Welcome my friend.
Today I'm going to guide you through a short breathing technique that will help you during a panic attack.
Experiencing a panic attack can be very overwhelming and using a breathing technique can help to bring a sense of calm.
I will guide you through a short breathing exercise designed to decrease anxiety during such moments.
First find a comfortable position,
Preferably sitting up to allow space for your lungs to expand.
Softly close your eyes or lower your gaze.
Ground yourself.
Take a moment to become aware of your body.
Feel the surface beneath you.
Notice how it supports you.
Acknowledge any feelings of anxiety without judgment.
It's okay to feel this way.
You're simply having a human reaction to something that scares you.
Before I guide you through this breathing exercise,
When you're breathing in,
Try to fill your belly with air,
Feeling it expand.
When you're holding,
Focus on the stillness and let any tension begin to melt away.
When you're exhaling,
Imagine all the anxiety leaving your body with each breath out.
We will repeat this six times.
I will guide you through the first two and leave you on your own to complete.
The steps are to breathe in to the count of four,
Hold for the count of four,
And then breathe out to the count of six.
Now we will begin.
Inhale deeply through your nose for a count of four.
Two,
Three,
Four.
Hold your breath.
Two,
Three,
Four.
Exhale slowly through your mouth.
Two,
Three,
Four,
Five,
Six.
Breathe in to the count of four.
Two,
Three,
Four.
Hold.
Two,
Three,
Four.
Breathe out through your mouth.
Two,
Three,
Four,
Five,
Six.
Now repeat this a few more times on your own.
Now that you've completed this breathing exercise,
Just breathe normally.
Don't force anything.
Just be.
And as you sit here,
Notice any differences within your body.
As you are sitting here,
Noticing and embracing this new feeling of calm and peace,
Focus slightly on the rhythm of your breath.
Breathing in and out naturally.
Don't force anything.
Just breathe.
Begin to notice the sounds around you.
Notice any scents.
Feel any tingling or sensations in your body.
Take another deep breath in and out.
Remember,
This breathing technique is just one tool among many to help manage anxiety.
And lastly,
It's completely okay to reach out for support if you need someone to talk to.
You are not alone in this,
And it's important to care for your mental well-being.
When you are ready,
Slowly begin to move your fingers and toes.
Bring small movements back into your whole body.
And open your eyes.
Look around the room and notice if anything looks or feels different.
I hope this technique helped you today,
And I'm sending you so much love.
