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If you're feeling it right now, the racing heart, the tight chest, the shortness of breath,

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that sudden surge of fear that came from nowhere, then stay with me, because what you're

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feeling is a panic attack and you're going to be okay.

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This is your ten minute guided meditation to stop a panic attack and calm down fast.

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I'm going to stay right here with you.

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Together we'll ease the panic, slow your breathing right down and bring your body back from

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that flood of adrenaline.

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You are safe, you're not in danger, nothing here can harm you.

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So let's move through this panic attack together, one slow mindful breath at a time.

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Welcome to calming anxiety.

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I'm Martin, clinical hypnotherapist and former frontline paramedic and every day I share my

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short free guided meditation for anxiety sessions, just for you, to give you calm in your

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moment of need.

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You'll find deeper clinical hypnotherapy sessions at calminganxiety.fm where you can keep

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this panic attack first aid, wherever you are within the anchored app.

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A calm mind, always in your pocket.

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And before we go further, one caring word.

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If these feelings are brand new to you or if you have chest pain or anything that feels

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different or frightening in any way that you don't recognise, please pause this and check

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in with a doctor or the emergency services first.

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This is always the kindest thing to do.

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This session is here for the familiar feelings of anxiety and panic that you already know.

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With that said, let's begin to bring you down gently.

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We'll start with your breath because your breath is the fastest way out of a panic attack.

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We're not going to count rigidly and there's no holding.

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I just want you to focus gently and completely on one thing, making your out breath long and

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slow and soft.

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So softly, breathe in through your nose, just an easy, normal breath.

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No need to fill right up and now breathe out through per slips, lips barely parted as if

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you're cooling a warm drink or breathing out through a thin straw.

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Long, slow, quiet.

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Let that out breath last a little longer than the in breath.

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As a frontline paramedic, this was one of the very serious things I'd help a frightened,

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breathless person do.

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Breathe out against those softly per slips.

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It creates a gentle back pressure that slows everything down.

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Eases the fast over breathing that feeds the panic attack and that long, slow out breath

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through the thin lips brings the calming switch, the vagus nerve, quietly telling your nervous

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system the emergency is over.

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So again with me, in softly through the nose and out, long and cool through per slips

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as if cooling that warm drink and as you breathe out, imagine my hand gently on your shoulder.

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Just a mild squeeze, I'm here, together we've got this.

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And as your breathing settles, picture this, a panic attack is your body at a furious,

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rolling boil like a kettle right after the peak of the heat, the racing, the rushing,

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that high screaming whistle of alarm.

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It feels as though it will never stop.

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But here is the undeniable truth.

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Breathe long, cool breath out through your per slips as you, calmly lifting that kettle

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up and off the flame.

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Feel it begin, the rolling boiling easing to a gentle simmer, the raw softening, those frantic

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bubbles slowing, settling fewer now.

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Slower fading to a soft curl of steam and then stillness, just warm, settled water, just

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you, here, safe and breathing, the panic gone.

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Let's anchor the calm now with five affirmations for when panic comes your way, nothing to do

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but listen in your mind.

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This is a panic attack, not danger, my body is safe and this feeling will pass.

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Very long, slow breath out tells my body the alarm is over.

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I have come through every panic attack before this one and I will come through this one

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too.

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I am not my panic, I am the calm that watches it rise and watches it fade.

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With each cool, slow breath, my racing heart steadies and I come gently back to myself.

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Let those words settle and if your mind darted off, that is completely okay, that is just

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the adrenaline easing.

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Always come back to my voice, always focus on the breath.

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Yes, is a panic attack, not danger, my body is safe and this feeling will pass.

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Every long, slow breath out tells my body the alarm is over.

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I have come through every panic attack before this one and I will come through this one

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too.

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I am not my panic, I am the calm that watches it rise and watches it fade.

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With each cool, slow breath, my racing heart steadies and I come gently back to myself.

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Before we gently come back to the world around you, here are today's three daily caring

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tips.

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Very small, kind ways to help you handle a panic attack whenever it comes.

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One, keep the cool breath in your pocket.

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You don't need a quiet room or a spare 10 minutes.

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This long, cool, perst-lipped out breath goes everywhere with you.

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The supermarket queue, the school run, the meeting that makes your chest tighten.

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It is a few times today while you are calm, so it is ready and waiting for you, the moment

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of panic attack knocks.

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Two, name the false alarm.

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The next time panic surges, say it to yourself plainly, this is adrenaline, this is a false alarm,

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not real danger.

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Coming it for what it truly is reminds your thinking brain who is in charge and quietly

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takes the fuel away from fear.

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Three, cool the system down.

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If you feel panic rising, splash a little cool water on your face or hold something cold

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for a moment.

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At a small drop in temperature, gently nudges your body's own calming reflex.

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A simple, physical way to stop the panic attack from rising.

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Now gently, bring yourself back, feel your feet on the floor, wiggle your fingers and your

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toes, roll your shoulders, take a breath in and then as you exhale, stretch out the arms

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and softly open your eyes.

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Steady in now and a little lighter, like you have had a small coffee break for the soul.

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If this helped you through, please keep it close.

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Download the Anchored app, your panic attack first aid kit.

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It has breathing tools and daily guided meditations all in one place.

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Ready for when you need to calm down fast.

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Thank you my friend.

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Take care truly.

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Never give up.

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You're unique.

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Have a lovely day.

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Smile often and then in everything.

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Be kind.

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