When You Are in a Panic – Diaphragmatic (deep breathing) technique delivers more oxygen to the body, soothing the nervous system. The diaphragms rhythmic movement also massages your organs.
a. Lie on your front with your head to one side. Rest your arms either side of your head, placing your hands on the floor close to your crown.
b. Take a few moments to settle and get comfortable. Relax and soften your facial muscles, let your eyes close and become aware of your breath. Let your whole body melt into the floor as you exhale.
c. As you inhale fully notice how your belly softly presses int the ground then as you exhale, how it gently retracts again.
d. As you breathe slowly and naturally, move your attention to your ribcage and notice how the side ribs move, widening as you inhale and drawing back as you exhale. Just notice this movement and allow it to be easy without changing it.
e. Widen your attention to focus on your lower back. Feel how it expands and opens as you breathe in and softens and releases down as you breathe out.
f. Turn your head to the other side to even out the stretch and breathe with the same deep awareness for a few more minutes.
g. Come onto all fours, softly spreading your hands open and feeling your back wide and long. Keep your hands under your shoulders and your knees under your hips. Gently bring your feet together and as you breathe out draw your hips back to your heels, then ease your butt back until it touches your feet to create a gentle stretch through your spine. (Child pose in yoga).
h. Release your ribs down onto your thighs and lower your chest and shoulders to bring your arms and forehead to relax on the floor. Rest here completely surrendering your body to gravity.
After that you should be feeling a lot calmer