- Hello everyone,
welcome to Yoga With Adriene.

I'm Adriene and
this is sweet Benji

and today we have a
practice for panic attacks.

So this is a sweet little

something you can do
when you feel anxiety,

whether you feel 
something coming on

or you're recovering 
from a panic attack.

I have your back.

Hop into something comfy 
and let's get started.

(upbeat music)

Alright, so we're gonna
start together standing.

Wherever you are,
I just want you to know

I'm super honored and proud

that you pressed
play on this video.

Just stand with your feet

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

And then you're just
gonna clasp your hands,

excuse me,
in front of you

and just take your gaze down

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

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

to help aid in this

connection in this video.

We have 10 minutes together.

We can get through the
next 10 minutes together

I feel safely and lovingly.

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

Start to feel your
feet on the ground,

whatever that means to you.

If you are finding
it hard to be still,

I totally understand.

You might 
find a soft, easy sway,

but I encourage 
you to keep your feet

on the ground when you sway.

So you're just essentially

moving your center a
little bit back and forth.

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

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

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

a little stabilization.

We're gonna
start off really easy.

You can look
down past your nose,

or again,
you can look at me and Benji.

And just take a nice,
easy breath in.

Nothing crazy,
nothing too fancy.

Just inhale in and blow
it out through the mouth.

That's it, just inhale in.

And blow it out
slowly through the mouth.

And inhale in nice and slow.

And exhale, blow it
out through the mouth.

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

or we're gonna slowly
transition to bringing

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

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

So gaze down, head down.

And you can 
keep the sway if you like

or we can find stillness.

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

Just keep it nice and slow.

Inhale in through the nose.

And out through the mouth.

In through the nose.

And out through the mouth.

And this last one,

see if you can relax
your shoulders a little bit.

Just try.
Inhale in through the nose.

And out through the mouth.

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

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

You don't have to
do anything specific,

just see if you
can seal the lips.

If you ever find 
that you need to

bring back that
exhale through the lips, do it.

Just be really slow about it.

Alright, we're gonna 
turn the toes out here

and we're gonna
slide the hands now

down to the 
tops of the thighs.

Take a deep breath in.

And as you breathe
out through the nose,

we're just gonna come
into this little squat.

So the shoulders
can come up by the ears.

And then same thing as before.

You can sway a
little bit back and forth,

keeping all of 
your foot on the ground

or you can
just find stillness.

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

Breathe in
through the nose slowly.

And out through the nose.

Breathe in
through the nose slowly.

That's it,
and exhale, slowly release.

You can straighten the legs.

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

almost as if you were
giving yourself a hug.

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

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

Breathe in.

And breathe out.

So it's a pattern of
three breaths each time

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

You don't have
to bend them a lot.

Breathe in.

Breathe out.

Breathe in.

It's okay.
Breathe out.

Great, then we're gonna release.

If it feels comfortable for you,

you're gonna interlace the
fingertips behind the back.

Don't make it super active,

just take a little
open chest moment here.

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

this time
left arm over the right.

Give yourself a hug.

Breathe in.

Breathe out.

Breathe in.

Breathe out.

Soft knees, breathe in slowly.

And as you breathe out,

just feel the warmth
of your own embrace here.

And then release.

Bring the feet underneath
you or just find a nice,

safe, stable footing,
whatever feels good to you.

And you're gonna 
take your right thumb

to the center 
of your left palm

and you're just 
gonna give it a little press

and you can just 
kind of move around and

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

Breathe easy.

Take it to the other palm.

And if you're having weird

sensation in your hands
and your fingers to the point

where this is not
doing you any favors,

you can just skip it.

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

Okay?

Bring your awareness
now back to your feet.

Feel your feet on the ground.

Nice, and we'll
release the hands.

We're gonna inhale in.

Move really slow here.

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

You can let it hang here.

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

My head hangs kind of
low when I have anxiety.

I notice it a lot
more when I have anxiety.

So just let your head hang,
chin to chest.

And soft bend in the knees here.

Not locking them out.

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

and we're gonna
slowly roll down.

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

Take your time here. 
Just trust.

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

just feel your
hands on the ground.

Feel your knees on the ground.

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

just imagine it
rising up to meet you,

to support you.

Alright, and then
your choice, okay?

Depending on how you feel,

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

or if that's much too much,

you're gonna come here
to a kneeling position.

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

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

I'm just honored to be
practicing alongside you,

so if you end up doing

something a little a
little bit different than me,

it's all good.

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

or we're in a Child's Pose.

In Child's Pose,
you might pillow your head

with the stacking of your hands.

And wherever you are,

see if you can 
make your inhale long

and your exhale longer.

Just see what happens.

And then start to
notice any sounds,

anything you're able

to hear in this moment.

Acknowledge it.

And see if you
can notice any smells.

Do you sense any smells at all?

And then start to 
move your tongue around

slowly in your mouth.

Any taste you can sense?
(chuckles)

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

And we're all
gonna come to a seat,

either kneeling or can
shift to cross-legged here.

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

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

And you're just gonna
draw a circle with

your nose slowly around.

So don't do a big neck roll,

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

And then notice what do
you see in this circle.

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

eggshell, ball, green, bush,

white trim,

yoga mat, black pants,

that sort of thing.

And then take it in
the other direction.

Just reverse it really slow.

Alright, and then bring
your head back to center.

Just gonna take your hands and

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

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

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

Take whatever breath you need.

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

you to be able to slow it down

in a way that's good for you.

But if you're having
trouble slowing it down,

I will guide
through a little box breath.

So you can take it or leave it.

We're going to inhale
for four, three,

two,

one.
And then we're going to pause

just for a second

and exhale for four,

three,

two,

one.

Pause just for a moment today.

Then inhale for four,

three,

two,

one.
Pause.

Exhale for four,

three,

two,

one.
Now we're in a rhythm.

Inhale for four,

three,

two,

one.
Pause.

Exhale, four,

three,

two,

one. Last round,
inhale, four,

three,

two,

one.

Exhale, four,

three,

two,

one.

Release your
hands to your kneecaps.

Inhale in fully
through the nose.

Exhale out through the mouth.

Take a second here to
just notice how you feel.

If you need to sigh,

maybe let out a little sound,

a little vibration.

That's really helpful,

stimulating the vagus nerve.

You can just let
a little sigh out.

It's always nice for me.

Maybe you take 
your index finger

and thumb
just below the ear here.

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

And just give yourself a little

stimulation here or
maybe on the temples.

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

and a long breath out.

Repeat this
video if you need to.

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

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

I love you.

You are not alone.

Take good care.

(upbeat music)