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- Hello everyone,
welcome to Yoga With Adriene.

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I'm Adriene and
this is sweet Benji

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and today we have a
practice for panic attacks.

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So this is a sweet little

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something you can do
when you feel anxiety,

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whether you feel 
something coming on

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or you're recovering 
from a panic attack.

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I have your back.

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Hop into something comfy 
and let's get started.

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(upbeat music)

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Alright, so we're gonna
start together standing.

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Wherever you are,
I just want you to know

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I'm super honored and proud

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that you pressed
play on this video.

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Just stand with your feet

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a little bit hip width apart
so you have some steady ground.

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And then you're just
gonna clasp your hands,

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excuse me,
in front of you

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and just take your gaze down

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or if it's helpful to 
keep looking at me,

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you can do that as well and
I'm really glad Benji's here

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to help aid in this

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connection in this video.

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We have 10 minutes together.

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We can get through the
next 10 minutes together

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I feel safely and lovingly.

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Just want you to know
that you're not alone.

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Start to feel your
feet on the ground,

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whatever that means to you.

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If you are finding
it hard to be still,

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I totally understand.

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You might 
find a soft, easy sway,

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but I encourage 
you to keep your feet

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on the ground when you sway.

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So you're just essentially

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moving your center a
little bit back and forth.

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And again, I just wanna
remind you, you're not alone.

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You have some options here,
but for the next 10 minutes,

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we're gonna want you
to find a little safety,

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a little stabilization.

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We're gonna
start off really easy.

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You can look
down past your nose,

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or again,
you can look at me and Benji.

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And just take a nice,
easy breath in.

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Nothing crazy,
nothing too fancy.

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Just inhale in and blow
it out through the mouth.

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That's it, just inhale in.

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And blow it out
slowly through the mouth.

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And inhale in nice and slow.

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And exhale, blow it
out through the mouth.

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Alright, now you can keep your
hands in front of you like so,

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or we're gonna slowly
transition to bringing

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the hands on the waist.
You can be slow about it,

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and for this one you can take
your gaze down or look at me.

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So gaze down, head down.

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And you can 
keep the sway if you like

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or we can find stillness.

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And again, no crazy breath
ratio to memorize here or do.

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Just keep it nice and slow.

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Inhale in through the nose.

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And out through the mouth.

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In through the nose.

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And out through the mouth.

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And this last one,

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see if you can relax
your shoulders a little bit.

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Just try.
Inhale in through the nose.

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And out through the mouth.

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Now for the next beat,
we're gonna breathe in and

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out through the nose
if we can, nice and slow.

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You don't have to
do anything specific,

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just see if you
can seal the lips.

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If you ever find 
that you need to

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bring back that
exhale through the lips, do it.

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Just be really slow about it.

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Alright, we're gonna 
turn the toes out here

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and we're gonna
slide the hands now

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down to the 
tops of the thighs.

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Take a deep breath in.

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And as you breathe
out through the nose,

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we're just gonna come
into this little squat.

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So the shoulders
can come up by the ears.

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And then same thing as before.

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You can sway a
little bit back and forth,

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keeping all of 
your foot on the ground

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or you can
just find stillness.

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Breathe in through the nose,
and out through the nose.

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Breathe in
through the nose slowly.

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And out through the nose.

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Breathe in
through the nose slowly.

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That's it,
and exhale, slowly release.

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You can straighten the legs.

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Now we're gonna take the
right arm over the left here,

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almost as if you were
giving yourself a hug.

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And you can bring the toes to
point forward again if you like.

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And you're just gonna
find a soft bend in the knees.

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Breathe in.

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And breathe out.

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So it's a pattern of
three breaths each time

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and I just mean don't
lock your knees here.

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You don't have
to bend them a lot.

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Breathe in.

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Breathe out.

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Breathe in.

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It's okay.
Breathe out.

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Great, then we're gonna release.

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If it feels comfortable for you,

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you're gonna interlace the
fingertips behind the back.

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Don't make it super active,

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just take a little
open chest moment here.

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That's it. And then let's
come back into safety,

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this time
left arm over the right.

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Give yourself a hug.

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Breathe in.

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Breathe out.

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Breathe in.

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Breathe out.

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Soft knees, breathe in slowly.

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And as you breathe out,

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just feel the warmth
of your own embrace here.

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And then release.

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Bring the feet underneath
you or just find a nice,

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safe, stable footing,
whatever feels good to you.

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And you're gonna 
take your right thumb

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to the center 
of your left palm

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and you're just 
gonna give it a little press

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and you can just 
kind of move around and

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press into different areas of
your palm if that feels good.

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Breathe easy.

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Take it to the other palm.

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And if you're having weird

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sensation in your hands
and your fingers to the point

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where this is not
doing you any favors,

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you can just skip it.

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Just want everyone to feel seen
here and everyone to feel loved.

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Okay?

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Bring your awareness
now back to your feet.

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Feel your feet on the ground.

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Nice, and we'll
release the hands.

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We're gonna inhale in.

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Move really slow here.

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Nice and easy, we're gonna 
drop the chin to the chest.

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You can let it hang here.

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You're like,
"It's already there." (chuckles)

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My head hangs kind of
low when I have anxiety.

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I notice it a lot
more when I have anxiety.

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So just let your head hang,
chin to chest.

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And soft bend in the knees here.

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Not locking them out.

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And then we're just gonna allow
the fingertips to get heavy

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and we're gonna
slowly roll down.

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Breathe nice and slow and you're
gonna come on to all fours.

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Take your time here. 
Just trust.

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Don't think about what this
looks like or what this means,

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just feel your
hands on the ground.

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Feel your knees on the ground.

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And whatever part of your body
that's touching the earth here,

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just imagine it
rising up to meet you,

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to support you.

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Alright, and then
your choice, okay?

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Depending on how you feel,

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you're gonna send
it back Child's Pose,

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or if that's much too much,

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you're gonna come here
to a kneeling position.

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And if the kneeling
part's not good for your knees,

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you can just side saddle it
or come to a comfortable seat.

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I'm just honored to be
practicing alongside you,

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so if you end up doing

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something a little a
little bit different than me,

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it's all good.

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So we're here,
or in a cross-legged seat,

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or we're in a Child's Pose.

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In Child's Pose,
you might pillow your head

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with the stacking of your hands.

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And wherever you are,

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see if you can 
make your inhale long

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and your exhale longer.

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Just see what happens.

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And then start to
notice any sounds,

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anything you're able

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to hear in this moment.

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Acknowledge it.

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And see if you
can notice any smells.

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Do you sense any smells at all?

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And then start to 
move your tongue around

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slowly in your mouth.

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Any taste you can sense?
(chuckles)

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If you're in the Child's Pose,
go ahead and press up.

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And we're all
gonna come to a seat,

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either kneeling or can
shift to cross-legged here.

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And the palms are gonna go
down on the tops of the thighs.

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Then we're gonna open
the eyes if they're closed.

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And you're just gonna
draw a circle with

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your nose slowly around.

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So don't do a big neck roll,

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but just take a small circle and
allow your gaze to follow it.

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And then notice what do
you see in this circle.

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So I'd be like Mexican blanket,
wooden floor, light,

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eggshell, ball, green, bush,

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white trim,

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yoga mat, black pants,

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that sort of thing.

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And then take it in
the other direction.

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Just reverse it really slow.

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Alright, and then bring
your head back to center.

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Just gonna take your hands and

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bring them to your chest
but with the palms face down.

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You can stay kneeling or
come to a cross-legged seat,

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but we're bringing the
palms now to the chest.

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Take whatever breath you need.

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I'm hesitant to guide you too
much in a breath because I want

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you to be able to slow it down

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in a way that's good for you.

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But if you're having
trouble slowing it down,

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I will guide
through a little box breath.

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So you can take it or leave it.

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We're going to inhale
for four, three,

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two,

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one.
And then we're going to pause

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just for a second

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and exhale for four,

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three,

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two,

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one.

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Pause just for a moment today.

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Then inhale for four,

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three,

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two,

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one.
Pause.

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Exhale for four,

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three,

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two,

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one.
Now we're in a rhythm.

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Inhale for four,

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three,

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two,

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one.
Pause.

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Exhale, four,

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three,

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two,

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one. Last round,
inhale, four,

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three,

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two,

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one.

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Exhale, four,

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three,

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two,

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one.

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Release your
hands to your kneecaps.

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Inhale in fully
through the nose.

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Exhale out through the mouth.

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Take a second here to
just notice how you feel.

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If you need to sigh,

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maybe let out a little sound,

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a little vibration.

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That's really helpful,

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stimulating the vagus nerve.

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You can just let
a little sigh out.

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It's always nice for me.

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Maybe you take 
your index finger

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and thumb
just below the ear here.

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Not index finger and thumb,
index finger and middle finger.

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And just give yourself a little

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stimulation here or
maybe on the temples.

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I'm going to wrap this up 
with a final breath in

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and a long breath out.

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Repeat this
video if you need to.

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You can also try the meditation
for anxiety and just know that

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I'm always here for
you if you need me.

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I love you.

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You are not alone.

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Take good care.

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(upbeat music)