Episode 09: Meditation for Anxiety Crisis & Panic Attack

Hello sunshines,

And welcome to episode 9 of the Yogi C Podcast,

Today I have decided to keep sharing some tools for you to take advantage of and here is a focus on anxiety crisis.

I think we all have some anxiety towards some situations and sometimes that anxiety can increase so much that it feels like a panic attack.

I have lived such episodes and I know how hard it can be to calm yourself down and get out of the spiral.

Yoga has given me the tools today to handle this kind of situation, with breath-work and meditation I can get myself out of crises and start taking a step back to the situation. This is seriously one of the things that made me fall in love with yoga. As a highly sensitive and big anxious person, I was feeling uncomfortable in a lot of situations like just getting out of my house for grocery shopping or taking the subway sometimes could really trigger me. 

This meditation that I will share with you today is for all the time you will feel taken over by a big sweat or feeling your breath shorten. You can save this episode and go back to anytime your need. 

So let’s get into it.

If you can get into a comfortable seat or lay down on your back. 

If you have to stay standing you can do it too.

Here close your eyes and bring your awareness onto your breath.

Slowly inhale deeply throw your nose, hold the breathe in and slowly exhale through your mouth – opening your mouth just a bit making a small “O” like if your had a straw in between your lips.

This breath will help calm your nervous system so go for it for a few round.

Inhale deeply through your nose, hold it in and exhale slowly throw your mouth.

Inhale in, hold and exhale slowly throw your mouth.

Inhale deeply, hold it in, exhale slowly throw your mouth.

Inhale deeply, hold it in and exhale slowly.

Keep going on your own rhythm for a few more breath.

After a few rounds, come back to your normal breath and watch it, do not take control over it. Observe the energy coming into your body on your inhale and as your exhale just feel all the stress and tension going out of your body.

Now bring your attention to your senses. 

Identify each of them in the present moment and focus on each of them for a few breath.

– What you hear

– What you smell

– What you touch

– What you taste

Finally behind your eyelid bring your gaze to the space in between your brows and focus on this space for your sight. 

Now bring back your attention to your breath and how you belly rises on the inhale and how it decreases on the exhale. 

Keep going for a few breath.

Tell yourself :

“I am safe, I am grounded, I am ok” and repeat those words to yourself.

“I am safe, I am grounded, I am ok”

“I am safe, I am grounded, I am ok”

Remember that, you have strength within you, you have confidence and courage within you. That all you are feeling right now is temporary, this shall pass & you’ll be better.

Forgive yourself for feeling overwhelmed & accept it. 

It is ok to have some hard times, everybody goes through those moments at some point. 

Be kind to yourself, give yourself the pep talk you would give your best friend here if they were in your situation.

Bring back your attention to your body and do a body scan, starting with your feet how do they feel ? 

hot, cold, tingly ? 

Now bring your focus on your legs, on your pelvis, on your belly, on your chest, on your hands, on your arms, on your back on your neck and on your head.

If you are laying down or sitting, relax each part of your body to the ground or to your chair. 

Relaxing your feet, your legs, your hands, your arms, your back and your head. 

Let’s get back to our breath here and keep on winding down and shift your focus.

Inhale for 6, 5, 4 ,3 ,2 ,1

Hold for 2, 1 

Exhale for 8, 7, 6, 5, 4, 3, 2 ,1

Do another two round of this breath.

Inhale for 6, 5, 4 ,3 ,2 ,1

Hold for 2, 1 

Exhale for 8, 7, 6, 5, 4, 3, 2 ,1

Inhale for 6, 5, 4 ,3 ,2 ,1

Hold for 2, 1 

Exhale for 8, 7, 6, 5, 4, 3, 2 ,1

And get back to your normal rhythm of breath. 

Observing it for a few cycle.

Take a cleansing breathe here to anchor in this feeling of relaxation inhaling deeply, open your mouth and sigh it out.

And when you feel ready, slowly open your eyes to a soft gaze and take in the space around you.

I hope this meditation was helpful to you, it should have allowed you to get out of your head for a bit and get grounded which is what is really needed in those situation. Getting back into the body.

The next step to reduce panic attacks effects in the future or what triggered it is to try to reflect on what caused it, why did it overwhelmed you so much etc..

Don’t hesitate to share with me if you used this meditation and how it made you feel, 

I am doing this podcast for you guys and knowing you enjoy my content will only motivates me to give you more so please give me any feedbacks you can,

I am sending you all my strength, good vibe and kindness for those moment you are going through, remember you are not alone here,

Talk to you next week, take care x