02:03

SOS Panic Attack Relief (2 Minutes)

by Nathan Williams

Rated
4.7
Type
guided
Activity
Meditation
Suitable for
Everyone
Plays
3.2k

To be used during an SOS moment when having a panic attack. Don't worry, we will get through this together. You have the ability to get through this. You are not alone and I believe in you. Together we will overcome this overwhelming feeling.

ReliefBreathingReassuranceSupportOvercomingTogetherPanic Attacks

Transcript

Hey,

It's gonna be alright.

We're gonna get through this together.

Just follow this breathing pattern.

Breathing in for three seconds,

Holding at the top for three seconds and breathing out for three seconds and things will be better.

Breathe in.

One,

Two,

Three.

Hold at the top.

One,

Two,

Three.

Breathe out.

One,

Two,

Three.

In.

One,

Two,

Three.

Hold.

One,

Two,

Three.

Out.

One,

Two,

Three.

In.

One,

Two,

Three.

Hold.

One,

Two,

Three.

Out.

One,

Two,

Three.

And again,

In,

One,

Two,

Three,

Hold,

One,

Two,

Three,

Out,

One,

Two,

Three,

And again,

In,

One,

Two,

Three,

Hold,

One,

Two,

Three,

Out,

One,

Two,

Three,

In,

One,

Two,

Three,

Hold,

One,

Two,

Three,

Out,

One,

Two,

Three,

In,

One,

Two,

Three,

Hold,

One,

Two,

Three,

Out,

One,

Two,

Three.

You are fine.

You are safe.

You are secure.

Everything's okay.

Meet your Teacher

Nathan WilliamsTruro, UK

4.7 (272)

Recent Reviews

AnneD

June 6, 2024

Awesome. It helps to have a voice, not your own, doing the counting. I can focus on your voice rather than my internal panic. Thanks!

Pat

February 7, 2022

Thank you 🙏

Tuna

January 27, 2022

Nice. Very helpful. Helps you regulate your breathing and reminds you you are safe.

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© 2026 Nathan Williams. All rights reserved. All copyright in this work remains with the original creator. No part of this material may be reproduced, distributed, or transmitted in any form or by any means, without the prior written permission of the copyright owner.

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