Can't breathe anxiety attack – guided panic relief exercise

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

Calming Anxiety

Health & Fitness, Mental Health, Religion & Spirituality

4.7 • 577 Ratings

🗓️ 18 March 2026

⏱️ 11 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

Feeling like you can't breathe or that your chest is tight? You are safe. This episode is a targeted guided panic relief exercise designed to help you stop a panic attack and down-regulate your nervous system immediately.

Moving from fight-or-flight into a state of clinical calm, we use somatic grounding and vagus nerve stimulation to act as a "first aid" for your mental health.Hosted by Martin, a clinical hypnotherapist and former paramedic with years of experience treating acute anxiety and panic symptoms.🕒 Episode Chapters

0:00 – Immediate Calm: A message for those in crisis.
0:30 – Meet your host: Clinical expertise from the ambulance.
1:40 – The 3-2-5 Breathing Technique: Vagus nerve reset to stop an adrenaline spike.
3:00 – NSDR in Action: Somatic grounding to soften physical symptoms.
5:00 – Anxiety Affirmations: Rewiring your subconscious for peace and self-worth.
7:40 – 3 Daily Tips: How to maintain control over negative thoughts.
9:00 – Final Grounding & CTA.

✨ Affirmations for a Calmer MindRepeat these internally to ground your subconscious:

"I am safe in my body and this sensation is temporary."
"I have the tools to navigate any storm."
"My value is not defined by my anxiety; I am worthy of peace."
"I am in control of my breath and my breath controls my calm."

💡 3 Daily Tips for Anxiety Relief

Label the Feeling: Shift from "I am panicking" to "I am experiencing an adrenaline spike" to create clinical distance.
Externalize the Thought: Phone a friend or write it down to move the anxiety out of your head and onto paper.
Hydrate & Ground: Sip cold water to break the anxiety loop and return to the present moment.

Take the Next Step in Your Recovery: If you need deeper support, my five-part Anxiety Breaker Course is available now at . Designed to release negativity and quash anxiety forever.Be kind to yourself.

👉 Click to subscribe and unlock ad-free episodes now!

Support the Show:Ad-Free Listening: Enjoy Calming Anxiety without ads at https://www.spreaker.com/podcast/calming-anxiety--4110266/support

Buy Me a Coffee: Support hosting costs at https://www.buymeacoffee.com/calminganxiety

https://calminganxietypodcast.substack.com/?r=6zm0sc&utm_campaign=pub-share-checklist

Rate & Review: Leave a 5-star review on Spotify or Apple Podcasts to help us reach more listeners!

YouTube: Watch all episodes at https://www.youtube.com/c/calminganxiety?sub_confirmation=1

Social Media Support: For younger listeners struggling with social media stress, visit https://www.icanhelp.net/

Backing Music: Chris Collins

===================

Affiliate links to the gear I use the items that give me a more tranquil life.

=============================
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

Click on a timestamp to play from that location

0:00.0	There are times in life when you just have to wait and see.
0:03.0	Like waiting to see if your team will finally win the title.
0:07.0	Waiting nine long months to see if it's a boy or a girl.
0:12.0	Or waiting to see if the sun will shine on your long awaited holiday.
0:16.0	Luckily, with an Evo-ICL procedure at Uptegra, you don't have to wait to see.
0:22.3	Experience life as it's meant to be seen.
0:24.8	Book your free virtual consultation at octagra.com forward slash ICL.
0:29.8	If you feel like you can't breathe or your chest is tight, stay with me.
0:36.2	You are safe.
0:42.3	This is a guided panic relief exercise designed to downregulate your nervous system right now. We are going to move from fight or fight
0:48.3	into a state of calm. You aren't losing control. Your body is just overwhelmed. So let's fix that together.
0:59.0	Hi there, I'm Martin. I'm a clinical hypnotherapist and a former paramedic. I've spent years helping people navigate acute anxiety and panic attacks in the back of ambulances.
1:13.6	You're listening to calming anxiety.
1:17.6	So find your quiet place today.
1:21.6	Somewhere comfy, to sit or lie down, somewhere you won't be be disturbed and if it's safe to do so
1:30.3	close your eyes. We're going to use a very specific breathing technique for anxiety.
1:38.3	It will stimulate your vagus nerve. This will then tell your sympathetic nervous system to stand down. The pattern today
1:48.0	will inhale for three, pause for two, then exhale for five. The long out breath is the off switch
1:58.0	for your adrenaline spike. So ready with me to feel the air entering your lungs?
2:05.6	Ready to breathe in. Here we go.
2:08.6	In, two, three.
2:11.6	Hold two, out.
	...

Please login to see the full transcript.

Previous episode | Next episode

Disclaimer: The podcast and artwork embedded on this page are from Calming Anxiety, and are the property of its owner and not affiliated with or endorsed by Tapesearch.

Generated transcripts are the property of Calming Anxiety and are distributed freely under the Fair Use doctrine. Transcripts generated by Tapesearch are not guaranteed to be accurate.