Panic Response
Concrete steps to regain control mid-panic.
A panic attack feels like an emergency, but your body is safe even when your brain says otherwise. Panic response drops walk you through grounding techniques, breathing patterns, and cognitive reframes to ride it out.
Sample drops across 5 tones
“Box breathing: in 4, hold 4, out 4, hold 4. Repeat five rounds. Your nervous system will follow.”
“This will pass in minutes — you are not dying, you are not losing control. Breathe with me.”
“Your body thinks you're in danger but you're sitting on a couch. Override the alarm. Breathe.”
“Place your hand on your chest and feel your heartbeat. It's working perfectly. You're okay.”
“In 4. Hold 4. Out 4. Repeat.”
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