10 Minute Anxiety Reset A Guided Meditation for Calm and Panic Relief
Calming Anxiety | Guided Meditation, Sleep Hypnosis & Panic Attack Relief
Calming Anxiety
4.7 • 577 Ratings
🗓️ 9 April 2026
⏱️ 10 minutes
🧾️ Download transcript
Summary
- 00:00 – SOS Anxiety Reset Intro: Immediate grounding for panic relief.
- 01:00 – Introduction to the Anxiety Circuit Breaker course.
- 01:30 – Breathing for Nervous System Regulation: Deep relaxation techniques.
- 05:00 – Affirmations for Anxiety: Reprogramming the brain's threat response.
- 09:00 – 3 Daily Tips for a Happier Life and sustained calm.
- 10:00 – Closing thoughts and next steps for your mental health.
- Physiological Reset: Learn how to use your breath to signal safety to your brain during a panic attack.
- Nervous System Regulation: Understanding how to "unstick" your body from a survival state.
- Anxiety Circuit Breaker: My signature course for those stuck in a cycle of constant worry.
- Stop the Cycle: https://calminganxietypodcast.systeme.io/letter
- Subscribe: Never miss a daily 10 minute anxiety reset.
- Share the Calm: If this helped your anxiety relief, please share it with a friend.
- Use the physiological sigh (two inhales, one long exhale) to kill a stress spike instantly.
- Reduce caffeine to keep your nervous system from becoming over-sensitized.
- Spend 5 minutes in a green space to naturally lower cortisol and anxiety levels.
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Backing Music: Chris Collins
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Affiliate links to the gear I use the items that give me a more tranquil life.
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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.
Transcript
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| 0:00.0 | Take a deep breath. |
| 0:02.0 | If you're feeling overwhelmed right now, you're in the right place. |
| 0:08.0 | This is your 10-minute anxiety reset. |
| 0:12.0 | We are going to move from a state of panic to a state of calm |
| 0:18.0 | by focusing on your nervous system regulation. You are safe. You are here. And we can |
| 0:27.6 | fix this together. Welcome to calming anxiety. I'm really glad you've joined me today for this guided |
| 0:36.6 | meditation for calm and panic relief. |
| 0:40.3 | Before we begin our anxiety reset, if you find yourself stuck in a cycle of constant worry, |
| 0:48.3 | please check out my anxiety circuit breaker course. |
| 0:52.3 | It's designed to help you rewire your brain's threat response |
| 0:56.5 | for good. |
| 0:58.2 | You can find it, the link in the show notes. |
| 1:02.9 | Now find your quiet place today, where you won't be disturbed for a while. |
| 1:10.4 | You can sit or lie down, whichever you prefer. |
| 1:16.7 | Close your eyes and let's begin. |
| 1:21.0 | We are initiating a physiological reset. |
| 1:26.4 | Breathe in slowly through your nose for a count of four. Then exhale |
| 1:32.4 | through your mouth for a count of six. Follow me. In two, three, 4, out, 2, 3, 4, 6. |
| 1:53.0 | As you exhale, feel the tension, leaving your shoulders. |
| 2:04.6 | Let's do that once more. |
| 2:16.6 | In two, three, four, out two, three, four, five, six. Truly, allow yourself this little moment of time to relax and find harmony within. |
| 2:29.3 | This is your nervous system regulation in action. |
... |
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