If your heart is hammering, your hands are tingling and some frightened part of you is certain something terrible is about to happen — start here. This is Panic Attack Relief: a 10-minute guided meditation to help you float through a panic attack instead of fighting it. You are not dying, you are not going mad, you are not losing control. A panic attack is a wave — it rises, it peaks, and every single time, it falls.
The script
Transcribed from the audio, so the odd word may be off. Tap any line while it plays to keep the words in step with Martin's voice.
If you are listening to this with your heart hammering in your chest, if your hands are tingling and the room feels a little too bright and some frightened part of you is certain that something terrible is about to happen.
I want you to know something first. You are not dying, you are not going mad, you are not losing control. You are having a panic attack and a panic attack is a wave. It rises, it peep, and then always, every single time it falls.
So you don't have to fight it today my friend. You don't have to win, you only have to float. This is panic attack relief and I am going to stay right here with you until the wave sets you down. This is calming anxiety. I am your host Martin, clinical hypnotherapist and former paramedic.
I have spent years arriving at people's front doors on the worst 10 minutes of their lives and I can tell you, hand on heart, that the panic attack you are feeling right now is one of the most common things a human body does.
Frightening yes, dangerous no. And before we begin, one small thing matters today. In the app anchored, there is a button right on the very first page called Instant Calm. It is always there, it is baked into the very code, no signal needed, no premium upgrade, use it as often as you need.
Nine minutes of guided talking to help you recover, you open anchored, you tap Instant Calm and I am there with you.
Now let's breathe. Today we are using box breathing. You may know it as square breathing or tactical breathing. It is the breath they teach to soldiers, to divers, to emergency responders, to people who have to keep a clear head while the body is screaming at them to run.
So find your quiet place now, to sit, all I or stand exactly as you are, nothing needs to change.
Let your shoulders drop from your ears. Follow me with each breath. Ready? We'll start with threes and then once slightly more relaxed we'll move on to fours.
Ready? In. Two. Three.
Hold. Two. Three. Release.
Two. Three. Rest. Two.
Three. Breathe in. Two. Three.
Breathe in. Two. Three. Hold.
Two. Three. Relax. Two.
Three. Rest. Two. Three.
Just let your breathing now do its own thing. And we'll do that wall one more time but this time we'll move on to fours. And notice you did that. Your body followed you.
It is still listening to you even now. Let's open the box. Ready? In.
Two. Three. Four. Hold.
Two. Three. Four. Release.
Two. Three. Four. Hold.
Two. Three. Four. Always in through the nose.
Out through the mouth. Let's do that one more time. Ready? Breathe in.
Two. Three. Four. Hold.
Two. Three. Four. Relax.
Two. Three. Four. Rest.
Two. Three. Four. Do you feel the tide is already going out?
Your hands may still tingle but takes a while. The chest may still feel tight. That is just a drenlin finishing its journey through your bloodstream. And a drenlin has a shelf life.
It cannot stay. Chemistry will not allow it. You are safe. You are here.
There is nothing to fear right now. Now let your breath go back to its own rhythm. You don't have to steer it anymore. And picture that warm golden light like late sun through the windows.
It gathers once more at the crown of your head. And with every out breath it begins to pull down through you slowly like honey. And everywhere it touches the panic loosens its grip. So in the beauty of your mind in this slightly rested state say these words with me in your mind or out loud.
They are yours. I am having a panic attack and a panic attack cannot hurt me. This will pass. It always passes.
The golden light moves down into my throat, my jaw softens. I do not have to fight this feeling. I can let it move through me. The light spreads across my chest.
The tight band around my ribs begins to melt. My heart is strong. My heart is doing its job. My heart is safe.
I have survived every panic attack I have ever had. My record is perfect. I am safe in my body and I am safe in this moment. I am anchored.
And relax now with every exhalation. Feel that natural sense of deepening, of unwinding, of letting go, of the negative anchors that hold you to the darkness.
Relax and release with every exhalation. Deeper and deeper into mindful tranquility because simply put, you are worthy. And in this moment of calm, to take with you today and for all other days, here are your three daily caring tips. One, the moment you feel panic beginning, say out loud, this is adrenaline and it peaks in 10 minutes.
Naming stops your brain adding a second fear on top of the first. Two, put something cold on the back of your neck or hold your wrists under a cold tap because the drop in skin temperature triggers your body's own calming reflex within seconds. Three, after the wave passes, drink a full glass of water and eat something small because the panic burns real fuel and your body needs telling that the emergency is over. Now gently, let's come back.
Wiggle your fingers and your toes. Feel whatever is beneath you holding your weight. Take one easy breath if you are own choosing. And then as you breathe out, stretch the arms and legs and bring your eyes back into the room.
Look around you. Name one thing that you can see. It's just still a roof and you are still just you. A little tired but completely intact.
Thank you. Whatever that wave took out of you, you're on the other side of it now and that's no small thing. So treat yourself with gentleness for the rest of the day. Lower the bar.
You've been through something. If you'd like this session waiting for you next time, come and find it all within Anchored You can make it your favourite. You can download it forever. There's no searching and then no scrolling.
And if today helped you, please share calming anxiety with someone you love or tell your friends about the app, Anchored. Somebody out there is sitting on a bathroom floor right now, believing they are the only one. You could be the person who tells them they're not. Take care of yourself, my friend.
I'm Martin. I'll be right here with you again tomorrow. So in everything. Be kind.