Partnering w/ your Body in a Panic Attack to Find Peace
Your Body is your Best Friend when you learn its language - Part ONE in a Series
When you feel fear responses in your body like:
tingly jangly energy buzzing under your skin
breath short in sharp catches,
heat rushing to your cheeks,
legs weakening under you
And you are not “actually” in danger,
But FEEL like you are in danger.
Here is a calming practice you can do practically anywhere
The 4-8 Tranquilizing Breath
Take a moment to BREATHE deeply through your nose allowing your belly to expand.
Count slowly as you inhale: One-Two-Three - Four
Exhale slowly through your nose (or if you are alone - audibly SIGHING releasing tension in your body as you count) ONE - TWO - THREE - FOUR - FIVE - SIX - SEVEN - EIGHT.
It is best to do this for 10 rounds - but any amount will start calming your nervous system.
This outbreath is not forced but like a deflating balloon.
If you have trouble counting to 8 you can purse your lips as if sipping through a straw.
If you have the opportunity - it is good to briefly note the thought/event that triggered your fear response on your phone or on a private note to yourself, so that you can journal about it later.