It's the end of a very long week at the end of a really long month. I don't know about you but panic has been on my mind during this time.

We’ve been socialized to believe “fight-or-flight" shouldn't affect us anymore—it’s leftover memory. We *should* feel safe but the truth is, far too many people don't feel safe when they're communicating. Whether you are speaking up at work to point out injustice or articulating your thoughts in a meeting off-the-cuff, you might not feel safe communicating.

Often, these sensations of breath-based anxiety feel like a panic attack (which feels like a heart attack). It's the worst.

If you feel like you can't catch your breath and then you speak quickly to get through it, you could be unconsciously spinning the anxiety into a tizzy. Speaking too fast can increase anxiety and decrease your ability to think on your feet.

I recommend you start regulating your breath preemptively, even before the sensations start (if you have the benefit of knowing this might happen in advance). Breathing like I do in the video will soothe your central nervous system. I do this with a closed mouth if I'm visible on Zoom and muted.

At the end of the day, the more you fight the fight-or-flight or get angry at yourself. Remember that most people experience this. You are not alone. Especially right now.

Also, I recommend doing something to get your heart rate up in a safe setting—go for a run (wear a mask if you do) or do some cardio. When your heart rate goes up, practice speaking through it, strengthening your ability to think on your feet and speak off-the-cuff while you're losing your breath. You're going to get more comfortable in the awfulness of this sensation (and it starts to dissipate as you get more confident).

This weekend, I hope you can take a breath.