Panic Attack Relief - After the Storm - 10 Minutes of Mindful Calm

Panic Attack Relief — Calm the Numb, Shaky Aftermath | 10 Minute Guided Meditation for Anxiety



Panic attack relief for the moment nobody talks about — the aftermath. The attack itself has passed, but the body still feels numb, the hands are tingling, the legs are unsteady, and the mind is already asking the frightening question: will I ever get over these? This ten minute guided meditation is for exactly that moment.



Hosted by clinical hypnotherapist and former paramedic Martin Hewlett, this session uses slow out-breath focus and a gentle winter's-morning visualisation — watching your breath leave as small white clouds, then watching the grey mist of fear and dark thoughts drift away on the breeze — to settle a nervous system that is still running hot. There is no need to fight the feeling. You simply breathe, and let the panic evaporate from the surface of the skin.



Whether you are looking for panic attack help, anxiety relief, breathwork for a racing heart, or a daily guided meditation to steady you before sleep, take these ten minutes now and regain control, composure and calm.



⏱️ Time Chapters



* 00:00 – The moment after a panic attack — numb body, tingling hands

* 00:22 – Welcome, and why this one is personal

* 00:44 – Diary note: Anchored launches Thursday the 13th

* 01:07 – Settling in — the almost hypnotic rhythm of the breath

* 01:50 – The pause between breaths, and letting the panic evaporate

* 02:59 – Deepening — muscle fibres loosening, sinking down, safe and secure

* 03:34 – Visualisation: seeing your breath on a cold winter's morning

* 03:51 – Breathing out the dark grey mist of fear and anxiety

* 04:47 – Preparing for today's affirmations

* 05:28 – Affirmations, first pass

* 06:54 – Affirmations, second pass

* 08:13 – Three daily caring tips

* 09:05 – Gently returning — fingers, toes, a stretch, and open your eyes

* 09:30 – Closing thoughts and the Anchored launch

* 10:37 – In everything, be kind



🌿 Today's Gentle Affirmations



Repeat these softly after me, silently or out loud, taking note of the sound, the shape, the feel of them:



I find calm and peace with every out breath.



I am in control of all that I am.



The negativity and darkness of my past does not define my future.



I am worthy of peace and joy as much as anyone else.



I love all that I am.



💡 3 Daily Caring Tips



1. **You are safe.** When panic arrives, tell yourself you are safe. You have got through worse before and you will get through this once more.



2. **You are not broken.** You are not at fault. We are all human and we all face the same challenges.



3. **Rest and steady yourself.** Take your rest once the panic is finished, have a drink of water and steady your nerves. Cold water on the back of your neck or on your wrists helps the parasympathetic system take back control.



📱 Take Calming Anxiety With You Anywhere



Put it in your diary — Thursday the 13th, Anchored launches on the App Store. It is the app I have written over the last few months: a home for all of this and so much more. The free plan gives you four sessions a day, the ambient night light, box breathing, and the night timers. Find out more at https://calminganxiety.fm/anchored



If you download it, please leave a review in the first day or two. It genuinely does spread the word, and I would love as many people as possible to be able to access it and take back control of their lives.



And if this episode helped you today, please share it with another soul, and take thirty seconds to leave a rating or review on Apple Podcasts.



Have a lovely day my friend. Smile often, positive thoughts whenever you can, and then in everything…be kind.





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Music: All music by Chris Collins



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.