Calming Anxiety | Guided Meditation, Sleep Hypnosis & Panic Attack Relief1 Kesä

How to Stop a Panic Attack - A 10-Minute Guided Reset

When a panic attack hits, the hardest thing in the world is to believe it will pass. Your heart is racing, your chest feels tight, and your brain is screaming danger. But I want you to hear me clearly: It will pass. It always passes.In this 10-minute episode, we break down the physiology of panic and use a simple, clinically proven breathing reset to step on your nervous system's brake pedal.🚀 HELP BRING THE 'ANCHORED' APP TO iOS!

The community campaign to bring the Anchored app to Apple devices is moving beautifully, and because of your incredible generosity, iOS coding is officially starting!If you would like to help bring this tool to market, please consider supporting the project. As a massive thank you, everyone who donates will receive free lifetime premium access to Anchored. 👉 Click Here to Donate on GoFundMe 🌐 Learn more at: calminganxiety.org/anchored⏱️ EPISODE CHAPTERS

00:00 – The Physiology of a Panic Attack
01:23 – Community News & The Anchored App Launch
02:07 – Settling into Your Quiet Space
02:30 – The Science of the Vagal "Top Sip"
03:19 – Guided 4-1-2-6 Vagal Breathing Exercise
04:44 – Visualizing the Storm Passing Safely
07:24 – Affirmations for Absolute Safety
09:06 – 3 Daily Caring Tips for a Happier Life
11:01 – Grounding & Rewiring the Brain for Calm

🧘 TODAY'S GROUNDING AFFIRMATIONSRepeat these internally to shift from panic to structural calm:

"My nervous system is doing its job. I am safe."
"The panic attack will pass. It always does."
"I am not my anxiety. I am the one observing it."
"Every breath I take brings my body closer to calm."
"I have the tools. I have the breath. I have this moment."
"I am safe. I am here. I am breathing. That is enough."

💡 3 DAILY CARING TIPS

The Countdown Drop Assign one single number to each full, deliberate breath cycle, counting down from nine down to one. This occupies the section of your brain spinning into catastrophe while mechanically slowing your breathing down.
2. Talk Directly to Your Body When physical symptoms like a racing heart or tingling hands arise, speak to that part of your body directly. Out loud or in your mind, say: "I hear you. You are safe. You can let go now." This is a validated somatic therapy technique that signals biological safety to your nervous system.
3. Schedule Your Worry Window Suppressing anxiety only creates cumulative pressure. Instead, give your anxiety a dedicated 10-minute window each day at the same time and place. Write your worries in a notebook, then close it firmly. If anxiety bubbles up later, you can genuinely tell it: "I have time for you later. Not right now."❤️ SHARE THE CALMIf this session helped you navigate a difficult moment today, please pay it forward. Send this episode via text or message to just one person who might need to know that free, daily panic relief is always right here.Smile often, and to your beautiful self...Be Kind.

👉 Click to subscribe and unlock ad-free episodes now!

Support the Show:Ad-Free Listening: Enjoy Calming Anxiety without ads at https://www.spreaker.com/podcast/calming-anxiety--4110266/support

Buy Me a Coffee: Support hosting costs at https://www.buymeacoffee.com/calminganxiety

https://calminganxietypodcast.substack.com/?r=6zm0sc&utm_campaign=pub-share-checklist

Rate & Review: Leave a 5-star review on Spotify or Apple Podcasts to help us reach more listeners!

Resources & Courses:Book Hypnotherapy: Schedule a one-on-one session with Martin at https://calendar.app.google/rXHMt8sRYft5iWma8 Pain & Anxiety Course:

Manage negative thoughts and pain with The Physio Crew’s course at https://offers.thephysiocrew.co.uk/home-pain

Breathing Challenge: Try our relaxing breathing challenge at https://www.martinhewlett.co.uk/breathing-challenge/

Gift a Subscription: Share Calming Anxiety with loved ones at https://www.martinhewlett.co.uk/shop/calming-anxiety-gift-subscription/

Get the App:iOS: Download Calming Anxiety at https://apps.apple.com/gb/app/calming-anxiety/id1576159331 Android:

Get it on Google Play at https://play.google.com/store/apps/details?id=digital.waterfront.calming.anxiety&hl=en-GB

Connect With Us:Email: Share feedback or requests at calminganxiety@martinhewlett.co.uk

YouTube: Watch all episodes at https://www.youtube.com/c/calminganxiety?sub_confirmation=1

Social Media Support: For younger listeners struggling with social media stress, visit https://www.icanhelp.net/

Backing Music: Chris Collins

===================

Affiliate links to the gear I use the items that give me a more tranquil life.

=============================
Items I use for a more relaxed way of life :)
Organic Pure Hemp CBD Capsules - https://amzn.to/3

Ready for More Calm?Thank you for listening to the Calming Anxiety Podcast, featuring guided meditation, mindfulness, and sleep hypnosis sessions with Martin Hewlett. Our mission is to provide you with proven tools for anxiety relief, stress reduction, and a path toward deep relaxation. Use this episode anytime you need to calm your mind and feel more at ease.

Tämä jakso on lisätty Podme-palveluun avoimen RSS-syötteen kautta eikä se ole Podmen omaa tuotantoa. Siksi jakso saattaa sisältää mainontaa.

Jaksot(1000)

Weak Legs From Anxiety — A 10-Minute Meditation for Anxiety Symptoms

My Legs Feel Like Jelly — A 10-Minute Meditation for Anxious, Weak or Unsteady Legs You stand up and suddenly your legs don't quite feel like your legs — soft around the knees, a little hollow, and th...

14 Syys 10min

Books at Bedtime By Calming Anxiety - The Tale Benjamin Bunny - By Beatrix Potter

The Tale of Benjamin Bunny by Beatrix Potter — A Calming Bedtime Story for Sleep & Insomnia | Books at Bedtime Drift off with this gentle bedtime story for sleep and insomnia relief, read aloud as par...

13 Syys 9min

I’m Tired of Being the Strong One - A 10-Minute Meditation for Emotional Exhaustion, Anxiety and Letting Go

I'm Tired of Being the Strong One — A 10-Minute Meditation for Emotional Exhaustion, Burnout and Always Saying "I'm Fine" Someone asks how you are, and "fine" comes out before the question's even fini...

13 Syys 10min

Books at Bedtime By Calming Anxiety - The Tale of Jemima Puddle-Duck - By Beatrix Potter

The Tale of Jemima Puddle-Duck by Beatrix Potter — A Calming Bedtime Story for Sleep & Insomnia | Books at Bedtime Drift off with this gentle bedtime story for sleep and insomnia relief, read aloud as...

12 Syys 10min

Why Do I Feel Like EveryNo one Is Judging Me - A 10-Minute Meditation for Social Anxiety, Self-Consciousness and Fear of Judgement

Why Do I Feel Like Everyone Is Judging Me? — A 10-Minute Meditation for Social Anxiety, Self-Consciousness and Fear of Judgement Why do I feel like everyone is judging me? If social anxiety or feeling...

12 Syys 10min

Books at Bedtime By Calming Anxiety - The Tale of Mrs Tiggy-Winkle - By Beatrix Potter

The Tale of Mrs. Tiggy-Winkle by Beatrix Potter — A Calming Bedtime Story for Sleep & Insomnia | Books at Bedtime A gentle bedtime story to help you drift off tonight: Beatrix Potter's cosy, homely ta...

11 Syys 11min

What If I Got It Wrong - A 10-Minute Meditation for Self-Doubt, Anxiety and Overthinking

What If I Got It Wrong? — A 10-Minute Meditation for Self-Doubt, Anxiety and Overthinking Self-doubt has a habit of showing up right after we've already chosen — not before. In this guided meditation ...

11 Syys 10min

Books at Bedtime By Calming Anxiety - The Tale of Squirrel Nutkin - By Beatrix Potter

The Tale of Squirrel Nutkin by Beatrix Potter — A Calming Bedtime Story for Sleep & Insomnia | Books at Bedtime A gentle bedtime story to help you drift off tonight: Beatrix Potter's charming woodland...

10 Syys 10min