Welcome.
If you're feeling panicked right now know that you're not doing anything wrong.
This is your nervous system trying to protect you and we're gonna help it to settle.
You don't need to calm down or fix anything just let my voice be here with you.
Now take a moment to notice where you are physically.
Notice the support beneath you,
The chair,
The bed or the floor which is holding your body.
If it feels okay gently place one hand on your belly and one on your chest.
If that doesn't feel comfortable just let your hands rest wherever feels safest.
Notice how it feels right now.
Fast or slow,
Shallow or deep,
No judgment just notice.
Whatever your breath is doing it's okay.
And we're going to begin by working with the exhale because long gentle exhales help signal safety to the nervous system.
So take a soft breath in through the nose and then breathe out slowly through the mouth as if you're gently fogging up a mirror.
Again take a gentle breath in and a longer slower breath out.
You don't need to take a big breath in just let that exhale be easy and forced and a little longer than the inhale.
Each slow exhale sends a message to your body that it can begin to stand down.
If your breath feels tight,
Shaky or uneven that's completely normal during panic.
We're not trying to change that.
Now if it feels okay begin to let the breath move into your belly.
As you breathe in feel the belly gently rise under your hand and as you breathe out feel it soften and fall.
So keeping this rhythm going,
Breathing in gently through the nose and breathing out through the mouth allowing the inhale to maybe be for one or two and the exhale for three or four.
And if counting feels stressful you can drop the numbers and just focus on the feeling of elongating the exhale,
Noticing your forehead and allowing the muscles around your eyes to soften.
You might still feel uncomfortable and that's okay.
Panic doesn't switch off instantly but it does soften when the body begins to feel safer.
Panic often pulls the mind into the future and when this happens just bring your attention gently back to something real and present.
You might focus on the feeling of the breath leaving your body,
The weight of your hands,
The sound of my voice or the sensation of being supported beneath you.
Just choose one thing and let it anchor you here.
And if thoughts come rushing in that's okay.
Each time you notice them gently say to yourself that you've noticed them and return to that long exhale.
So staying with this breathing for a few more moments,
Inhale gently,
Long exhale.
Each exhale letting the body drop a little bit heavier each time.
Your nervous system knows how to come back into balance.
You're helping it by doing these breathing techniques,
By staying present and by not fighting what's happening.
And now notice if there's even the slightest shift,
Maybe a tiny bit more space,
A tiny bit more ease or simply the sense that you're still here and coping.
And before we finish just gently remind yourself this will pass and I am safe right now.
Now allow your breath to return to however it wants to,
No counting,
No effort.
Begin to notice the room around you and wiggle your fingers or your toes if that feels helpful.
And know you can return to this breathing anytime panic arises.
