Can't breathe anxiety attack – guided panic relief exercise

If you feel like you can't breathe or your chest is tight, stay with me. You are safe. This is a guided panic relief exercise designed to down regulate your nervous system right now. We are going to move from fight-of-flight into a state of calm.

You aren't losing control. Your body is just overwhelmed. So let's fix that together. Hi there, I'm Martin.

I'm a clinical hypnotherapist and a former paramedic. I've spent years helping people navigate acute anxiety and panic attacks in the back of ambulances. You're listening to calming anxiety. So find your quiet place today.

Somewhere comfy to sit or lie down somewhere you won't be disturbed. And if it's safe to do so, close your eyes. We're going to use a very specific breathing technique, anxiety. It will stimulate your vagus nerve.

This will then tell your sympathetic nervous system to stand down. The pattern today will inhale for three, pause for two, then exhale for five. The long out breath is the off switch for your adrenaline spike. So ready with me to feel the air entering your lungs.

Ready to breathe in, here we go. In, two, three, hold, two, out, two, three, four, five.

And now let your breathing return to its own rhythm. On the pause, always be aware of that moment of stillness. And then as you breathe out now, visualize the word relax within your mind's eye. Let's do a few rounds together.

Ready? Here we go. In, two, three, hold, two, relax, two, three, four, five. In, two, three, hold, two, relax, two, three, four, five.

And imagine your muscles loosening and lengthening. The tension in your belly, dissipating, pushed out by every new positive in breath.

Relax now. As you focus on this somatic grounding, notice the physical symptoms of anxiety beginning to soften. Your heart rate is slowing. This is NSDR in action.

You are mastering breath work for panic right now. Every time you see the word relax on your out breath. Your muscles let go. Just a little bit more.

This time as we practice the cycle, breathe deep into your belly, pushing away any knot of panic or fear. Ready? In, two, three, hold, two, relax, two, three, four, five.

In, two, three, hold, two, relax, two, three, four, five.

And just be now floating in the moment, timeless and weightless within the beauty of your imagination.

Now keeping your breath steady. I want you to repeat these affirmations for anxiety internally. Let the words settle into your subconscious. You can repeat them softly in your thoughts or speak them out loud, feeling the core essence of them on your tongue.

But with every repetition, relax, unwind and simply be.

I am safe in my body and this sensation is temporary.

I have the tools to navigate any storm.

My value is not defined by my anxiety. I am worthy of peace. I am in control of my breath and my breath controls my calm.

Maybe visualize a soft golden light surrounding your chest, loosening the tightness and replacing it with self-worth and quiet confidence, because simply put, you are worthy.

With every rise and form of your chest, relax, unwind, melting, drifting down into the surface beneath you to feel grounded and safe. And then once more within the beauty of your imagination, visualize and repeat.

I am safe in my body and this sensation is temporary.

I have the tools to navigate any storm.

My value is not defined by my anxiety. I am worthy of peace.

I am in control of my breath and my breath controls my calm. Relax, love all that you are and build towards a safer, more positive future.

To maintain this anxiety relief throughout your day, remember these three steps. One, label the feeling. Instead of saying, I am panicking, say, I am experiencing an adrenaline spike. It will create the distance you need.

Two, phone a friend or yourself. Externalize the thought, write it down to get it out of your head and onto paper. And three, hydrate and ground. Sip cold water, the cooling sensation helps break the anxiety loop and will bring you back to the present moment.

Now just float, feel the rhythm of your breathing, feel the release of tension as you mindfully connect with the out breath. This is your superpower. Now wiggle your fingers and toes, bringing your awareness back into the room around you. Take a deep breath in there and then as you exhale stretch out the muscles in your arms and legs and now open your eyes.

You've done incredibly well. You took a moment of, I can't breathe and turned it into a moment of, I'm in control. If this guided meditation for panic helped you, please do subscribe and feel free to share it. This podcast is just little on me recording it in a van, so you sharing it is the thanks I need to help spread calming anxiety further around the world.

You never know who might be searching for those exact words today. If you want more help, I've created a five part hypnosis session at calminganxiety.fm. It's there for you to keep forever, it's only $67 and it's there to release negativity and quash anxiety. Have a look.

Have a lovely day my friend. Smile often, postive thoughts when ever you can and to your beautiful soul, be kind