Calming Yourself

When panic sets in, we are pulled in multiple directions and our minds start to scatter.

1. Find a quiet place (and if you have children running around the house, please go sit in the car for a few minutes to do this exercise)

2. Take a deep breath in and be aware of the air going through your nostril all the way into your lungs. Hold, and slowly breathe out. Keep breathing in and out slowly allowing yourself to let go of your tensions. (Do this for about 2-3 minutes)

3. Allow yourself to visualize a calming place you have visited or a situation that calms you down (like hugs from your loved ones). While breathing deeply, and imagining this situation, let go of your tensions in your body.  

* Remember that when panic sets in and you hyperventilate, you have a tendency to try to breathe in more air. However, what you need to do is to slow down your breathing and let yourself breathe out all the air fully. There is a breathing technique called 478 (you can find YouTube videos on this). Breathe in for the count of 4, hold for the count of 7 and breathe out for the count of 8). It is suggested that you do this exercise 3-4 times at any one stretch of time.