WEBVTT 00:00:00.000 --> 00:00:02.610 - Hello everyone, welcome to Yoga With Adriene. 00:00:02.610 --> 00:00:05.320 I'm Adriene and this is sweet Benji 00:00:05.320 --> 00:00:08.290 and today we have a practice for panic attacks. 00:00:08.290 --> 00:00:09.840 So this is a sweet little 00:00:09.840 --> 00:00:12.390 something you can do when you feel anxiety, 00:00:12.390 --> 00:00:14.210 whether you feel something coming on 00:00:14.210 --> 00:00:17.340 or you're recovering from a panic attack. 00:00:17.340 --> 00:00:18.060 I have your back. 00:00:18.060 --> 00:00:20.913 Hop into something comfy and let's get started. 00:00:20.913 --> 00:00:25.954 (upbeat music) 00:00:33.540 --> 00:00:36.390 Alright, so we're gonna start together standing. 00:00:36.390 --> 00:00:37.820 Wherever you are, I just want you to know 00:00:37.820 --> 00:00:40.260 I'm super honored and proud 00:00:40.260 --> 00:00:42.550 that you pressed play on this video. 00:00:42.550 --> 00:00:44.780 Just stand with your feet 00:00:44.780 --> 00:00:48.750 a little bit hip width apart so you have some steady ground. 00:00:48.750 --> 00:00:51.420 And then you're just gonna clasp your hands, 00:00:51.420 --> 00:00:54.684 excuse me, in front of you 00:00:54.684 --> 00:00:58.230 and just take your gaze down 00:00:58.230 --> 00:01:00.360 or if it's helpful to keep looking at me, 00:01:00.360 --> 00:01:04.572 you can do that as well and I'm really glad Benji's here 00:01:04.572 --> 00:01:08.720 to help aid in this 00:01:08.720 --> 00:01:10.774 connection in this video. 00:01:10.774 --> 00:01:12.230 We have 10 minutes together. 00:01:12.230 --> 00:01:14.520 We can get through the next 10 minutes together 00:01:14.520 --> 00:01:18.680 I feel safely and lovingly. 00:01:18.680 --> 00:01:21.660 Just want you to know that you're not alone. 00:01:21.660 --> 00:01:24.300 Start to feel your feet on the ground, 00:01:24.300 --> 00:01:25.960 whatever that means to you. 00:01:25.960 --> 00:01:28.440 If you are finding it hard to be still, 00:01:28.440 --> 00:01:30.420 I totally understand. 00:01:30.420 --> 00:01:33.080 You might find a soft, easy sway, 00:01:33.080 --> 00:01:34.640 but I encourage you to keep your feet 00:01:34.640 --> 00:01:36.120 on the ground when you sway. 00:01:36.120 --> 00:01:37.500 So you're just essentially 00:01:37.500 --> 00:01:40.359 moving your center a little bit back and forth. 00:01:42.780 --> 00:01:45.760 And again, I just wanna remind you, you're not alone. 00:01:45.760 --> 00:01:48.300 You have some options here, but for the next 10 minutes, 00:01:48.300 --> 00:01:51.540 we're gonna want you to find a little safety, 00:01:51.540 --> 00:01:56.054 a little stabilization. 00:01:57.660 --> 00:02:00.600 We're gonna start off really easy. 00:02:00.600 --> 00:02:02.460 You can look down past your nose, 00:02:02.460 --> 00:02:05.365 or again, you can look at me and Benji. 00:02:11.040 --> 00:02:13.020 And just take a nice, easy breath in. 00:02:13.020 --> 00:02:15.420 Nothing crazy, nothing too fancy. 00:02:15.420 --> 00:02:19.530 Just inhale in and blow it out through the mouth. 00:02:22.200 --> 00:02:24.680 That's it, just inhale in. 00:02:25.675 --> 00:02:28.345 And blow it out slowly through the mouth. 00:02:30.780 --> 00:02:33.461 And inhale in nice and slow. 00:02:35.400 --> 00:02:39.023 And exhale, blow it out through the mouth. 00:02:40.380 --> 00:02:44.460 Alright, now you can keep your hands in front of you like so, 00:02:44.460 --> 00:02:47.460 or we're gonna slowly transition to bringing 00:02:47.460 --> 00:02:49.800 the hands on the waist. You can be slow about it, 00:02:49.800 --> 00:02:55.020 and for this one you can take your gaze down or look at me. 00:02:55.020 --> 00:02:57.720 So gaze down, head down. 00:02:57.720 --> 00:03:00.471 And you can keep the sway if you like 00:03:00.471 --> 00:03:03.780 or we can find stillness. 00:03:03.780 --> 00:03:08.840 And again, no crazy breath ratio to memorize here or do. 00:03:08.840 --> 00:03:10.500 Just keep it nice and slow. 00:03:10.500 --> 00:03:12.396 Inhale in through the nose. 00:03:13.860 --> 00:03:16.238 And out through the mouth. 00:03:18.780 --> 00:03:20.860 In through the nose. 00:03:22.920 --> 00:03:25.280 And out through the mouth. 00:03:26.243 --> 00:03:27.300 And this last one, 00:03:27.300 --> 00:03:29.460 see if you can relax your shoulders a little bit. 00:03:29.460 --> 00:03:32.477 Just try. Inhale in through the nose. 00:03:34.080 --> 00:03:36.402 And out through the mouth. 00:03:39.191 --> 00:03:41.690 Now for the next beat, we're gonna breathe in and 00:03:41.690 --> 00:03:45.240 out through the nose if we can, nice and slow. 00:03:45.240 --> 00:03:47.400 You don't have to do anything specific, 00:03:47.400 --> 00:03:49.020 just see if you can seal the lips. 00:03:49.020 --> 00:03:50.660 If you ever find that you need to 00:03:50.660 --> 00:03:53.940 bring back that exhale through the lips, do it. 00:03:53.940 --> 00:03:55.980 Just be really slow about it. 00:03:55.980 --> 00:03:59.890 Alright, we're gonna turn the toes out here 00:03:59.890 --> 00:04:01.400 and we're gonna slide the hands now 00:04:01.400 --> 00:04:03.900 down to the tops of the thighs. 00:04:03.900 --> 00:04:06.000 Take a deep breath in. 00:04:06.000 --> 00:04:08.160 And as you breathe out through the nose, 00:04:08.160 --> 00:04:12.240 we're just gonna come into this little squat. 00:04:12.240 --> 00:04:15.420 So the shoulders can come up by the ears. 00:04:15.420 --> 00:04:17.310 And then same thing as before. 00:04:17.310 --> 00:04:19.440 You can sway a little bit back and forth, 00:04:19.440 --> 00:04:22.000 keeping all of your foot on the ground 00:04:22.000 --> 00:04:25.260 or you can just find stillness. 00:04:25.260 --> 00:04:30.015 Breathe in through the nose, and out through the nose. 00:04:31.890 --> 00:04:34.634 Breathe in through the nose slowly. 00:04:36.540 --> 00:04:38.814 And out through the nose. 00:04:41.460 --> 00:04:44.433 Breathe in through the nose slowly. 00:04:45.840 --> 00:04:49.910 That's it, and exhale, slowly release. 00:04:49.910 --> 00:04:52.180 You can straighten the legs. 00:04:52.180 --> 00:04:55.760 Now we're gonna take the right arm over the left here, 00:04:55.760 --> 00:04:58.940 almost as if you were giving yourself a hug. 00:05:00.240 --> 00:05:03.990 And you can bring the toes to point forward again if you like. 00:05:03.990 --> 00:05:06.180 And you're just gonna find a soft bend in the knees. 00:05:06.180 --> 00:05:07.536 Breathe in. 00:05:08.460 --> 00:05:10.517 And breathe out. 00:05:11.580 --> 00:05:13.630 So it's a pattern of three breaths each time 00:05:13.630 --> 00:05:15.760 and I just mean don't lock your knees here. 00:05:15.760 --> 00:05:17.700 You don't have to bend them a lot. 00:05:17.700 --> 00:05:19.088 Breathe in. 00:05:20.220 --> 00:05:21.710 Breathe out. 00:05:22.980 --> 00:05:24.527 Breathe in. 00:05:25.560 --> 00:05:27.900 It's okay. Breathe out. 00:05:27.900 --> 00:05:29.710 Great, then we're gonna release. 00:05:29.710 --> 00:05:32.080 If it feels comfortable for you, 00:05:32.080 --> 00:05:35.460 you're gonna interlace the fingertips behind the back. 00:05:35.460 --> 00:05:37.320 Don't make it super active, 00:05:37.320 --> 00:05:40.740 just take a little open chest moment here. 00:05:42.060 --> 00:05:45.120 That's it. And then let's come back into safety, 00:05:45.120 --> 00:05:47.860 this time left arm over the right. 00:05:47.860 --> 00:05:50.280 Give yourself a hug. 00:05:50.280 --> 00:05:51.880 Breathe in. 00:05:52.860 --> 00:05:54.541 Breathe out. 00:05:56.460 --> 00:05:58.059 Breathe in. 00:05:59.880 --> 00:06:01.701 Breathe out. 00:06:03.300 --> 00:06:06.926 Soft knees, breathe in slowly. 00:06:08.640 --> 00:06:09.780 And as you breathe out, 00:06:09.780 --> 00:06:13.586 just feel the warmth of your own embrace here. 00:06:16.200 --> 00:06:18.346 And then release. 00:06:19.500 --> 00:06:22.170 Bring the feet underneath you or just find a nice, 00:06:22.170 --> 00:06:26.340 safe, stable footing, whatever feels good to you. 00:06:26.340 --> 00:06:28.640 And you're gonna take your right thumb 00:06:28.640 --> 00:06:30.850 to the center of your left palm 00:06:30.850 --> 00:06:32.510 and you're just gonna give it a little press 00:06:32.510 --> 00:06:34.260 and you can just kind of move around and 00:06:34.260 --> 00:06:38.017 press into different areas of your palm if that feels good. 00:06:39.360 --> 00:06:41.502 Breathe easy. 00:06:45.180 --> 00:06:47.459 Take it to the other palm. 00:06:48.480 --> 00:06:51.300 And if you're having weird 00:06:51.300 --> 00:06:54.120 sensation in your hands and your fingers to the point 00:06:54.120 --> 00:06:56.040 where this is not doing you any favors, 00:06:56.040 --> 00:06:58.056 you can just skip it. 00:07:00.420 --> 00:07:04.800 Just want everyone to feel seen here and everyone to feel loved. 00:07:04.800 --> 00:07:06.000 Okay? 00:07:06.000 --> 00:07:09.130 Bring your awareness now back to your feet. 00:07:09.130 --> 00:07:11.267 Feel your feet on the ground. 00:07:13.500 --> 00:07:16.010 Nice, and we'll release the hands. 00:07:16.010 --> 00:07:18.178 We're gonna inhale in. 00:07:18.178 --> 00:07:20.640 Move really slow here. 00:07:20.640 --> 00:07:23.160 Nice and easy, we're gonna drop the chin to the chest. 00:07:23.160 --> 00:07:24.600 You can let it hang here. 00:07:24.600 --> 00:07:26.700 You're like, "It's already there." (chuckles) 00:07:26.700 --> 00:07:30.050 My head hangs kind of low when I have anxiety. 00:07:30.050 --> 00:07:33.830 I notice it a lot more when I have anxiety. 00:07:33.830 --> 00:07:37.560 So just let your head hang, chin to chest. 00:07:39.396 --> 00:07:42.780 And soft bend in the knees here. 00:07:42.780 --> 00:07:45.240 Not locking them out. 00:07:45.240 --> 00:07:48.060 And then we're just gonna allow the fingertips to get heavy 00:07:48.060 --> 00:07:50.770 and we're gonna slowly roll down. 00:07:52.020 --> 00:07:56.816 Breathe nice and slow and you're gonna come on to all fours. 00:07:59.880 --> 00:08:03.000 Take your time here. Just trust. 00:08:03.000 --> 00:08:06.300 Don't think about what this looks like or what this means, 00:08:06.300 --> 00:08:09.780 just feel your hands on the ground. 00:08:09.780 --> 00:08:12.840 Feel your knees on the ground. 00:08:12.840 --> 00:08:16.230 And whatever part of your body that's touching the earth here, 00:08:16.230 --> 00:08:19.140 just imagine it rising up to meet you, 00:08:19.140 --> 00:08:21.032 to support you. 00:08:23.340 --> 00:08:25.860 Alright, and then your choice, okay? 00:08:25.860 --> 00:08:27.120 Depending on how you feel, 00:08:27.120 --> 00:08:29.280 you're gonna send it back Child's Pose, 00:08:29.280 --> 00:08:31.740 or if that's much too much, 00:08:31.740 --> 00:08:34.080 you're gonna come here to a kneeling position. 00:08:34.080 --> 00:08:38.220 And if the kneeling part's not good for your knees, 00:08:38.220 --> 00:08:42.900 you can just side saddle it or come to a comfortable seat. 00:08:42.900 --> 00:08:45.900 I'm just honored to be practicing alongside you, 00:08:45.900 --> 00:08:46.800 so if you end up doing 00:08:46.800 --> 00:08:49.020 something a little a little bit different than me, 00:08:49.020 --> 00:08:50.520 it's all good. 00:08:50.520 --> 00:08:53.426 So we're here, or in a cross-legged seat, 00:08:53.426 --> 00:08:56.270 or we're in a Child's Pose. 00:08:57.420 --> 00:09:00.600 In Child's Pose, you might pillow your head 00:09:00.600 --> 00:09:03.932 with the stacking of your hands. 00:09:05.940 --> 00:09:08.670 And wherever you are, 00:09:09.960 --> 00:09:13.170 see if you can make your inhale long 00:09:14.617 --> 00:09:16.380 and your exhale longer. 00:09:16.380 --> 00:09:18.933 Just see what happens. 00:09:31.380 --> 00:09:36.600 And then start to notice any sounds, 00:09:36.600 --> 00:09:40.560 anything you're able 00:09:40.560 --> 00:09:43.020 to hear in this moment. 00:09:43.020 --> 00:09:45.556 Acknowledge it. 00:09:54.840 --> 00:09:58.860 And see if you can notice any smells. 00:09:58.860 --> 00:10:04.356 Do you sense any smells at all? 00:10:12.840 --> 00:10:14.860 And then start to move your tongue around 00:10:14.860 --> 00:10:16.994 slowly in your mouth. 00:10:19.260 --> 00:10:23.709 Any taste you can sense? (chuckles) 00:10:26.445 --> 00:10:30.000 If you're in the Child's Pose, go ahead and press up. 00:10:30.000 --> 00:10:31.740 And we're all gonna come to a seat, 00:10:31.740 --> 00:10:35.733 either kneeling or can shift to cross-legged here. 00:10:37.080 --> 00:10:41.870 And the palms are gonna go down on the tops of the thighs. 00:10:43.226 --> 00:10:46.080 Then we're gonna open the eyes if they're closed. 00:10:46.080 --> 00:10:47.820 And you're just gonna draw a circle with 00:10:47.820 --> 00:10:50.220 your nose slowly around. 00:10:50.220 --> 00:10:51.500 So don't do a big neck roll, 00:10:51.500 --> 00:10:57.003 but just take a small circle and allow your gaze to follow it. 00:11:00.540 --> 00:11:04.971 And then notice what do you see in this circle. 00:11:06.660 --> 00:11:11.880 So I'd be like Mexican blanket, wooden floor, light, 00:11:11.880 --> 00:11:16.200 eggshell, ball, green, bush, 00:11:16.200 --> 00:11:18.910 white trim, 00:11:18.910 --> 00:11:22.163 yoga mat, black pants, 00:11:22.163 --> 00:11:24.134 that sort of thing. 00:11:27.960 --> 00:11:29.760 And then take it in the other direction. 00:11:29.760 --> 00:11:32.516 Just reverse it really slow. 00:11:40.980 --> 00:11:43.580 Alright, and then bring your head back to center. 00:11:43.580 --> 00:11:45.070 Just gonna take your hands and 00:11:45.070 --> 00:11:49.734 bring them to your chest but with the palms face down. 00:11:53.700 --> 00:11:56.450 You can stay kneeling or come to a cross-legged seat, 00:11:56.450 --> 00:12:00.860 but we're bringing the palms now to the chest. 00:12:04.140 --> 00:12:06.120 Take whatever breath you need. 00:12:06.120 --> 00:12:10.750 I'm hesitant to guide you too much in a breath because I want 00:12:10.750 --> 00:12:15.187 you to be able to slow it down 00:12:15.187 --> 00:12:17.932 in a way that's good for you. 00:12:20.460 --> 00:12:24.960 But if you're having trouble slowing it down, 00:12:24.960 --> 00:12:29.180 I will guide through a little box breath. 00:12:30.420 --> 00:12:32.690 So you can take it or leave it. 00:12:32.690 --> 00:12:37.080 We're going to inhale for four, three, 00:12:37.080 --> 00:12:38.580 two, 00:12:38.580 --> 00:12:40.500 one. And then we're going to pause 00:12:40.500 --> 00:12:42.480 just for a second 00:12:42.480 --> 00:12:45.300 and exhale for four, 00:12:45.300 --> 00:12:46.780 three, 00:12:46.780 --> 00:12:47.890 two, 00:12:47.890 --> 00:12:48.840 one. 00:12:48.840 --> 00:12:50.340 Pause just for a moment today. 00:12:50.340 --> 00:12:53.300 Then inhale for four, 00:12:53.300 --> 00:12:54.809 three, 00:12:54.809 --> 00:12:56.400 two, 00:12:56.400 --> 00:12:58.920 one. Pause. 00:12:58.920 --> 00:13:01.620 Exhale for four, 00:13:01.620 --> 00:13:03.180 three, 00:13:03.180 --> 00:13:04.850 two, 00:13:04.850 --> 00:13:06.420 one. Now we're in a rhythm. 00:13:06.420 --> 00:13:09.030 Inhale for four, 00:13:09.030 --> 00:13:10.740 three, 00:13:10.740 --> 00:13:12.240 two, 00:13:12.240 --> 00:13:14.060 one. Pause. 00:13:14.060 --> 00:13:16.680 Exhale, four, 00:13:16.680 --> 00:13:18.325 three, 00:13:18.325 --> 00:13:19.860 two, 00:13:19.860 --> 00:13:23.870 one. Last round, inhale, four, 00:13:23.870 --> 00:13:25.320 three, 00:13:25.320 --> 00:13:26.820 two, 00:13:26.820 --> 00:13:28.565 one. 00:13:30.000 --> 00:13:32.357 Exhale, four, 00:13:32.357 --> 00:13:33.800 three, 00:13:33.800 --> 00:13:35.040 two, 00:13:35.040 --> 00:13:35.640 one. 00:13:35.640 --> 00:13:38.942 Release your hands to your kneecaps. 00:13:40.560 --> 00:13:43.663 Inhale in fully through the nose. 00:13:45.060 --> 00:13:47.888 Exhale out through the mouth. 00:13:54.120 --> 00:13:57.911 Take a second here to just notice how you feel. 00:14:00.572 --> 00:14:01.860 If you need to sigh, 00:14:01.860 --> 00:14:03.480 maybe let out a little sound, 00:14:03.480 --> 00:14:05.880 a little vibration. 00:14:05.880 --> 00:14:08.100 That's really helpful, 00:14:08.100 --> 00:14:10.320 stimulating the vagus nerve. 00:14:10.320 --> 00:14:13.740 You can just let a little sigh out. 00:14:13.740 --> 00:14:16.260 It's always nice for me. 00:14:17.760 --> 00:14:20.333 Maybe you take your index finger 00:14:20.333 --> 00:14:24.650 and thumb just below the ear here. 00:14:24.650 --> 00:14:28.980 Not index finger and thumb, index finger and middle finger. 00:14:28.980 --> 00:14:30.540 And just give yourself a little 00:14:30.540 --> 00:14:34.549 stimulation here or maybe on the temples. 00:14:37.200 --> 00:14:41.140 I'm going to wrap this up with a final breath in 00:14:42.120 --> 00:14:44.640 and a long breath out. 00:14:44.640 --> 00:14:46.860 Repeat this video if you need to. 00:14:46.860 --> 00:14:51.010 You can also try the meditation for anxiety and just know that 00:14:51.010 --> 00:14:54.165 I'm always here for you if you need me. 00:14:54.165 --> 00:14:55.020 I love you. 00:14:55.020 --> 00:14:56.760 You are not alone. 00:14:56.760 --> 00:14:58.847 Take good care. 00:15:01.105 --> 00:15:06.368 (upbeat music)