What's inside the guide
Practical tools to calm your nervous system — right now
The Somatic 'Love Sandwich'
A hands-on technique that gives your body the physical reassurance it's begging for when panic strikes — stops the alarm at its root.
The Physiological Sigh
A two-breath technique that immediately sends a safety signal to your brain — your fastest first-response tool for deflating panic in seconds.
The 4-8 Vagus Nerve Method
A breathing ratio that directly activates your body's built-in "off switch" for the fight-or-flight response. Simple, proven, powerful.
Scheduled Worrying
Stop trying to force your mind to be quiet. This technique trains your brain to compartmentalise fear so it stops hijacking your entire day.
The 3-3-1 Sensory Shift
A grounding exercise that pulls you out of a mental spiral and anchors you back in the present moment — anywhere, anytime.
Radical Acceptance — The 'Bring It On' Method
Counterintuitive but clinically validated: stop fighting the panic, and it burns itself out. This is how you end a panic attack fast.
Coaching · Mike Igartúa
Mike Igartúa
Personal development coach with over a decade of experience helping people transform their lives with practical, body-based tools for healing.