P.A.C.E. for anxiety attacks (brain gym exercise)
This will calm you down, allowing you to focus on the task at hand. Saved me when I had panic attacks.
PACE stands for Positive, Active, Clear & Energetic.
E. Drink water
C. Brain Buttons: place one hand over the navel. With the other hand, massage the areas on either side of the sternum below the collar bone. Change hand (30 sec/hand)
A. Cross Crawl: Touch hand to opposite knee and vice versa. Do this SLOWLY for approximately 2 minutes. Move shoulders and breathe.
P. Hook Ups – Part1: Sit. Cross ankles. Stretch out arms, cross them and place palms together. Lace fingers and bring hands under and up to rest under chin. Close eyes, inhale through nose and place tongue on hard palette behind teeth. Drop tongue as you exhale. SLOW, STEADY breaths. Do as long as you want.
Hook Ups – Part2: Uncross ankles and arms. Lightly touch fingertips together with both hands. Close eyes, inhale through nose and place tongue on hard palette behind teeth. Drop tongue as you exhale. SLOW, STEADY breaths. Do as long as you want.
Slowly come back to reality and notice what your body feels.
Duration : 0:3:30
Tags: anxiety, attack, brain, calm, exercise, focus, gym, P.A.C.E., pace, panic, relax
February 28th, 2010 at 11:52 pm
If you have really …
If you have really bad panic attacks certain antidepressants do a good job of blunting them. But if you take one that makes it impossible to have sex stop immediately, because the effect doesn’t always go away.
February 28th, 2010 at 11:52 pm
Hi there, my …
Hi there, my daughter had panic attacks for 4 years from the time that she was 16 and became agoraphobic, staying stuck at home unable to function in the world. She got better now with behavioural therapy but I realize there is an easier way to work it out.
Thank you my dear as you are probably helping a bunch of others like my daughter with your video. It’s nice and peaceful and I command you for doing this!
Namasté
February 28th, 2010 at 11:52 pm
i should start to …
i should start to do these exercises in class when i get an anxiety attack. Just imagine the look at the people that are in class
February 28th, 2010 at 11:52 pm
That’s great. You …
That’s great. You are a hottie, too!
February 28th, 2010 at 11:52 pm
what do you guys …
what do you guys think about meditation for anxiety?
February 28th, 2010 at 11:52 pm
Hi there, if I ever …
Hi there, if I ever felt nervous I’d start the PACE movements and would extend the duration of the cross crawls and hook ups until I felt better, the whole procedure never took more than 10 mins. O___O
February 28th, 2010 at 11:52 pm
Hello, I would like …
Hello, I would like to start doing those moviments and I have a doubt. How much time do I have to do the moviments? I mean, are 3 minutes (like in this video) enough?
February 28th, 2010 at 11:52 pm
agreed. i would …
agreed. i would like to get back into practicing chi gong more often.
February 28th, 2010 at 11:52 pm
chi gong is a good …
chi gong is a good class too do to i do it every tuesdays and it helps me stay focused and also help you breathbetter try it yall
February 28th, 2010 at 11:52 pm
I asked an …
I asked an instructor of Brain Gym about how to alleviate panic attacks, and she recommended this exercise..I could only read how to do it, until now. I was doing it wrong..oops.
thank you for posting this, lovely room by the way. and you are handsome as well.
February 28th, 2010 at 11:52 pm
I don’t know …
I don’t know rhythmic movement exercises, but I will ask my mum if she has any resources and if she does, make them available to you. if cognitive-behavioral therapy is not helping you, is there any other forms of behavioral or psychological therapy that may help?
February 28th, 2010 at 11:52 pm
nice vid, i will …
nice vid, i will definitely try that. I am on Vilift and it’s really helping with my anxiety, i love it.
February 28th, 2010 at 11:52 pm
hello..could you …
hello..could you please give me examples of rhythmic movement exercises? i have selective mutism and social anxiety disorder and i read that it has something to do with a retained fear paralysis reflex..thank you so much..cognitive-behavioral therapy is not helping me..
February 28th, 2010 at 11:52 pm
We use PACE in my …
We use PACE in my preschool regularly as well as rhythmic movement exercises to integrate the FEAR PARALYSIS REFLEX.
One child, five years old, used to cry for at least an hour after getting dropped off. Since doing the exercises for fear paralysis and pace, he has turned into a happy go lucky guy.
February 28th, 2010 at 11:52 pm
I’m glad you like …
Just letting people know what worked for me. Let me know how you go with your panic attacks. Tai Chi & Qi Gong also helped me a great deal. Thanks go to my Mum for teaching me these therapeutic forms of movement.
I’m glad you like the video
February 28th, 2010 at 11:52 pm
Hi Marie, I knew of …
Hi Marie, I knew of these exercises before I had panic attacks -my mum went to a Brain Gym workshop- but first started using BrainGym to alleviate these strange bouts of anxiety. PACE is the only Brain Gym exercise I used and I did it as described (in the info sidebar). I don’t know about the validity of other claims of Brain Gym but I experienced these exercises dissipate panic attacks many times & watched a class of rowdy children+adults calmed & focused after a minute of brain gym.
February 28th, 2010 at 11:52 pm
I really like this …
I really like this video. Are panic attacks why you started doing these exercises? I am starting Brain Gym because of panic attacks, and I am glad that there are free resources out there for people like me. Thanks so much for posting this!
February 28th, 2010 at 11:52 pm
Thanks for posting …
Thanks for posting this video! My daughter has neurological/trauma issues after living in an orphanage in China for the first 14 months of her life. I have wanted to do these PACE movements with her but we don’t have Brain Gym classes near us. Your demo will help get us started until we can begin Rhythmic Movement Therapy and Neurological Reorganization Therapy in a few months. Thank you, thank you, thank you!
February 28th, 2010 at 11:52 pm
Man, I think that …
Man, I think that any activity perform the same reactions in our brain than these basic actions or better.
February 28th, 2010 at 11:52 pm
I would also like …
I would also like to add that research experiments so far support the P.A.C.E..
For “gusmacoz”: Thank you for your video!! I was looking for something I could share with my sister who was recently introduced to the marvelous world of kinesiology. This will certainly please her.
As Masaru Emoto would say: Love and Gratitude!
February 28th, 2010 at 11:52 pm
Brill just Brill …
Brill just Brill thanks mate lolxx
February 28th, 2010 at 11:52 pm
shut up all of you
shut up all of you
February 28th, 2010 at 11:52 pm
Excellent! I will …
Excellent! I will use this with my class too!
February 28th, 2010 at 11:52 pm
I am a teacher who …
I am a teacher who uses brain gym with my class. We PACE every day, although we don’t take quite as long, and we usually do our hook-ups standing. I’ve had tough 5th graders who think they’re too cool for school say to me that Brain Gym is tight! Try chanting something you want to remember while you’re cross crawling. It’s amazing how cross-crawling stimulates your memory!
February 28th, 2010 at 11:52 pm
p.a.c.e is so …
p.a.c.e is so simple & cool.
brain gym has helped me a lot too.
great video! =)