Help me breathe 10-Minute Triage for Instant Panic Relief
Calming Anxiety | Guided Meditation, Sleep Hypnosis & Panic Attack Relief
Calming Anxiety
4.7 • 577 Ratings
🗓️ 20 March 2026
⏱️ 11 minutes
🧾️ Download transcript
Summary
In this session, I’m drawing on my experience as a clinical hypnotherapist and former paramedic to provide a 10-minute "triage" for your nervous system. We aren't just relaxing; we are intervening. You will learn the cyclic sigh, a biological "off switch" that is more effective than standard box breathing for stopping a panic spiral and resetting your vagus nerve.
You are not in danger, and you are not broken. Your body is simply reacting to ancient stimuli, and together, we are going to move you back to safety.
Episode Chapters
- 00:00 – Introduction & Triage: Understanding acute anxiety with a former paramedic.
- 00:45 – The Cyclic Sigh: Using the double-inhale to reset your nervous system.
- 02:44 – Guided Breathing: A paced 4-2-6 count to stabilize your heart rate.
- 03:50 – Progressive Relaxation: Releasing tension in the neck and shoulders.
- 05:00 – Acoustic Affirmations: Truths to stop catastrophizing and ground your mind.
- 06:38 – Visualisation: Fading the "red" of adrenaline into a cooling, stable blue.
- 09:06 – 3 Daily Caring Tips: Practical tools for long-term anxiety management.
- 10:15 – Conclusion: Returning to the room and moving forward with kindness.
- The Cold Water Shock: If panic returns, splash ice-cold water on your face to trigger the mammalian dive reflex and instantly lower your heart rate.
- Label the Feeling: Create distance by saying, "I am experiencing the sensation of anxiety" rather than "I am anxious".
- The Digital Boundary: Give your brain a sensory fast by turning off all notifications for one hour.
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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 clicked this because right now you're struggling. |
| 0:04.0 | You're searching for panic attack relief and your mind is saying, |
| 0:09.0 | Help me breathe. |
| 0:11.0 | I hear you. |
| 0:13.0 | I'm Martin. |
| 0:14.0 | I'm a clinical hypnotherapist and a former paramedic. |
| 0:18.0 | I've sat with thousands of people in this exact moment of acute anxiety. |
| 0:25.6 | You're not in danger. Your nervous system is simply overwhelmed. We're going to perform |
| 0:32.6 | a 10-minute triage to stabilize you. Let's get you back to safety. In the field, we don't |
| 0:42.7 | just relax, we intervene. We're going to use cyclic sighing, the most effective vagus nerve |
| 0:50.5 | stimulation for an instant nervous system reset. |
| 0:55.0 | This is better than the standard box breathing for stopping a panic spiral. |
| 1:01.0 | So follow with me. |
| 1:04.0 | Breathe in deeply through your nose and at the very top take that second shorter sip of air to fully expand your lungs. |
| 1:13.6 | Now, a long, slow, audible sigh out through the mouth. |
| 1:19.6 | Follow with me, do it with me, go on. Ready, in. |
| 1:25.6 | Now let your breathing return to whatever Ready, in. |
| 1:30.0 | Now let your breathing return to whatever rhythm you need and we'll do it again and again. |
| 1:37.5 | Ready? |
| 1:38.5 | Inhale, in, take that extra sip. |
| 1:41.9 | Now let it all go. |
| 1:43.6 | Long sigh. |
... |
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