Panic Reset

Panic

Hi there. My name is Dana. I want to do a quick panic reset with you. So we use this practice when we are feeling spiraling thoughts. We're a little panicky in the mind. So I want you to start by placing one hand on your heart and one hand on your belly, as long as that feels safe for you. I want you to, if you feel safe, close your eyes and listen to my cues. Take a big, deep breath in, in through the nose for one, two, three, four, five. Now I want you to exhale for five, four, three, two, one. Inhale for one, two, three, four, five. Exhale for five, four, three, two, one. Inhale for one, two, three, four, five. Now I want you to hear your breath as it comes in through the nose, and potentially out through the nose or the mouth, but always in through the nose . Notice that you're safe right here, right now. You're with your breath. And then I want you to open your eyes and stay in this breath. And I want you to look around the room, and I want you to name five things that are familiar to you, that you can see, that make you feel safe. Keep breathing in through the nose and out through the mouth or the nose, but always in through the nose. And I want you to name maybe something you can hear. Maybe there's a buzzing, or there's a sound outside. Stay in your breath , relaxing the shoulders. Maybe there's a smell. But just notice how safe your body is right here, right now, in this moment. That breath in through the nose and counting to five is so important, and then the exhale, counting back from five is so important. You tell the body that you're safe, always breathe in through the nose, and you can breathe out through the mouth or the nose. Do this as many times as you need to find that sense of internal safety. I hope this helps. Have a beautiful day.