10-Minute System Reset for High-Functioning Anxiety NSDR Guided Meditation

Calming Anxiety | Guided Meditation, Sleep Hypnosis & Panic Attack Relief

Calming Anxiety

Health & Fitness, Mental Health, Religion & Spirituality

4.7 • 577 Ratings

🗓️ 16 May 2026

⏱️ 10 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

Do you feel "calm" on the outside but completely wired on the inside? You aren't burnt out because you’re weak; you’re burnt out because you’re running a high-performance brain on an overloaded nervous system.

In today’s session, Martin Hewlett (Clinical Hypnotherapist and former paramedic) guides you through a powerful NSDR protocol (Non-Sleep Deep Rest) designed as a manual override for chronic stress. This isn't just a meditation; it’s a biological system reset to help you exit fight-or-flight and return to your window of tolerance.

What You Will Experience:

Somatic Breathwork: Target the vagus nerve directly with vagal nerve toning to increase your heart rate variability.
Cortisol Regulation: Techniques to level out cortisol spikes and move your body into a state of subthreshold intervention.
Neuroplasticity in Action: Retrain your autonomic nervous system to reclaim felt safety and emotional resilience.
Performance Recovery: Use parasympathetic activation to clear digital overload and dopamine exhaustion.

Affirmations for High-Functioning Anxiety:

"I am worthy of rest even when I am not productive."
"I am building emotional resilience with every breath."
"I choose self-trust over the constant inner critic."
"My nervous system regulation is my foundation for success."

3 Daily Caring Tips for a Happier Life:

The Peripheral Gaze: If you feel a panic spiral coming on, soften your eyes and look to the far corners of the room to exit threat mode.
Intentional Friction: Create a tech-free zone for 20 minutes after this session to protect your dopamine receptors.
Somatic Grounding: Place a hand on your chest and take one extended exhale to signal to your body that it is safe.

Take the next step in your journey: If you need more focused help overcoming anxiety, join my Anxiety Breaker Course—five targeted hypnotherapy sessions for a life of calm. Available now at calminganxiety.fm.
Be kind to yourself.

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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	You're not burnt out because you're weak. You're burnt out because you've been running a high performance brain on an overloaded nervous system.
0:11.0	I'm Martin, clinical hypnotherapist and former paramedic. And today, we're stepping away from the hustle to perform and we're going to do a 10 minute system reset.
0:24.8	If you struggle with high functioning anxiety, that feeling of being calm on the outside
0:31.4	but wired on the inside, this NSDR protocol is your manual override for chronic stress.
0:40.3	So find your quiet place today, somewhere comfy where you can sit or lie down,
0:48.3	where you won't be disturbed.
0:51.3	Then close your eyes if it's safe to do so.
0:55.0	Let's begin by signaling felt safety to your body.
1:01.0	We're going to use that somatic breathwork to target the vagus nerve directly.
1:08.0	So with me, we're going to inhale deeply through the nose for a count of four,
1:13.6	then hold it for two, and then a long, slow, thin straw exhale for sex. As you breathe,
1:24.6	along to my count, notice any physical symptoms of anxiety, the tightness
1:30.4	in your jaw, the raised shoulders.
1:33.9	Allow them to soften.
1:36.1	This isn't just breathing, it's vagal nerve toning.
1:41.5	So ready with me? Inhale, two, three, four.
1:48.0	Hold two.
1:50.0	Exhale, two, three, four, five, six.
1:57.0	Now just relax again.
2:00.0	With every long out breath, you're increasing your heart rate variability and you'll be shifting
2:07.6	your brain from fight or flight into the rest and repair.
2:14.6	This is neuroplastic in action.
	...

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