THE PATH: ANXIETY & PANIC ATTACK ELIMINATION PROGRAM THE PATH: ANXIETY & PANIC ATTACK ELIMINATION PROGR | Page 44

4. Inhale deeply through your nose with
your mouth closed to a count of four.
5. Exhale through your mouth slowly -
also to a count of four. On the exhale,
imagine that the tension is leaving your
body, flowing out with each exhale.
6. Repeat this three to four times. If at
any point you feel dizzy or light-headed,
return to your normal breathing.
7. Continue to breathe deeply as you
move into the muscle tension and
relaxation part of this exercise. You will
begin with your feet and work your way
up. As you inhale, tense and hold each
muscle for a count of four. Relax that
muscle group as you breathe out. Take
several breaths before you move to the
next part of your body. Allow some time
to feel the relaxation.
8. Tense the muscles of your feet by
pointing your toes and tightening your
feet as you inhale. Hold this tension
briefly, then relax your toes and feet as
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