Stop, right now.

Whatever is racing through your mind, whatever is making your heart pound, just stop.

You are safe, you are here.

And in the next 10 minutes we are going to physically reset your nervous system.

Our focus for this recovery is a total shift in state.

Welcome to calming anxiety. I'm Martin, your guide. I'm a clinical hypnotherapist and a former paramedic.

I've spent years helping people navigate the most chaotic moments and I'm here to help you find your centre with practical science-backed stillness.

So find your quiet place right now, where you won't be disturbed for the duration, somewhere comfy to sit or lie down.

We're going straight into an emergency grounding technique.

We need to signal to your brain's amygdala that the emergency is over.

You'll inhale deeply through your nose for a count of four,

then hold for two full seconds

and then exhale through purse lips

as if you're blowing through a straw for a slow count of six.

Ready with me?

Here we go. In breath, two, three, four. Hold two. Now exhale.

Three, four, five, six. Well done.

As you repeat this with me, scan around your body where you're bracing.

Go on, drop your shoulders away from your ears and clench your jaw.

You're moving into the non-sleep deep rest moment.

Feel the heat of stress.

Leave your body with every long breath.

...