Stop a panic attack instantly and find immediate calm with this powerful, 5 Minute Guided Meditation. If you're struggling with a panic attack right now or feel yourself starting to spin into overwhelming anxiety, this is your lifeline. This session is designed to deliver instant panic attack relief and help you stop panic attacks immediately!
This is the 5 Minute Panic Attack Relief Meditation that actually works by teaching you real-time coping techniques to calm your fight or flight response.In this Deep Breathing Guided Meditation, you will use:
- Quick 4-7-8 Breathing: A profound breathing exercise for anxiety to slow your heart rate and soothe your nervous system.
- Essential Grounding Techniques: Anchor your mind to the present moment by noticing 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.
- Powerful Affirmations: Repeat calming words like "I am safe right now," "The feeling is passing," and "I am ok" to regain calm and control.
- 0:00 - Introduction & Hook
- 0:50 - Close Your Eyes & Shift Attention
- 1:17 - 4-7-8 Breathing Technique for Calm
- 2:41 - Grounding Techniques for the Present Moment
- 4:15 - Calming Affirmations & Talk Down
- 5:08 - Final Exhale & Well Done
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Backing Music: Chris Collins
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Episode Transcript
5 Minute Panic Attack Relief Meditation that actually works.
(00:06):
Welcome.
If you're struggling with a panic attack right now or feel yourself starting to spin
into overwhelming anxiety, you've come to the right place.
In the next 5 minutes, we are going to deliver instant panic attack relief.
(00:27):
This is the 5 Minute Panic Attack Relief Meditation that actually works to help you stop panic
attacks immediately and get your body back to a place of peace.
There is no need to move.
Just listen to my voice.
We begin now.
(00:50):
Close your eyes or simply lower your gaze.
Let's shift our attention away from the racing thoughts and down to the breath.
We are going to use a simple but profound breathing exercise, a deep breathing guided meditation
(01:11):
for anxiety to help soothe your nervous system.
We will use the 4-7-8 technique.
You can do this.
Inhale slowly through your nose for a count of 4 in 2-3-4.
(01:35):
Hold your breath gently for a count of 7.
1, 2, 3, 4, 5, 6, 7.
And now exhale slowly and completely through your mouth for a count of 8.
(01:55):
Exhale 2, 3, 4, 5, 6, 7, 8.
Again, inhale calm for 4.
Hold and let the panic fade for 7.
(02:17):
Exhale the fear and tension for 8.
You are doing the essential work to calm your fight or flight response.
Now, keeping that gentle slow breath going, let's use essential grounding techniques to
(02:41):
anchor your mind to the present moment.
Notice 5 things that you can see even with your eyes closed.
The darkness behind your eyelids.
The shape of the light.
(03:07):
Notice 4 things that you can feel.
The clothes against your skin.
The pressure of your body on the chair.
The weight of your feet on the floor.
The breath of calm directly to your hands and feet.
(03:28):
Notice 3 things you can hear.
My voice, the music, a sound floating in from outside.
Notice 2 things that you can smell.
The air around you.
(03:50):
And finally, notice 1 thing that you can taste.
This simple, calming, mindful practice brings you back to reality.
Now that your breath is calmer and your body is grounded, let us reaffirm your strength.
(04:15):
Repeat the simple words silently or out loud.
I am safe right now.
The feeling is passing.
I am ok.
I have already started to regain calm and control.
(04:39):
I am learning how to stop a panic attack fast and this is working.
I am stronger than this feeling.
I have the power to overcome panic and anxiety.
Take this one more slow, deep powerful breath in and exhale all the way out.
(05:08):
You took these 5 minutes to be intentional and kind to yourself.
Know that you are safe, you are supported and you can return to this space anytime.
When you are ready, gently open your eyes.
You have made it through.
(05:29):
Well done.
If you are new to calming anxiety, why not subscribe?
I have a catalogue of over 2,000 shows for you to explore and find your perfect moment
of calm.
This is brought to you in conjunction with cosyearth.com.
(05:50):
Use my code "calming" and get 41% of all of their wonderful night time clothes.
Bed sheets which are super comfy with thousands of 5 star reviews.
Have a lovely day.
Take care of yourself my friend and in everything.
(06:12):
Be kind.
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