Panic Attack Help : Calm Your Nervous System Fast (10 Minute Guided Meditation)

You've found this because you need panic attack help and you need it fast. I'm Martin, I'm a clinical hypnotherapist, I'm a former paramedic. I know exactly where you are right now and I'm going to help you calm your nervous system in the next 10 minutes. You are safe, you are not losing control.

We're going to do this together. If you need more support, visit calminganxiety.fm. Today the technique we're going to use is the physiological side. It will help flip the switch on your stress response.

You'll inhale deeply through your nose and then take that extra little tiny sip of air at the very top. And then when you breathe out, blow out through your mouth through per slips like exhaling through a straw. Let's do that now. Ready?

In, breathe in. Ha, that extra sip and then out.

Slowly breathing out and being mindful tells your nervous system you are backing control.

Let's do that again. Slowly breathing in and in, the extra sip and now out through per slips.

Excellent. You're doing really well. This is the fastest biological way to calm your nervous system fast. Maybe you can feel your heart rate, but it will begin to settle as you offload that excess carbon dioxide.

From my 25 years as a paramedic, everyone comes out of a panic attack. Yes, they feel unpleasant, I have them myself. But doing this breathing technique now with me helps you regain control. This is your somatic grounding.

Let's do this together again. Ready? You've got this. In, out.

Well done. We'll do it again in a moment, but on the next out breath, feel the muscles in your shoulders and neck, unwind, loosen and lengthen. Now the shoulders to drop away from your ears. You're doing brilliantly.

You are truly calming your nervous system. From fight or flight, back to rest and digest. Once more, with the physiological sigh. In and we go.

Congratulations. You're doing so well. Now then, press your feet hard into the floor. Feel that resistance.

You're telling your body. You are here. You are grounded in this moment. And one more wonderful healing technique.

With your head facing forward as it is, without moving your head, move your gaze completely to the left, see as far as you can. And now to the far right. That's it. And now back to the beginning.

You are telling your subconscious the threat has gone. You are safe. You are here. Now, in the beauty of your mind, imagine your nervous system.

However you do it, as a stormy sea, that's beginning to turn into a still, quiet lake.

The waves of panic are a seeding, leaving only the solid ground beneath you. Visualize that once more. The sea in turmoil, white waves bubbling away. And then, on your next out breath, stillness, complete tranquility.

And within this moment of calm, visualize these beautiful words. Let them after me, feel them, and once spoken and seen. I wonder if you could imagine the echo of them drifting down to become part of your subconscious.

Ready? I am signaling my body that the threat is gone.

My nervous system is returning to its natural state of calm.

I have the tools to manage this anxiety fast.

Relax, deeply, safely within the sanctuary of your consciousness.

You are worthy. You are loved. Relax now, deeper and deeper and deeper. And again, let's visualize and repeat within the beauty of your mind's eye.

I am signaling my body that the threat is gone.

My nervous system is returning to its natural state of calm.

I have the tools to manage this anxiety fast.

I am signaling my body that the threat is gone.

I am signaling my body that the threat is gone. I am signaling my body that the threat is gone. My nervous system is returning to its natural state of calm.

I have the tools to manage this anxiety fast.

And now, within the beauty of this moment in time, just drift, just be.

Being less and weightless. And as you understand this new way of thinking and reacting, here are your three caring tips for after the storm. One, sip, don't gulp, drink some water slowly. The active swallowing sends a direct signal to your vagus nerve that you are in the safe rest and digest state.

Two, change your view. If you are still in the room where the panic started, move to a different chair or room. A physical change of state helps break the cognitive loop of the panic attack. And three, the five, four, three, two, one reset.

Same five things you can see, four that you can touch, three that you can hear, two that you can smell, and one that you can taste. This pulls your brain out of the future and back into the safety of the moment. Well done my friend. You've successfully navigated this moment.

If you need a deeper dive into recovery, my anxiety break-it-course is waiting for you at calminganxiety.fm. It's a clinical hypnotherapy session, there are five of them. It may be just what you need to regain lifelong control. It's only $67 and it's there for life.

Have a lovely day.

Open your eyes, smile often, positive when you can. You've done so well. So to yourself. Be kind.