How to Calm a Panic Attack Fast — Guided Breathing Rescue — Calm a panic attack

If you're having a panic attack right now, breathing hard, a tight chest, that feeling that you can't quite catch your breath, you're in exactly the right place, and you're going to be okay. This is a 10 minute guided session on how to calm a panic attack fast using a breathing technique that works with your body, not against it. Real panic attack relief, no jargon, no judgment, just my voice and your breath. Whether the panic attack comes out of nowhere, whether it woke you in the night or has been building all day, in the next few minutes, you're going to learn how to stop a panic attack before it peaks, and calm a panic attack any time one tries to return.

I'm Martin, this is calming anxiety. Just before we begin, anchored, our beautiful new calm companion app launches fully at the end of July, and here's the lovely part. It's an open testing on iOS right now, which means you can try it today, with every premium feature unlocked whilst we test. The link is in the show notes.

Tonight why not try the ambient night light as you dose off? A soft, slow breathing glow that you can tune to any colour you like, made to settle a busy mind at the end of the day. I built it for moments exactly like this one that's brought you here. Now find that place, settle wherever you are, sitting or lying down, even standing in a quiet corner.

This works anywhere. Your shoulders drop from your ears. Soften your jaw. Here is our rescue rhythm.

It could not be simpler. We breathe in for three. We hold for three, and then we breathe out long and slow for six. That long breath out is the key.

It presses the brake pedal on the nervous system, and tells the racing heart gently and clearly the emergency is over. Let's do this together. Breathe in for your nose. Ready?

In. Two. Three. Hold.

Two. Three. Out through your mouth. Three.

Four. Five. Six. Beautiful.

And again with me. Breathe in. Two. Three.

Hold. Two. Three. And out.

Two. Three. Four. Five.

Six. Do you feel how the hour is going to be? Do you feel how the out breath is twice as long as the in breath? That is the shape of calm.

One more round now on your own. Ready? In. Two.

Three. Hold. Two. Three.

Out for six. Two. Three. Four.

Five. Six. As you breathe, notice the smallest signs of settling, the heart easing, the chest loosening.

Keep the rhythm going softly in the background as I take you somewhere safe. I'd like you to imagine that you're standing on a wide stone harborside at dusk.

The sky is deep, a violet fading to gold at the edges. And in front of you stands an old sea wall, a great curved arm of weathered stone that has stood the test of time for over 200 years. Built for exactly this, rough water. Out beyond the wall, the sea is restless.

You can see the waves coming and here is the truth. Every wave is one of those searches of panic. Watch what happens. A wave rolls in tall and dark and certain of itself and it meets the sea wall and it breaks.

It bursts into white spray that rises, hangs in the cool, evening air and then falls away to nothing. It never reaches you, not one drop. You stand behind the wall, completely dry, completely safe, breathing in for three, holding for three. Coming out for six.

Another wave comes, it breaks the spray, then silence and you begin to notice something wonderful. The waves are arriving further and further apart. Each one is a little smaller than the last. This is exactly what panic does in your body.

It always peaks, it always breaks and it always receives. A drenlin cannot sustain its stealth. The wave has nowhere to go but down. Now relax and allow these words to wash over you and to find their place.

This panic attack is passing and I am in control of my breath.

I know how to calm a panic attack quickly and naturally.

My racing heart is slowing with every slow breath out.

Panic cannot hurt me, this feeling always passes.

I am grounded and calm, steady behind my own sea wall.

Let the words sink even deeper now, below thinking into the quiet harbour water of your deeper mind, where they take root without any effort at all. And as you drift there resting behind your wall, hear them once more, softer now as if the evening itself was saying them to you. The panic attack is passing and I am in control of my breath.

I know how to calm a panic attack quickly and naturally.

My racing heart is slowing with every slow breath out.

Panic cannot hurt me, this feeling always passes.

I am grounded and calm, steady behind my own sea wall.

To take this moment of calm with you, here are your three daily caring tips. One, name it to tame it. The moment you feel panic rising, say to yourself, out loud if you can, this is a panic attack. It is not dangerous and it will pass.

Naming what is happening moves activity from the alarm centre of your brain to the thinking part. Two, carry your three, three, six everywhere. Your breathing rescue doesn't live on this podcast, it lives in you. Practice one quiet round, in for three, hold for three, out for six, at moments when you're already calm.

The kettle boiling, a red traffic light waiting for a lift. Rehearsing in calm waters means the skill is right there automatic when a wave shows up. Three. Hold water on the wrists.

If panic strikes and you're near a tap, run cool water over the inside of your wrists or hold a cold glass against them for 30 seconds. That gentle temperature shifts the nudge of your body and drives the response of helping to slow down the pounding heart. Now softly bring your awareness back into the room around you. Wiggle your fingers and toes.

Take a deep breath in, hold and then as you breathe out stretch out the muscles in your arms and legs and gently open your eyes. If you'd like a little more of this feeling in your pocket every day go and try anchored. The link for the open iOS test is in the show notes, everything is unlocked and the full launch lands at the end of July. Try the ambient night light to night as you doze off.

I genuinely love to hear what you think. Now have a lovely day, truly. If this session helped you, please share it with another person who needs it. That's how this little podcast reaches the people it was made for.

I'll be here tomorrow. Same time, same place. So in everything my friend, be kind.