10-minute breathing routine for panic attacks

Welcome to this breathing routine designed to help you find calm and regain control during moments of anxiety or 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's fight-or-flight system. They are temporary and will pass. This practice will guide you through a gentle breathing technique to help soothe your nervous system and bring you back to a sense of safety. Take these 10 minutes to nurture your inner peace. Begin by finding a comfortable position, either seated or lying down. Gently close your eyes or soften your gaze. Place one hand on your chest and the other on your belly. [Pause 8s] Bring your awareness to your natural breath. Notice the gentle rise and fall of your belly as you inhale and exhale. The hand on your belly should move more than the hand on your chest. This is diaphragmatic breathing, which helps activate your parasympathetic nervous system, promoting relaxation and reducing the physical symptoms of anxiety. Simply observe your breath without trying to change it, allowing your body to settle. Feel the grounding sensation of your body against the surface beneath you. [Pause 15s] Now, we'll gently introduce a structured breath pattern to further regulate your nervous system. This technique, similar to Box Breathing, helps to create a sense of control and calm. We will not be counting aloud, but rather focusing on the feeling of equal length for each phase of the breath cycle. Let's begin. Inhale slowly through your nose, feeling your belly gently expand. [Pause 4s] Now, gently hold your breath at the top of the inhale. [Pause 4s] Slowly release the breath through your mouth or nose, feeling your belly gently contract. [Pause 4s] And allow a natural pause before your next inhale. [Pause 4s] You've completed one cycle. Let's do another. Inhale, smooth and even. [Pause 4s] Hold gently. [Pause 4s] Exhale completely. [Pause 4s] And pause before you breathe in again. [Pause 4s] Continue this rhythmic pattern: Inhale, Hold, Exhale, Pause – each phase feeling like it's of equal, comfortable duration. Focus on the smooth transitions between each phase. If any phase feels strained, shorten it slightly, ensuring all phases remain balanced. This rhythmic breathing provides a focal point, diverting attention from anxious thoughts and helping to slow your heart rate and bring your body back into balance. Keep flowing through your inhale, hold, exhale, and pause, maintaining that comfortable, equal length for each. [Pause 15s] Allow yourself to sink deeper into the rhythm and the sensations of calm. [Pause 15s] Let your breath be your anchor, gently guiding you back to a sense of safety. [Pause 15s] You are doing wonderfully, just breathing, just being. [Pause 15s] Keep that gentle, equal rhythm. [Pause 15s] Just a few more cycles, staying present with each breath. [Pause 15s] Now, let's add a few more breath cycles to deepen your relaxation. Inhale slowly through your nose, feeling your belly rise. [Pause 5s] Hold the breath gently at the top. [Pause 5s] Exhale fully through your mouth or nose. [Pause 5s] Pause briefly before the next inhale. [Pause 5s] Again, inhale smoothly. [Pause 5s] Hold. [Pause 5s] Exhale completely. [Pause 5s] Pause. [Pause 5s] One more time, inhale deeply. [Pause 5s] Hold. [Pause 5s] Now, gently begin to bring some movement into your body to release any residual tension. Next, gently stretch your neck by tilting your head to the right, feeling a soft stretch along the left side. Return to center, then tilt your head to the left. Return to center. Now, stretch your arms overhead, interlacing your fingers and reaching up toward the sky. Finally, take a gentle twist by placing your right hand on your left knee and turning your torso to the left. Return to center. Place your left hand on your right knee and twist gently to the right. Here are some tips and advice for managing panic attacks: What to do during a panic attack: Focus on your breath: Just like we practiced, deep, slow breathing is your most powerful tool. It helps to regulate your oxygen and carbon dioxide levels, which can become imbalanced during hyperventilation. Ground yourself: Engage your senses. Look around and 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. This technique, called five four three two one grounding, helps pull your mind away from internal panic and into your present environment. Remind yourself it will pass: Panic attacks are temporary. Tell yourself, 'This feeling is intense, but it will pass. I am safe.' Find a safe space: If possible, move to a quiet, private place where you feel secure. Hydrate: Sip some water slowly. Move gently: A short walk or gentle stretches can sometimes help release tension. What to avoid during a panic attack: Fighting the feeling: Resisting the panic can often intensify it. Acknowledge the feeling without judgment. Hyperventilating further: Avoid rapid, shallow breathing, as this can worsen symptoms like dizziness and lightheadedness. Isolating yourself: If possible, let someone you trust know what's happening. Their presence can be reassuring. Excessive caffeine or stimulants: These can trigger or worsen anxiety. Important Reassurance: Panic attacks, while incredibly distressing, are not dangerous. They are a temporary surge of adrenaline and a misfiring of your body's natural alarm system. Your body is designed to handle these surges, and they do not cause physical harm. They are a common experience, and many people learn to manage and overcome them. If you experience frequent panic attacks, please consider reaching out to a mental health professional for support and guidance. You are not alone.