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Help, I'm Panicking!

3 Min
Meditation
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Happiness Insight
Clinical Psychologists Wellbeing Experts
In a moment of panic, this meditation helps you to calm and centre yourself by using your greatest asset - your breath. 
From the community
48 reflections
K
Kevin
Life Jacket
Even though it's such a seemingly simple meditation practice, it's so very effective. In a moment of panic it's very difficult to center yourself and that's what this mediation is: just a simple centering and focus on breathing in for four, hold for four, and release for four. The best things are always the most simple (for me at least). This is definitely getting saved and will be used when necessary!
K
Kristen
It's all about the breath.
I learned that controlling my breath creates calm in place of anxiety.
L
Linda
I can't seem to shake the added anxiety when I reached the end of exhale and had to wait four second
longer before I could inhale again. With each new start I felt fatigue immediately begin to melt away, until I had to wait to take that next cleansing breath. Non the less I continued with the exercise modifying that one part. I do feel better than I started!
P
Patrick
Let's Place your meditation in THE REA L WORLD
Yes, I feel panic...I live in Las Vegas. As of this post, 58 dead and over 500+ injured. I AM PANICING. Your meditation does help...keep us in prayer, we will never be the same. Thank You.
J
Jimmy
So beautiful...
If we can take care & control of our mind, we can see a beautiful world outside... thank you very much.
H
Hayley
No panic
I can control what happens and there is no need to panic, after this short exercise I feel so much better.
T
Tim
This is something I need to keep working at
Slow and steady wins the race. I missed yesterday and I wish I hadn’t but.... if if’s and but’s were candy and nuts.....
A
Ashley
Definitely need to keep working on this
My asthma problem occasionally causes or is a side effect of anxiety attacks, and so it’s sometimes really difficult to get control of my breathing, especially to get deep, full breaths, and then I end up depending too heavily on my rescue inhaler. This is definitely something I need to work on. This dependency on my inhaler isn’t good, so I need to practice gently working myself through panicky moments (like before I go to bed) so I won’t feel that way or as often!
R
Rebecca
Breath Work
I’m working on returning to breath. I feel like I’m learning to breathe for the first time. Come back to breath.
N
Naomi
Time is stressful
the counting made me more anxious good excrsise but maybe not a good fit for me
M
Maggie
Hard
I had a difficult time with the breathing pattern I had to modify it
C
Charlie
Change your breathing
Its miraculous how the body and mind work together. Just noticing things like how our breathing is a reflection of how we are feeling. I’ll work on paying closer attention to my breathing in times of panic and calm. Good stuff!
J
Jessy
Breath of fresh air
By practicing breathing rhythm it can help relax me. I’m no longer anxious about my marriage. Or job. I’m at peace.
s
sydnye
breathe and relaxed
it helped me not feel as anxious anymore! i loved it!! it really helped my breathing and when i feel anxious i can just start with breathing pattern
A
Audrey
Control
In this moment, when i was listening to this, i just felt like i had total control over my body and my ability to calm myself down and feel better, and speaking as someone who has always struggled to control my emotions, this is an incredible feat
C
Caroline
Control
Changing the breath helps to regain a sense of control and peace
B
Brennen
4-24
I learned that I sometimes panic when I have to hold my breath! Seriously, I used this exercise in a moment of panic this weekend, and other than the strange look I got from the person who was the source of panic, it helped.
S
Samantha
Breath helps cure panic
Harboring and holding onto the panic inside can cause tension and anxiety leading to unnecessary worry. Instead, I lean on my breath and meditation 🧘‍♀️ practices to ease my worries and focus on my breath. I notice that I find it hard at first but once I get in the flow, that it is easy to just simply be and breathe! SCD.
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JoAnn
Panic
I was on the verge of a panic attack before I listened to this meditation. The patterned breathing and calming voice brought me back. T
P
Paige
Calm
This meditation helps me calm down when I get overwhelmed decliners worked up I could honestly listen to it everyday
K
Kalina
Panic to peace.
I felt lighter after this meditation. Peaceful, but still just a bit anxious, hopefully that’ll go away after some yoga.
M
Manny
Presence
I felt a bit more at peace and in tune with my body. After the exercise, I definitely feel calmer and able to process things more clearly
T
Torsten
Breating 4-4-4 seconds definitely helps ...
Calming oneself down. I struggled at first to got my rhythm and thought these four seconds never end. I managed to suppress the feeling to return to my shallow breathing and the result was a calm me at the end of the session.
S
Sierra
Less tense
I feel less tense and full of energy. Sometimes holding ur breath especially after breathing out is hard but it helps me focus on that and not about what’s going on outside.
L
Louis
Breathing to Curb Anxiety
Good meditation. Calming the brain which is in panic mode through breathing.
J
Jen
Calming
I felt more calm after the meditation. Focusing on the breath helped me get away from panic.
JW
J.W.
Panick Attack
Very helpful session. Nothing works as well to calm me down as deep, slow breathing... For me it is the foundation of mindfulness. If you ever watch a classical musician just before she begins to perform a solo very often, if you pay close attention, you will notice she takes in a slow deep breath and holds it before beginning to play. The principals of mindfulness are consistently there, underlying every discipline of human endeavor. Quality cannot be rushed, peace of mind is accident, competence requires focus, dedication and a willingness to detach from the constant irrelevant chatter of the ego.
J
Jaia
Calming when stressed
This was very nice and easy. It helped take my mind off the things that were making me antsy and calmed me right down
J
Jasmin
Panicking
I recognized that everyone feels panic. I will keep this meditation for when I need it to remind me most!
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Laurel
No
Couldn’t do it. The woman kept saying panic. Would not recommend during an actual panic attack....
E
Elisabeth
Noticed and accomplished
I can enjoy a short meditation, concentrate on my breathing and relax with a feeling of accomplishment.
K
Kelsey
Breathing
I’ve been told to do this pattern before. Keeping my mind calm while breathing is difficult, unless I basically count out loud. I’d like to silence the voice in my head completely to feel total peace.
J
Jose
Happiness Insight
I liked this exercise because it helped me focus on happy memories and relax myself
S
Susan
Help, I'm panicking
Thank you for the grounding breath exercise. It was nice to focus on the breath and not on any worries or doubts
JR
Julian Ramirez
Help, I’m Panicking Reflection
Very Helpful! Helped me calm myself and clear my head. Would recommend to someone who is feeling anxious or panicked
C
Claire
Love this
Love this meditation, I was really struggling with something and didn’t think anything would help but gave this a try “ anyway” with little hope of it touching the surface! But 3 minutes and I felt unbelievably better ❤️ grateful
L
Lea
Great exercise!
I struggled with something and this exercise really helped me to focus on good things and to control my breathing❤️
T
Tara
It works
I have been in a state of panic for the past week. At times I can shift out of it, but it’s hard. Hearing a strong, firm voice instruct to me to breath gets me focused. Breathing better now. 🌻
G
Gabby
Strict, Direct and Pretty Effective
Suffer from severe anxiety attacks often and have been looking for a guided go to for the times I can catch it early. The breathing pattern was very helpful, the 4x4 method is nice but sometime very hard to hold the top of bottom of the breath if you’re hyperventilating. This counting technique will be useful. The only thing I wish there had been more of is a bit of variety, maybe a reassurance here or there between a couple of counts and not a straight chant to the end. Still a very helpful exercise for panic attacks or high tension moments
L
Linda
Good idea
I am going to try it when becoming angry as well. That, these days, is more of a problem for me than panic, although obsessive thoughts are sometimes a problem.
Z
Zoe
Successful meditation!
I found that this was very successful for me personally. The intense focus on the breath took my mind away from panic and onto my body. My breathing became less shallow and more regulated. I feel much better now.
C
Cheryl
Perfect to a Sunday evening
This was a perfect meditation exercise for a Sunday evening. I love my job but find that my mind begins to anticipate the stress of the week and all my “To Dos” and this gave me a chance to really sit back and calm those anxious thoughts.
WJ
Walter J
Soothing...
The breathing completely changed my mindset, attitude and vibration from agitated to c a l m ...! Breathing deep is one of the fastest ways to gain control of ourselves! I was so busy counting to 4 I did not have time to do anything else! This really works! 💚⏱🍀
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Jeanisse
Return to your breath
In this exercise we are told, that when we're panicking, to turn to our breaths; using intervals of 4 secs for inhaling, holding, exhaling, & holding again. This helps clear the mind. Try it.
j
jess♥️
steady breathing
lately i have been panicking on random thoughts and feeling anxious about things that i should not be anxious about, but this meditation helped to calm me down and slow down those thoughts, and for that i am grateful :)
I
Illse
Being
Thoughts are you the most important puzzle piece. The beginning and the end I am learning to meet Me
J
Jess
This helped me get control of my breathing, even if I still had tears and racing thoughts.
I can get control of my breath and let my emotions catch up
K
Kat
Amazing!
This is meditation is great for panic attacks as it really helps with me get in touch with breathing.