Welcome to this 5-minute breathing routine designed to help you navigate moments of panic. It's important to remember that panic attacks, while intense and frightening, are often harmless and a normal, albeit uncomfortable, response of your body. They are temporary and will pass. This routine will provide you with tools to gently guide your body and mind back to a state of calm. [Pause 5s] Find a comfortable position, either sitting or lying down. Place one hand gently on your chest and the other on your belly, just below your rib cage. We'll focus on deep, abdominal breathing, which helps to activate your body's calming system. Your chest hand should remain relatively still, while your belly hand rises and falls. Inhale slowly through your nose, allowing your belly to expand outwards like a balloon. [Pause 5s] Exhale slowly through your mouth, gently pressing your belly hand inward, feeling your belly fall. [Pause 7s] Again, inhale deeply through your nose, feeling your belly rise. [Pause 5s] And exhale slowly through your mouth, releasing the air completely. [Pause 7s] Continue this gentle belly breath. Inhale through your nose. [Pause 5s] Exhale slowly through your mouth, making your exhale slightly longer than your inhale. [Pause 7s] Let's do two more cycles. Breathe in through your nose. [Pause 5s] And breathe out, softly and fully. [Pause 7s] Last one for now. Inhale deeply. [Pause 5s] Exhale completely, letting go of any tension. [Pause 7s] Now, let's shift to Box Breathing, a structured technique to help regulate your breath and provide a mental anchor. We'll inhale for four counts, hold for four, exhale for four, and hold again for four. Breathe in through your nose. One..... two..... three..... four..... [Pause 3s] Hold your breath gently. One..... two..... three..... four..... [Pause 3s] Exhale slowly through your mouth. One..... two..... three..... four..... [Pause 3s] Hold the breath out. One..... two..... three..... four..... [Pause 3s] Let's repeat that cycle. Inhale through your nose. One..... two..... three..... four..... [Pause 3s] Hold your breath gently. One..... two..... three..... four..... [Pause 3s] Next, we'll focus on Extended Exhale Breathing. A longer exhale is a powerful way to stimulate your vagus nerve, helping to slow your heart rate and reduce feelings of panic. As we conclude the breathing practice, here are some important tips and advice for managing panic attacks. When experiencing a panic attack, first, acknowledge and accept it. Remind yourself, "This is a panic attack, and it will pass." Immediately focus on your breath, using one of the techniques you've just practiced to regain control. Ground yourself by engaging your senses: name five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. Remember that panic attacks are temporary and typically peak within ten minutes. If possible, gentle movement like walking can help. What to avoid: Do not hyperventilate or take rapid, shallow breaths. Avoid fighting the physical sensations; instead, observe them without judgment. Try not to isolate yourself completely, and challenge catastrophizing thoughts by reminding yourself of the temporary nature of panic attacks. Remember, these breathing techniques are tools to empower you. Regular practice, even when you're not experiencing panic, can build your resilience and make them more effective when you need them most. Be kind and patient with yourself.