When we’re anxious or in distress or starting to have a panic attack, it can be hard to sit still and breathe. Here’s a breathing exercise that helps slow our breathing down while incorporating walking in with our breaths. We begin walking at a slow-ish but comfortable pace, and then tie our breathing in with our footsteps. So we breathe in for three or four steps (or maybe more, or maybe just two steps, depending on how quickly we’re walking), and then breathe out for the same number of steps.
This breathing exercise can be very relaxing, and help ensure we’re not breathing too quickly. And paying attention to our footsteps reconnects us with the present moment, and helps get us out of our heads, which reduces anxiety. Paying attention to our footsteps can also shift our focus away from any distressing physical sensations that are feeding in to our panic. And it helps disengage the catastrophic thoughts we’re having about these sensations that can bring on a panic attack.
Guided Walking and Breathing Meditation Instructions
Extended Guided Walking and Breathing Meditation
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