Tag Archives: relaxation

Panic Attack Meditation Techniques

There are some simple self help tips you can do yourself to combat anxious situations and panic attacks.  Using relaxation and meditation techniques may help you remain calm and control the situation around you so you do not enter into a severe attack. 

meditation techniques

Before you begin:

Identify Your Symptoms

Panic attack self help first starts with identifying your symptoms.  Another term used for identifying your symptoms is ‘triggers’.  These triggers are what make your anxiety level rise and what makes you go into an attack.  It can help to write down the times you have experienced an attack and what happened immediately before it to find out the reason that lead you to that point.

Panic Attack Self Help

Negative thoughts and negative self talk can be worrisome and anxiety provoking.  If you are the type of person that puts yourself down a lot or doesn’t give yourself the benefit of the doubt, you may be causing yourself anxiety.  The worry and depression you may feel feeds on itself and the next thing you know you have built up a situation where you can’t do anything right and you are useless. 

talk to yourselfInstead of beating yourself up, try to talk yourself up.  Tell yourself that things are going well and point out to yourself all of the positives that you have accomplished.  Continue to tell yourself that you are good person and that people love you.  This will make a world of a difference in the way you feel and what you are able to do during the day.

Setup Routines
Get into a routine may seem stressful, but once daily routines are established everything in your home will run much smoother. Stress builds in chaotic environments, so setting guidelines and daily routines for everyone in the family will help reduce stress. When you’re less stressed at home, it’s easier to deal with the stress of the outside world because you know you can escape the world’s chaos when you get home.

Meditation Techniques

Breathe for Relaxation

breathing correctly for panic attackBreathing is the best relaxation technique you can use to calm your mind and body.  When you breathe in through your nose and out through your mouth you are letting your body take in the clean oxygen it needs.  It also keeps you breathing rhythmically.  When you become anxious, you may not notice but your breathing will speed up and you will start to take short breathes.  This will make you feel worse and aid in making you feel more anxious.  By slowing your breathing and concentrating on it, you will be able to take a break from the anxiety provoking situation and keep your body in control.

Countdown from 100

Counting down from 100 is another useful self help relaxation technique.  The idea of this is similar to the breathing technique.  By counting down, you will be able to focus on something other than what is causing you fear or worry.


close your eyesClosing your eyes and picturing yourself in a faraway place that is peaceful and relaxing can significantly reduce your anxiety, fear and worry that may lead you to an attack.

Yoga for Relaxation –
yoga for relaxation


Yoga which has been practiced in India for over 5,000 years combines meditation and physical exercise to achieve improved health and sense of well-being. It involves repeating movements that can help improve strength and flexibility as well as promote mental and physical health and greater self-understanding. The movements are very graceful and have spiritual significance. Paying careful attention to breathing is also part of practicing yoga


Not all of these meditation techniques may work for you.  The key is to find out which ones work for you and use them when you need them.  Which ever method you try, do not expect results immediately, but with continued use these techniques can be effective and can significantly reduce you having a panic attack.


Panic Attacks and Anxiety can also be cured with the help of Bach Flower Remedies. These Remedies work on the emotional level, removing emotional imbalances such as depression and anxiety.  They are 100% safe with no side effects.


View this video showing you some simple yoga positions that everyone can use to cure their anxiety and panic attacks. Check the positions as they show the quickest and most effective solutions out there.