I'm having terrible panic

[electric_blue68]

11. So sorry.

Try the slow, deep breathing.
Two versions

4-7-8: breathe through the nose if possible in for 4 secs, hold for 7, breathe out for 8.

4-4-4-4:
4 secs in, 4 secs hold, 4 secs out, 4 secs hold// begin again.

If you can also do this while "belly breathing" your chest is relatively moving a little while your belly is expanding w the breathing in/out.

Just thinking putting your hands gently on your belly and feel it rise and fall is kind of centering.

Lots of times it is helpful.
______________________

The most relaxing music for you. Preferably with ear buds to have it "close to your brain/mind" so to speak. Push away the panicky thoughts.


Good luck.