SOS Anxiety

This is an SOS rescue breathing exercise for anyone experiencing high levels of anxiety, stress or panic. It is intended as an emergency response to a high-stress situation and can be used multiple times to achieve desired effects. Once the user feels calmer and has more clarity, other longer breathing tracks are available to offer longer-term solutions to anxiety and stress.

Transcript

Hello and welcome to this SOS anxiety track.

I'm going to assume that you're listening to this because you are in a state of high stress or anxiety and we're going to get straight into it.

So assume a comfortable position,

This can be lying down or sitting up on an armchair or on a straight back to office chair,

Wherever you are.

Sit as comfortably as you can with your feet firmly on the ground and with your hands resting on your thighs.

And I'd like you to take one very deep breath in through the nose and out through the mouth.

And as you release that breath,

Allow your eyes to gently close.

And now we're going to practice together a very simple technique that's easy to remember and so it's something you will be able to do on your own in the future.

In essence,

All that we're going to be doing is breathing in,

Holding our breath and then breathing out for longer than we breathed in.

So with me,

I'd like you to take a deep breath in through your nose for the count of four.

Two,

Three,

Four,

Hold for two,

One,

Two and out for six.

Two,

Three,

Four,

Five,

Six and in,

Two,

Three,

Four,

Hold,

Two,

Out,

Two,

Three,

Four,

Five,

Six.

In,

Two,

Three,

Four,

Hold,

Two,

Out,

Two,

Three,

Four,

Five,

Six.

And now allow your breathing to return to its natural state.

Just follow your breath in and out of your body without trying to control it,

Without judging anything that you're feeling.

And with each out-breath,

Release your body relaxing ever so slightly.

And then we're going to repeat that breathing exercise.

So with me,

In,

Two,

Three,

Four,

Hold,

Two,

Out,

Two,

Three,

Four,

Five,

Six.

And in,

Two,

Three,

Four,

Hold,

Two,

Out,

Two,

Three,

Four,

Five,

Six.

And carry on.

In,

Hold,

Out.

In,

Hold,

Out.

And repeat on your own for a while.

And with your last out-breath,

Allow your breathing once again to return to its normal rhythm and simply be aware of your breathing in and your breathing out.

You can replay this track as many times as you need to regain control,

Calmness,

Centeredness,

And groundedness.

I do hope that you're beginning to feel better now.

Reviews

Very helpful to learn some basic methods to help calm a stressed out system down.
I used this morning ritual outdoors, at a place I feel grounded and connected to.

Thank you…full panic attack with physical pain and this helped a bit. I’m going to repeat it again now. Thank you.

absolutely wonderful rescue track! thanks so much🙏🏻

The breathing exercise was much better than any other instructor that has showed me. Because I have asthma, it’s difficult for me to hold my breathing for longer periods of time. This was what I was looking for.

Really helpful. Thank you 🙏🏻

Thank you so much. I needed this.

Wonderful exercise! Thank you!

🌸Thank you