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Meditation for Anxiety and Panic Attacks

No one wants to be on medication for life if at all possible. Meditation for anxiety and panic attacks is a powerful natural remedy that you can learn and do for yourself, anytime, anywhere.

Even if you’re not plagued by anxiety or panic attacks, meditation is a phenomenal tool for amplifying your quality of life. Meditation provides greater relaxation and peace, happiness and joy, improved overall health and wellbeing, and heightened intuition and creativity. And all of that for free.

Meditation is a powerful force for good in your life.

If you’ve ever experienced the pulse pounding, fear-inducing, panic attack, then you know how terrifying that can be at worst and anxiety riddled at best. If you haven’t, it can be hard to grasp the depth and difficulty of that affliction completely.

Once you’ve had a panic attack, it’s incredibly challenging to stuff that Jack back in the box. Same thing for anxiety and stress, which often leads to panic attacks if left unchecked.

Anxiety and panic attacks threaten your quality of life. Meditation for anxiety helps restore it.

Feeling is Believing

If I had not experience this myself, I would not believed it. The power of the body’s hormones to send me into a state of panic within seconds, is powerfully frightening thing.

The fight or flight hormones are designed to save your life in an emergency. But when survival hormones are tripped into high gear they can escalate out of control, they take over all reason.

It’s best to take action before that tsunami of hormones sweep you away. The next best time is now.

The biggest problem with anxiety that trips on the panic attack switch is that it becomes something to fear, and the more you fear it the more like it is to happen. Once you experience that out-of-control kind of physiological response, that ignores all reason, (because remember, fear-fueling hormones are coursing through your body).

Hormones don’t listen to logic and panic attacks ignore all reason. But you can train your body to respond to your breath through meditation.

Causes of Anxiety

There are many possible causes for anxiety and it’s different for each person. However, the one thing that all anxiety and panic has in common is hormonal imbalance, in particular, escalated levels of cortisol and adrenal.

The landscape of today’s health problems is a challenging maze to navigate. There are so many possible anxiety inducing factors.

From food to body care products to environmental exposure, today’s intense lifestyle is taxing on the nervous system. People are working longer hours with more to manage, while doing less old fashioned socializing with family and friends, something proven to lower stress and increase longevity.[1]

Some of the most common causes of hormonal imbalance, include diseases such as diabetes and thyroid issues, as well as birth control pills. Each item in this short list can be expanded into an in depth view on each one of these issues.

We won’t elaborate on that here, but it will give you an idea of which ones might most apply to your struggle so that you can research it further.

Causes of Hormonal Imbalance that can Lead to Anxiety

  • Diet
  • Stress
  • Illness
  • Stimulants
  • Menopause
  • Medications
  • Excess weight
  • Exposure to toxic substances

See the natural remedies for anxiety that I used to heal tremendous stress, anxiety and even panic attacks.

The Solution is Simple

The one thing you’ll have with you all the days of your life is the ability to control your breath and to meditate. You may not always have a prescription handy, or if you do, you may not want to build up a dependency or addiction to it.

It’s best to expand your brain through breathing exercises and meditation for anxiety rather than constrict it through drugs.

 Mindful meditation can help ease psychological stresses like anxiety, depression, and pain.
~2014 Meditation Study, John Hopkins University

The Simple Box Breathing Exercise

This is one of the simplest breathing exercises to help you get started. Widely used to relieve stress and calm the body, from yoga and meditation to special ops soldiers on missions, this is simple and easily doable.

What is the Box Breathing Technique?

  • Breath in for 4 seconds.
  • Hold your breath for 4 seconds after the inhale.
  • Breath out for 4 seconds.
  • Hold your breath for 4 seconds after the exhale.

If you’d like to be guided through this, here’s a clear and simple 4:49 minute video that explains it and then guides you through it.

Meditation for Anxiety Resources

SOMA Meditation

The SOMA breathing meditations use rhythmic breathing that hyper-oxygenates the body, bringing in more oxygen and blowing out more carbon dioxide than normal.

This alters the pH of the blood stream and creates a strong electromagnetic field that elevates your vibrational state. An elevated state help cleanse negative emotions and trauma from the mind and body.

“Your quality of thought is linked to breath. Erratic breathing leads to erratic thinking, while smooth consistent breathing leads to smooth, coherent thought.”


This popular app feeds you meditations and via your smartphone. Created by the dynamic duo of a marketing exec and a Buddhist monk, this tool teaches and guides you into your own meditative comfort zone. When it comes to anxiety, it’s essential to have access to your meditation and relation tools ASAP.

 “If you take care of the mind, it can help you take care of everything else.”


The Muse headband is prized and recommended especially for those new to meditation or those busy brains that have a hard time getting quiet. It serves gentle feedback reminders for when your thoughts stray and also measures and tracks your brain waves, so that you can see your peace progressing over time.

If you’re having trouble sleeping, you may find solutions in this article on natural sleep aids.

“Muse translates your brainwaves into the guiding sounds of weather.”

Free Meditations for Anxiety

Dr. Joe Dispenza

If we could only recommend one person and one resource for healing your body, mind, and emotions of virtually anything, it would be to devour all that you can by Dr. Joe Dispenza. He deeply understands the vicious stress–>worry–>anxiety–>panic cycle and has helped MANY PEOPLE overcome it.

Dr. Joe is his own amazing success story of healing an impossible spinal injury, and he’s committed his life to helping others heal themselves.

Here’s a link to his YouTube channel for a number of anxiety related results to enjoy perusing over time.

Better choices always lead to a different life.
Dr. Joe Dispenza, teacher, author

Guided Meditation for Visioning, Relaxation and Sleep

The best way to alleviate stress and anxiety is to redirect your focus. Since what we focus on grows, we need to focus on what we want rather than what we don’t want. To focus on the healing, not the hurting.

You may also enjoy this free guided meditation for generating positive energy with Dr. Joe Dispenza.

Meditation and Weight Loss

Excess weight has been found to exacerbate anxiety due to the interaction between hormones like cortisol and fat. Meditation reduces anxiety and stress, which means a reduction in the fat-producing effect of excess cortisol.

Beyond that, meditation has been found to have other benefits for weight loss.

May you connect with the wisdom of your soul.