How to Stop a Panic Attack - A 10-Minute Guided Reset
Calming Anxiety | Guided Meditation, Sleep Hypnosis & Panic Attack Relief
Calming Anxiety
4.7 • 577 Ratings
🗓️ 1 June 2026
⏱️ 12 minutes
🧾️ Download transcript
Summary
The community campaign to bring the Anchored app to Apple devices is moving beautifully, and because of your incredible generosity, iOS coding is officially starting!If you would like to help bring this tool to market, please consider supporting the project. As a massive thank you, everyone who donates will receive free lifetime premium access to Anchored. 👉 Click Here to Donate on GoFundMe 🌐 Learn more at: calminganxiety.org/anchored⏱️ EPISODE CHAPTERS
- 00:00 – The Physiology of a Panic Attack
- 01:23 – Community News & The Anchored App Launch
- 02:07 – Settling into Your Quiet Space
- 02:30 – The Science of the Vagal "Top Sip"
- 03:19 – Guided 4-1-2-6 Vagal Breathing Exercise
- 04:44 – Visualizing the Storm Passing Safely
- 07:24 – Affirmations for Absolute Safety
- 09:06 – 3 Daily Caring Tips for a Happier Life
- 11:01 – Grounding & Rewiring the Brain for Calm
- "My nervous system is doing its job. I am safe."
- "The panic attack will pass. It always does."
- "I am not my anxiety. I am the one observing it."
- "Every breath I take brings my body closer to calm."
- "I have the tools. I have the breath. I have this moment."
- "I am safe. I am here. I am breathing. That is enough."
- The Countdown Drop Assign one single number to each full, deliberate breath cycle, counting down from nine down to one. This occupies the section of your brain spinning into catastrophe while mechanically slowing your breathing down.
- 2. Talk Directly to Your Body When physical symptoms like a racing heart or tingling hands arise, speak to that part of your body directly. Out loud or in your mind, say: "I hear you. You are safe. You can let go now." This is a validated somatic therapy technique that signals biological safety to your nervous system.
- 3. Schedule Your Worry Window Suppressing anxiety only creates cumulative pressure. Instead, give your anxiety a dedicated 10-minute window each day at the same time and place. Write your worries in a notebook, then close it firmly. If anxiety bubbles up later, you can genuinely tell it: "I have time for you later. Not right now."❤️ SHARE THE CALMIf this session helped you navigate a difficult moment today, please pay it forward. Send this episode via text or message to just one person who might need to know that free, daily panic relief is always right here.Smile often, and to your beautiful self...Be Kind.
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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 | When a panic attack hits, the hardest thing in the world is to believe it will pass. |
| 0:06.0 | Your heart is racing, your chest tight. |
| 0:10.0 | Your brain is screaming danger. |
| 0:13.0 | But I want to tell you something, and I want you to really hear it. |
| 0:18.0 | It will pass. It always passes. And in the next 10 minutes, |
| 0:25.7 | I'm going to show you exactly how to help it along. Welcome to calming anxiety. I'm Martin |
| 0:34.2 | Hewlett. I'm a clinical hypnotherapist and before that, a frontline paramedic. |
| 0:40.3 | I've sat with people in real physical crisis. I know what panic attack looks like from both sides, |
| 0:48.3 | the clinical and the personal. And that's why I made this show. Every day, 10 minutes, completely free. |
| 0:58.0 | I'm here to help you understand your anxiety and find your way back to calm. |
| 1:04.0 | If you found me today by searching for how to stop a panic attack, welcome. |
| 1:10.0 | You're in the right place. There are over |
| 1:13.1 | 2,300 episodes in the library, every single one of them free. So subscribe now. Let's begin. |
| 1:23.6 | Before we settle in, I have news that I couldn't be more proud to share. |
| 1:29.3 | The GoFundMe to get the app for this show anchored onto iOS is going really well. |
| 1:37.3 | I'll soon be able to start coding for the iOS system. |
| 1:41.3 | Because of you, you've made this happen. Thank you. If you would like |
| 1:48.0 | to donate and help this come to market, please follow the links or check it out at calming |
| 1:54.5 | anxiety.org forward slash anchored. Everyone who donates is given free lifetime premium access as a way of thanking. |
| 2:05.6 | Right. Let's find your quiet place. |
| 2:11.6 | Find somewhere comfy to sit or lie down whatever feels best. |
| 2:18.3 | Allow your shoulders to drop. |
... |
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