Meditation Tactics To Calm Panic Attacks

Panic attacks can be scary and overwhelming, but meditation can be an effective tool to help you manage and cope with them. During a panic attack, the body enters a state of heightened anxiety and arousal, with symptoms such as a racing heart, difficulty breathing, and an inability to think clearly. Meditation activates the body's relaxation response, calming the nervous system, reducing muscle tension, and leading to a sense of calmness.

Meditation techniques such as breathing, mindfulness, visualisation, and grounding can help to counter the fight or flight response and quiet down the panic. It helps you become aware of your body and mind, allowing you to observe your thoughts and physical sensations without being overwhelmed by them. This increased self-awareness enables you to recognise the early signs of a panic attack and intervene proactively.

- Find a comfortable position, either sitting or lying down, in a quiet and peaceful environment. Close your eyes if it helps with focus.

- Take slow, deep breaths. Inhale through your nose, feeling your stomach rise, and exhale slowly through your mouth, letting go of tension. Maintain steady and relaxed breathing throughout the meditation.

- Scan your body from head to toe, noticing areas of tension and consciously releasing them.

- Engage your senses and focus on the present moment. Notice the sensations of your body against the surface, the feeling of your feet on the ground, the temperature of the air, or any sounds.

- Visualise a safe and calming place, such as a serene beach or a cosy room. Imagine the details, including colours, sounds, and smells, engaging your senses to feel the peace and tranquility of that environment.

- Repeat positive affirmations such as I am safe or I am in control of my body and mind.

Remember, meditation is a practice, and it may take time to find what works best for you. It is also important to note that meditation is not a substitute for professional help. If you experience frequent panic attacks or suspect you may have a panic disorder, seeking therapy and professional support is essential for managing your mental health.

Focus on your breath

Focusing on your breath is one of the most effective ways to regain composure during a panic attack. Here are some tips to help you do this:

Slow down and deepen your breath

Deep, measured breathing can help you regain composure during a panic attack. Try to slow down your breathing and take deep breaths. This can be challenging during a panic attack, but even trying a little can help.

Try the 4-7-8 breathing method

This technique involves inhaling for 4 seconds, holding your breath for 7 seconds, and exhaling for 8 seconds. This can help reset your nervous system.

Lengthen your exhales

Exhaling is linked to the parasympathetic nervous system, which helps calm us down. Try spending a little longer exhaling than inhaling, such as inhaling for 4 seconds and exhaling for 6 seconds.

Focus on your belly breathing

Place one hand on your chest and the other on your stomach. Breathe in through your nose and notice your stomach rise. Your chest should remain relatively still. Purse your lips and exhale through your mouth, engaging your stomach muscles to push the air out.

Try resonant breathing

Lie down, close your eyes, and gently breathe in through your nose for a count of 6 seconds. Exhale slowly and gently through your nose for another count of 6 seconds. Continue this for up to 10 minutes.

Try alternate nostril breathing

Sit down comfortably, lengthening your spine and opening your chest. Use your right thumb to close your right nostril and inhale slowly through your left nostril. Then, close both nostrils, hold your breath, and switch nostrils. Exhale slowly through your right nostril. Repeat this cycle up to 10 times, with each cycle lasting up to 40 seconds.

Focus on the present moment

Remind yourself that you are safe. Think about what your body is doing and the sounds around you. Stating your name, where you are, and other mundane facts can help anchor you to the present moment.

Count your breaths

Take your time and count a few moments for each inhalation and exhalation. Be present in your body and notice the physical reactions that occur as you breathe. Quiet any thoughts that may disrupt your focus, and return to counting your breaths.

Remember that it's important to find what works best for you. You can experiment with different breathing techniques and see which ones help you the most during a panic attack.

Ground yourself in the present moment

Grounding yourself in the present moment is a powerful way to manage a panic attack. Here are some techniques to help you achieve this:

Engage Your Senses

Use your senses to ground yourself in the present. Notice the sensations of your body against the surface you are sitting or lying on. Pay attention to the feeling of your feet on the ground, the temperature of the air, or any sounds you can hear. You can also try the 5-4-3-2-1 technique, where you identify five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste.

Focus on Your Breath

Deep, measured breathing can help you regain composure during a panic attack. Try the 4-7-8 breathing method, where you inhale for 4 seconds, hold your breath for 7 seconds, and exhale for 8 seconds. This can help reset your nervous system.

Progressive Muscle Relaxation

This technique involves tensing and relaxing your muscles, starting from your toes and working your way up to your head. This can help to distract your mind while relaxing your body, easing the panic attack.

Visualisation

Imagine a serene scene, such as a beach, a forest, or a mountain. Picturing calming scenes in vivid detail can distract your mind and help you feel calmer.

Walking Meditation

If you are able to, go for a short walk in a familiar place. While walking, try to quiet your thoughts and feelings of panic by focusing on the steps you take. Notice how your body moves, and try to make your steps even and deliberate.

Mantra Meditation

Create your own mantra, such as "I can do hard things". Find a comfortable position and close your eyes. Notice your breathing and acknowledge any areas of tension. Breathe into these areas and repeat your mantra to yourself.

Positive Affirmations

Repeat positive affirmations to yourself, such as "I am safe" or "I am grounded and present". Choose affirmations that resonate with you and provide a sense of reassurance.

Remember, it is important to be kind to yourself during a panic attack. It is okay to have moments of stress and panic, and you will get through it.

Try a walking meditation

Walking meditation is a guided and intentional practice. To begin, find a spot in your home, yard, local park, or sidewalk where you can easily turn around when needed.

As you start to walk, notice your feet as they move across the ground. How do they feel? Is there tension? Sense each step fully. Then begin to notice the rest of your body. Again, scan for any tension. If any tension arises, acknowledge it and try to release the muscle by tensing and then releasing, or by simply allowing it to soften.

Then, turn your attention to your surroundings. What do you see? What colours are present? Is there something that catches your eye? Describe it to yourself. What do you smell? What memories do these smells evoke? What do you hear? Again, describe it and notice any memories or thoughts that arise. Once you've completed this, turn around and begin the process again. Repeat as needed.

Walking meditation can be a great way to unwind from a panic attack. You can also try a guided meditation, which some people find extra supportive when starting their meditation practice.

Repeat positive affirmations

Repeating positive affirmations to yourself is a powerful way to manage panic attacks. Positive affirmations are phrases that you repeat to counter anxious or negative thoughts. They are positive statements that promote change in your life and ease your distress.

• "I am grounded and safe."
• "This is just my anxiety talking—I know I'll be OK soon."
• "I am safe."
• "I am in control of my body and mind."
• "I can manage this panic attack."
• "I can move past this moment."
• "I am in charge."
• "As I breathe, I am calm and relaxed."
• "My body is my ally."

When choosing a positive affirmation, it is important to select a phrase that resonates with you and provides a sense of reassurance. You can also create your own positive affirmations by choosing words that feel believable and natural to you.

Repeating positive affirmations can help to disrupt the stream of negative thoughts and lessen your anxiety. They can be used in conjunction with other mindfulness techniques, such as deep breathing and grounding exercises, to help manage panic attacks effectively.

Visualise a safe space

Visualising a safe space is a powerful meditation technique to help you manage panic attacks. It involves imagining a place where you feel safe and comfortable, and fully engaging your senses to immerse yourself in this space.

To begin, find a quiet, comfortable place where you can be alone. You can lie down or sit, whichever feels best for you. Close your eyes if that feels comfortable, or keep them open if you prefer. Take a few deep breaths, relaxing your body and focusing on your breath.

Now, imagine a place where you feel safe. This could be anywhere, such as the beach, your room, or even the womb. The key is to choose a place that makes you feel secure and at peace. Picture this place in your mind, noticing as many details as possible—the colours, the smells, and any other sensations. The more vivid and detailed your imagination, the better.

As you breathe, engage your senses to notice what is happening in your safe space. Is it day or night? What time of year is it? Can you hear the sound of waves crashing to the shore or music playing in the background? Can you smell freshly cut grass or salty sea air? Try to imagine the texture of things you can touch. Is the floor carpeted or hardwood? How does the air feel on your skin?

Continue to breathe deeply, allowing yourself to feel safe and relaxed in this space. Add in any comforting elements you desire. This space is yours, and you are safe here.

Remember, it might take some time to develop a clear picture of your safe space. Be patient with yourself and don't worry if you can't visualise everything right away. The important thing is to take your time and focus on creating a sense of safety and calm.

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