After the Panic Attack Guided Recovery for When The Storm Has Passed
Calming Anxiety | Guided Meditation, Sleep Hypnosis & Panic Attack Relief
Calming Anxiety
4.7 • 577 Ratings
🗓️ 29 March 2026
⏱️ 13 minutes
🧾️ Download transcript
Summary
After a panic attack, your body needs guided recovery — not more fear. This 13-minute panic attack recovery meditation helps you heal after an anxiety attack, release post-panic exhaustion, and calm your nervous system back to safety.
Guided by Martin Hewlett, clinical hypnotherapist and former paramedic, this session offers free daily panic attack relief — available every single day, wherever you are in the world. If you are shaking, exhausted, or quietly terrified it will happen again — this ten minutes is for you. Stay with me.
⏱ Episode Chapters
00:00 — The Aftermath: Acknowledging your courage
00:39 — Meet Martin: A paramedic's perspective on recovery
01:30 — Understanding the Storm: Why your body isn't broken
02:08 — Beginning to Breathe: Lengthening the after-panic breath
02:39 — The Physiological Sigh: The fastest reset your nervous system has
05:21 — Body Scan: Releasing the residue of adrenaline from head to toe
07:49 — Guided Affirmations: Rewiring for safety and calm
10:51 — Three Daily Caring Tips for Panic Attack Recovery
12:01 — Grounding Back into the Room
12:16 — A Final Message of Courage and Kindness
💬 Guided Affirmations for Recovery
During this session, Martin guides you to receive and repeat these affirmations internally. Let them settle gently, without forcing them — just like warm light through a window.
"The panic attack is over. I made it through."
"My body is safe. The storm has passed."
"I am recovering. With every breath, I am calmer."
"I am not my anxiety. I am the calm beneath it."
"Right now, in this moment, I am safe."
🌿 Three Daily Caring Tips for After a Panic Attack
- The Protein Bridge As a paramedic, Martin explains that a panic attack burns an enormous amount of glucose. Once your stomach has settled, have a small high-protein snack — a handful of nuts, some cheese, or a boiled egg. Stabilising your blood sugars helps prevent that shaky, trembling feeling from being mistaken for another panic attack returning2. Change the Narrative Stop saying "I had a panic attack." Instead, say this: "I had a period of high intensity, and I handled it." The language you use immediately after matters. You are the hero of this story, not the victim of it. 3. The Five-Minute Sun Soak When this episode ends, step outside for just five minutes. You don't need to go far. Allow natural light to reach your eyes and let the world show you it is still turning normally. It resets your circadian rhythm and gently signals to your brain that the threat has passed.
- 💙 A Note from Martin You showed up today for something frightening — and you chose recovery. That is not a small thing. That is courage. If this session helped you find your footing again, please share it with someone who might be sitting exactly where you were when you pressed play.
- Every share puts this into the hands of someone who needs it. This matters more than you know. Ready to break the cycle for good? Join the Anxiety Circuit Breaker Course at calminganxiety.fm for a structured path to lasting peace.
- Rest deeply. Smile gently. And to your beautiful self, my friend — be kind.
- 💙 I am Martin. This is Calming Anxiety. Here every single day — free guided meditation for panic attack relief, anxiety recovery, and the quiet moments in between.
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Backing Music: Chris Collins
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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've just been through something frightening. |
| 0:03.0 | The panic attack has passed, but here you are, |
| 0:07.0 | shaking perhaps, exhausted, |
| 0:10.0 | may be a little ashamed and quietly terrified it will happen again. |
| 0:16.0 | This ten minutes is just for you, |
| 0:20.0 | for the aftermath, for the recovery. |
| 0:23.6 | Because what happens after the panic attack matters just as much as surviving it. |
| 0:31.6 | Stay with me. |
| 0:33.6 | Welcome. This is calming anxiety. I'm Martin. I'm a clinical hypnotherapist and a former paramedic. |
| 0:43.3 | And I have sat with people in the aftermath of panic attacks more times than I can count. |
| 0:49.3 | And I know what your body has just been through. And I know exactly how to help it recover. |
| 0:59.1 | If you're new here, there's a back catalogue of over 2,300 free guided meditations and panic attack relief sessions waiting for you. |
| 1:16.6 | Why not consider subscribing so that I'm always there when you need me. But right now my friend, find somewhere to sit or lie down, |
| 1:22.6 | somewhere where you won't be disturbed, |
| 1:25.6 | and if it feels safe to do so, gently close your eyes. |
| 1:31.3 | Let's start by just acknowledging what happened. |
| 1:36.3 | Your body did exactly what it was designed to do. |
| 1:40.3 | A panic attack is not a malfunction. |
| 1:44.9 | It is your nervous system doing its job, perhaps a little too enthusiastically, but doing |
| 1:52.8 | its job. |
| 1:54.7 | You are not broken. |
| 1:56.8 | You are not in danger. |
... |
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