Panic Attack: SOS Series

This SOS meditation heeds the latest understandings in neuroscience and mindfulness and is meant to help de-escalate moderate to severe panic attacks. The approach used is co-regulation, soothing the panic together.
As a result of her own struggle with panic disorder, Jerilea is able to provide a knowing that hopefully translates into a helpful SOS for you.

SOS meditation is not intended to be used in place of professional health services.

Transcript

You pushed play on this audio and that is already an incredible feat.

This panic attack is happening but it will pass through.

It will.

And until it does I will be here with you.

You are not alone and if your heart is beating fast it will slow down.

This panic attack is causing a misfire and it's telling you that danger exists where it doesn't.

Your body is reacting to danger that is not there but your breath will not leave you.

You are not alone and I'll stay with you until it passes through.

You will survive this scary experience and your breath will not leave you.

You will survive this.

The distress may be telling you that you're dying.

You are safe.

This attack might be telling you that you're doomed but you are safe.

This fear may be telling you that you're losing all control but you aren't.

If your heart is pounding it's doing what it thinks it should but it will slow down.

You will not be alone in this fear.

You are understood and accompanied with compassion.

You are not going crazy or losing control.

It can feel as though we can't catch our breath so we begin sucking in more air than we need.

So let's practice our exhale.

On my count we will inhale for just two seconds and exhale for four.

Beginning now.

Inhale two one.

Exhale four three two one.

Inhale two one.

Exhale four three two one.

Inhale two one.

Exhale four three two one.

Release the breath but pay attention to allowing a longer exhale.

You're doing great.

If you're experiencing shivering or trembling wrapping yourself in a warm blanket is important.

You will warm up and the shivering will not last forever.

If you are sweating or heating up a cool rag or water on your face can soothe.

This flash will not last forever.

Remember to breathe.

If you feel lightheaded please be sure you are seated or lying down in a safe place.

These symptoms will not last forever.

If you're experiencing numbing feeling to these areas will return soon.

Let's ground in our breath again.

This time on my count we will inhale for three seconds and exhale for five.

Starting now inhale three two one.

Exhale five four three two one.

Inhale three two one.

Exhale five four three two one.

Inhale three two one.

Exhale 5,

4,

3,

2,

1.

Release the breath.

Just doing the best you can right now.

Paying attention to a longer exhale.

If you're able,

You can repeat these affirmations.

But if you're not able to,

Then just listen and breathe.

I am safe in my breath.

I am safe in this body.

I can look around me and see that there is no imminent danger.

This panic attack will pass through.

I will survive this ordeal.

There is nothing I need to escape from right now.

Breathe.

There is nothing I need to escape from right now.

My heart is beginning to return to a healthier pace.

I am safe in my breath and in my body.

I will survive this.

My body will feel comfortable again.

This will pass.

Breathe.

I can sit or lie here as long as I need to.

So painful and scary,

This will pass.

I can sit or lie here as long as I need to.

I am not alone.

Breathe.

Grounding.

Let's look around the room or outside,

Wherever you are.

Look for something in the color green.

Good.

Now let's look around the room or outside again.

Let's find two things in the color blue.

Very good.

Now listen to your surroundings.

Identify one thing you can hear right now.

Now feel for something near your hands,

Either a blanket or pillow,

Clothing,

Anything soft.

Squeeze this object three times.

Imagine releasing tension through this squeeze.

Breathe.

Place attention on your toes.

Wiggle your toes while remembering to breathe.

Notice where your body touches whatever is supporting it right now,

A bed or a chair or maybe even the ground.

Feel where your body touches the support and know that your body is held with compassion and patience.

Touch the supporting surface.

You can remain here for as long as you need.

And fully observe what you're feeling right now.

All of these feelings are valid and they are just temporary.

Your brain and body are working to find balance again.

Now we'll breathe together with equal inhale and exhale.

Five seconds in and five seconds out gently.

Inhale five,

Four,

Three,

Two,

One.

Exhale five,

Four,

Three,

Two,

One.

Exhale five,

Four,

Three,

Two,

One.

Exhale five,

Four,

Three,

Two,

One.

Release the breath just doing the best you can.

You are safe in your body.

You are safe in your breath.

The distress is passing and it does not last forever.

Going back to the safety in your body and mind.

This temporary unbearable ordeal is passing.

You are safe and you are not alone.

You are surviving this and your breath will not leave you.

Inhale exhale.

From our head to our toes let's return to our body.

Tighten your facial muscles all of them.

Squeeze eyes,

Mouth,

Nose.

Good.

Now release your facial muscles.

Inhale exhale.

Exhale.

Raise your shoulders to your ears.

Squeeze.

Now release your shoulders down.

Breathe.

Tighten your arms and hands.

Squeeze the muscles in your arms and hands tight.

Hold hold hold.

Release.

Breathe.

Now squeeze your leg muscles both legs at the same time.

Squeeze tighten.

Hold hold and release.

Now tighten your feet any way you feel like doing it.

Include your toes.

Hold tighten.

Hold release.

Breathe.

That fear and that panic,

It's subsiding.

You are safe and returning to the now.

When panic attacks dissipate,

And they have to,

They always do,

It's so important to take extra care with ourselves by allowing our minds and bodies to recover from this heightened state.

Here's a few suggestions for how to move gently into this transition.

Opening windows or sitting outside in fresh air.

Splashing water on the face or using a cool cloth.

Nesting in a warm blanket and napping.

Allowing tears to release.

Eat or drink something to replenish hydration and nutrients.

Play soft and soothing music.

What matters most right now is honoring.

That this panic attack saps energy.

Being patient and gentle with yourself is so important.

If you feel like replaying this audio and that it will help you,

Then please do.

The breath has not left you and it will not leave you.

Take three deep breaths at your own pace now.

You are held here in a place of deep,

Empathetic compassion.

You are a survivor and a thriver and I honor this in you.

As this meditation comes to a close,

I wish you peace,

Restorative rest,

And the knowledge that all things pass with impermanence.

Reviews

So impactful, has brought me through a couple panic attacks into a calm state . Thank you , I pray you receive the same comfort and light that you’ve been able to offer through here 🤲

Just the other night I woke up in the middle of the night with a panic attack out of nowhere. And every single time I feel so helpless and that this will be my life for ever and that scares me even more.

So I typed "panic attack help" on insights timer and this came up. I just want to say that this helped me inmensly like no other meditation or breathing exersize. I was shaking and crying and my brain immediately got in tune with your voice, your words and the breathing. I played it again and fell asleep almost in a meditate state. That has NEVER happened. So thank you sooo much. It helps to know that no matter where you go or what you do there's something that will help to end a panic attack and that in it's self is freeing.

This really helps me! It’s helped me through some panic attacks.

Wow! I really want to hug you right now. Thank you so so much!!! This is by far the best track I have found that actually has accompanied me through a panic attack and that helped me get back to reality. Thank you immensely! I have the tendency to do self harm when it’s really extreme attack and it takes all my might to be as aware as possible of that and not harm myself and you helped me through that.
Eternally grateful ✨💜 May the universe always bless you!

So gentle and soothing. These techniques really helped me diffuse some intense feelings after a recent traumatic experience. Thank you 🙏

Thank you so so SO much for this, it was very much needed this morning for a debilitating panic attack. Would it be possible to make a request and humbly ask if you wouldn’t mind creating a meditation with more of those wonderful grounding techniques you used, like finding things in the room that are certain colors? It’s very difficult for me to engage in those exercises when I give myself the prompts, but when someone else is speaking the prompts TO me, I respond and engage much better, for whatever reason (probably more trauma). Thank you very much for everything 🙏✨

I don't know what I would have done without you. As soon as I felt the panic attack coming on, I immediately grabbed my phone and played you. I have you bookmarked. You are the only one that has helped relieve my panic attacks. Superbly done!

I am forever grateful 🙏♥️

I was in the middle of a panic attack. Didnt even take 10 minutes. Thank you! Thank you! Thank you!

It feels weird to rate a meditation while still in a panic attack, but I think this is a to great one, with a more directive tone that we need in a moment when we can't take care of ourselves

Thank you a useful and essential tool when needed and even before the SOS stage. 🙏🏾

Helped me calm down when I was having a. Really hard time

Better. Still anxious. Breathing better. Sorry I cannot contribute. 😣 I'm retired and have little money

I don’t have panic attacks but there was a lot here to control my anxiety- to decompress it. I actually fell asleep!

Peacticing mindfulness at its best! Thank you 🙏🏼

Thank you , was in a panic attach while listening to your heartwarming meditation . Thank you for talking me through it . 🙏😇

Thank You 🙏🏼