I Think I'm Having a Panic Attack — Guided Help to Stop It Now
Calming Anxiety | Guided Meditation, Sleep Hypnosis & Panic Attack Relief
Calming Anxiety
4.7 • 577 Ratings
🗓️ 9 June 2026
⏱️ 11 minutes
🧾️ Download transcript
Summary
- 00:00 – Introduction: Understanding the Chemistry of Panic An introduction to what a panic attack physically feels like, and reassurance that what you are experiencing is a natural, non-dangerous chemical survival response.
- 02:16 – The Vagus Nerve Breathing Technique A guided, step-by-step breathing pattern (4-2-6) specifically designed to activate your vagus nerve—the physical brake cable of your central nervous system.
- 03:57 – Guided Visualization: You Are the Sky, Not the Storm A calming mental exercise to help you disconnect from overwhelming thoughts, shifting your perspective to realize that panic is just a passing cloud.
- 06:06 – Affirmations for Deep Cellular Calm A series of powerful, repetitive affirmations engineered to settle into the automatic, subconscious layers of your mind.
- 08:51 – 3 Daily Caring Tips for Managing Panic Practical, actionable advice to help you navigate future anxiety spikes and quickly metabolize residual adrenaline.
- 10:12 – Outro & Rewiring the Panic Response Closing thoughts on how staying present alters your brain's relationship with anxiety, and how to access deeper therapeutic tools.
- "I am not in danger. I am in chemistry, and chemistry passes."
- "My body is not my enemy. It is doing its best to protect me."
- "This feeling has a peak, and I am already moving through it."
- "I choose to breathe rather than flee, and that choice is enough."
- "I am calm. I am steady. I am held."
- Label It Out Loud: The very next time you feel anxiety rising, name it explicitly. Saying, "This is a panic attack, I know what it is, and it will pass," shifts processing from your emotional amygdala to your logical prefrontal cortex.
- Take It 5 Minutes at a Time: A panic attack forces the brain to catastrophize time, making it feel permanent. Remember that a physical panic peak typically lasts only 2 to 5 minutes. Don't fight forever—just stay with it for five minutes.
- Move Something Small: Adrenaline leaves a lingering physical residue in your muscles. Instead of sitting perfectly still, complete your body's natural stress cycle by taking a gentle walk, rolling your shoulders, or pressing your feet firmly into the floor to clear the chemistry out of your system.
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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 | I think I'm having a panic attack. |
| 0:04.0 | If that thought is in your head right now, you're in exactly the right place. |
| 0:10.0 | Your heart is doing something uncomfortable. |
| 0:13.0 | Your chest feels wrong. |
| 0:16.0 | Your brain is firing warnings you can't switch off. |
| 0:20.0 | Stay with me. |
| 0:22.6 | In the next 10 minutes, I'm going to walk you through exactly what is happening inside your body. |
| 0:28.6 | And more importantly, exactly how to stop it. |
| 0:33.6 | This is panic attack help and it works. |
| 0:38.3 | Welcome to calming anxiety. |
| 0:41.3 | I'm Martin Hewlett. |
| 0:43.3 | I'm a clinical hypnotherapist and before this I was a frontline paramedic. |
| 0:48.3 | I'm here every single day, 10 minutes completely free. Before we begin, a quick and heartfelt thank you. |
| 0:59.0 | The GoFundMe to bring Anchored to iOS is still open |
| 1:04.0 | and every single person who donates gets free lifetime premium access |
| 1:10.0 | as my way of saying thank you. |
| 1:12.6 | Just send your receipt to hello at calminganxiety.org and I'll sort it out. |
| 1:18.6 | It means the world. |
| 1:20.6 | Right, do subscribe if you haven't and then let's get into the calm. Find somewhere comfy now to sit or lie down |
| 1:32.6 | wherever your body is asking for right now. Let your hands fall open. Let your jaw unclench. |
| 1:43.3 | Drop your shoulders. And if it feelsench, drop your shoulders. |
| 1:45.0 | And if it feels safe, close your eye. |
... |
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