I Think I'm Having a Panic Attack | Guided Breathing , 10 Minute Meditation

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

Calming Anxiety

Health & Fitness, Mental Health, Religion & Spirituality

4.7 • 577 Ratings

🗓️ 17 April 2026

⏱️ 11 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

f your heart is racing, your chest feels tight, or you feel like you’re losing control—stop. You are safe. This episode is your "emergency stop" button, designed and led by a former paramedic with 25 years of experience on the front lines of medical emergencies.
In this session, we don't just "relax"; we use biological "manual overrides" to signal to your brain that the fire is out.
You'll learn the medical reality behind your symptoms—like why your fingers tingle—to move your mind from a state of emotional panic back into logical control.
Episode Chapters

0:00 – The Paramedic’s Reassurance: A direct message of safety from Martin.
1:00 – The Emergency Stop: Guided breathing to offload $CO_2$ and reset your blood pH.
4:30 – The Science of the "Tingles": Understanding Respiratory Alkalosis and why your body isn't broken.
5:45 – Mindful Release: Dropping the physical weight of anxiety from your jaw and shoulders.
6:20 – Affirmations for Power: Reprogramming the inner narrative.
8:30 – 3 Tips to Quench the Knot: Immediate actions for future moments of rising heat.
9:40 – Mastering the Mind: How to go beyond the "quick fix".

The AffirmationsRepeat these internally to reclaim your ownership of this moment:

"My body is a masterpiece of survival, and right now, it's returning to peace."
"I am the observer of these sensations, not a victim of them."
"I have survived every panic attack before this, and I am already through this one."

3 Pro-Active Tips to Stop Panic EarlyWhen you first feel that knot in your stomach, use these paramedic-approved techniques:

The Cold Water Shock: Splash your face with ice-cold water or hold an ice cube to trigger the mammalian dive reflex and instantly slow your heart rate.
Name the Beast: Say out loud, "This is an adrenaline spike, not a heart attack." Labeling it moves brain activity from the emotional center to the logical one.
The 5-Second Out-Breath: Blow all your air out for five seconds. This forces your body to take a deep, corrective inhale, triggering an automatic reset.

A Note from MartinI’ve been where you are—I’ve had horrendous panic attacks in my past. It was through my work as a paramedic that I discovered how to coach the body back to calm. You are doing better than you think.

If this session helped you breathe again, please share it with one person who needs to hear a reassuring voice today. For more daily support, subscribe to Calming Anxiety and explore our archive of over 2,300 sessions.

Ready to break the cycle for good? Come and find me at calminganxiety.fm to enroll in the Anxiety Circuit Breaker Course and let’s master your mind together.

Smile often, spread positivity, and above all else—be kind.

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

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

Click on a timestamp to play from that location

0:00.0	Stop. Just for a second. Stop trying to fight it.
0:05.0	My name is Martin. I've spent 25 years as a paramedic responding to calls like this.
0:12.0	And now, as a clinical hypnotherapist, I've helped thousands navigate this exact moment through my podcast calming anxiety.
0:22.6	Listen to me.
0:23.6	You are safe.
0:25.6	Your body is doing exactly what it was designed to do.
0:29.6	It's just doing it at the wrong time.
0:32.6	You aren't losing control.
0:34.6	Your alarm is just stuck on loud. We're going to turn it down together
0:40.3	right now. We just need to take the wheel of your breathing. We'll use a very specific pattern
0:48.3	to signal to your brain that the fire is out. Try your best to follow along with me. You'll be panting. We'll do two quick in-breaths of
0:59.1	and then the third one, every third breath, long and slow. Ready? With your breathing,
1:08.6	in and out, in and out.
1:11.4	Now in, two, three, hold two, out, two, three, four.
1:19.6	And back to however you were, this is your emergency stop.
1:25.6	Ready, panting away if you are.
1:29.3	And now in, two, three.
1:33.3	Hold two, out, two, three, four.
1:40.3	And then back to how you are.
1:42.3	Imagine my hand on your shoulder.
1:45.7	As you breathe out, I'm just giving you a gentle squeeze to say, I'm here.
1:52.3	You've got this.
	...

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