft? Is the surface you're sitting on or lying down on hard? Or soft. How are your arms and legs arranged on your body? Notice that. Can you wiggle your toes? Are your toes inside shoes or socks? Or are they barefoot? What do your toes feel like? Can you rub your thumb finger against your pointer finger? What does that feel like? Can you rub your thumb finger against your middle finger? Can you rub your thumb against your ring finger? Rub your thumb against your pinky finger. Notice how that feels. What does the air smell like where you are? If you want to bring something to your nose, Like your hair or your shirt. You can do that. Notice how it smells. What do you taste in your mouth? Maybe it's just your saliva. Maybe it's something you just ate or drank. Notice how it tastes. If you have a drink or something you can consume, Consume it. Notice it travel from your mouth. Down your throat. And notice when and where you can't feel it anymore. Let's draw your attention to your breathing. You might notice that it's a little easier to breathe now. In a moment, We're gonna do a breathing exercise where we'll breathe in through your nose for a count of four. Then we'll hold our breath for a count of four. And then we'll breathe out through your mouth, Through a straw, For a count of seven. Let's do it together. Breathe in through your nose. Two, Three, Four. Hold. Two, Three, Four. Breathe out through your mouth. Two, Three, Four, Five, Six, Seven. Breathe in through your nose. Two, Three, Four. Hold. Two, Three, Four. Breathe out through your mouth. Two, Three, Four, Five, Six, Seven. Breathe in through your nose. Two, Three, Four. Hold. Two, Three, Four. Breathe out through your mouth. Two, Three, Four. 4, 5, 6, 7. Breathe in through your nose. 2, 3, 4. Hold. Too. 3 Four. Breathe out through your mouth. Two, Three, Four, Five, Six. Seven. Breathe in through your nose. 2, 3, 4. Hold. 2, 3, 4. Breathe out through your mouth. 2, 3, 4, 5, 6, 7. Breathe in through your nose. 2, 3, 4. Hold. 2, 3, 4, Breathe out through your mouth, 2, 3, 4, 5, 6, 7. Good job. You can breathe normally now. Panic attacks are like ocean waves. If an ocean wave comes to shore and bumps into something like a wall. It creates a crash. But if there's nothing to resist the waves. The wave comes to shore. And it eventually flows back into the ocean. When you have a panic attack. Try not to resist the wave and be the wall. Instead. Get out of the way. And let it flow back. We can let it flow back by focusing on our body. Instead of resisting and wishing the panic attack away. So instead, Focus on your body. Connect to your senses of sight. Sound. Touch, Smell, And taste, Just like we did earlier. That's grounding. And once we're grounded I'm in a more flowing state. We can further relax. And normalize our breathing. That's how you can regain control. I'm glad you're feeling better. If you'd like to prevent future panic attacks. Come back to this meditation. And listen to it every time you feel anxiety coming on. The more you practice. The more you're training your body to not resist flow. The more you practice. The more you can take back control. Feel free to follow me for more peaceful guided meditations. Take care of yourself.

Reviews

Excellent! I really like how you used the 5 sense to help me come into the present moment and help me feel safe.