Take a moment to arrive. If you've found this because you're feeling anxious, you're overwhelmed,

or on the edge of a panic attack, you're in the right place. You don't need to fix anything

or understand everything. You just need to guide your nervous system back to safety.

Hi, I'm Martin.

I'm a clinical hypnotherapist, a former paramedic, and this is a place for calming anxiety and to find your way back to peace.

If you need more support, find out at calminganxiety.fm. Find your quiet place now,

where you won't be disturbed, you can sit or lie down, whichever you prefer. We're going to

start today with a grounding safety. Notice your body. Feel the weight of your body where it touches

the chair, the floor or the bed. Anxiety is not danger. It's your nervous system trying to protect

you. We are now going to use the fastest known breathing pattern for reducing anxiety and panic.

It's called the physiological sigh.

It's a technique that stimulates the vagus nerve.

The technique is breathing in slowly through your nose

and then that second short sip of air at the top

and then you release through the mouth for a long sigh.

So with me, in through your nose, that small top up at the end, and then a long sigh through your mouth.

Let's do it again.

In, breathe in, that quick, sharp little sip and then out.

As you breathe out, feel your shoulders dropping away from your ears.

Imagine all your muscles, loosening and lengthening.

As you breathe, your heart rate slows.

We're activating that non-sleep deep rest moment.

...