NSDR for Anxiety How to Control Panic and Calm Your Nervous System Fast
Calming Anxiety | Guided Meditation, Sleep Hypnosis & Panic Attack Relief
Calming Anxiety
4.7 • 577 Ratings
🗓️ 8 April 2026
⏱️ 11 minutes
🧾️ Download transcript
Summary
- The 4-4-4-4 Box Breathing Technique: Physically lower your heart rate and build $CO_2$ tolerance.
- Vagus Nerve Activation: Use somatic sensations to flip the switch from "fight or flight" to "rest and digest."
- Somatic Visualization: A golden light meditation to regain emotional regulation.
- The "Wave" Mindset: Learning to surf through anxiety rather than fighting it.
- The Jaw Release: Drop your tongue from the roof of your mouth to break the stress cycle instantly.
- Hydrate with Intent: Drink water slowly, focusing on the cool sensation to stay grounded.
- The 60-Second Reset: Use the 4-4-4-4 breath for just one minute whenever you feel a spike.
- 00:00 – Immediate reassurance: You are safe.
- 01:07 – Guided Box Breathing for heart rate control.
- 03:13 – Somatic "near-sleep" rest (NSDR) induction.
- 05:38 – Affirmations for physical safety.
- 08:32 – 3 Daily tips for nervous system maintenance.
- Review: Leave a 5-star review on Apple Podcasts or Spotify.
- Share: Send this episode to one friend who struggles with anxiety.
- Subscribe: Never miss a session to keep your soul cherished.
👉 Click to subscribe and unlock ad-free episodes now!
Support the Show:Ad-Free Listening: Enjoy Calming Anxiety without ads at https://www.spreaker.com/podcast/calming-anxiety--4110266/support
Buy Me a Coffee: Support hosting costs at https://www.buymeacoffee.com/calminganxiety
https://calminganxietypodcast.substack.com/?r=6zm0sc&utm_campaign=pub-share-checklist
Rate & Review: Leave a 5-star review on Spotify or Apple Podcasts to help us reach more listeners!
Resources & Courses:Book Hypnotherapy: Schedule a one-on-one session with Martin at https://calendar.app.google/rXHMt8sRYft5iWma8 Pain & Anxiety Course:
Manage negative thoughts and pain with The Physio Crew’s course at https://offers.thephysiocrew.co.uk/home-pain
Breathing Challenge: Try our relaxing breathing challenge at https://www.martinhewlett.co.uk/breathing-challenge/
Gift a Subscription: Share Calming Anxiety with loved ones at https://www.martinhewlett.co.uk/shop/calming-anxiety-gift-subscription/
Get the App:iOS: Download Calming Anxiety at https://apps.apple.com/gb/app/calming-anxiety/id1576159331 Android:
Get it on Google Play at https://play.google.com/store/apps/details?id=digital.waterfront.calming.anxiety&hl=en-GB
Connect With Us:Email: Share feedback or requests at calminganxiety@martinhewlett.co.uk
YouTube: Watch all episodes at https://www.youtube.com/c/calminganxiety?sub_confirmation=1
Social Media Support: For younger listeners struggling with social media stress, visit https://www.icanhelp.net/
Backing Music: Chris Collins
===================
Affiliate links to the gear I use the items that give me a more tranquil life.
=============================
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 | You are not in danger. |
| 0:03.0 | You are simply experiencing a high state of negative emotional arousal. |
| 0:10.0 | This session is your immediate relief for panic and a proven way to reset your nervous system. |
| 0:19.0 | It's using NSDR for anxiety. Let's begin. Welcome back to the |
| 0:27.5 | calming anxiety podcast. I'm your host Martin, clinical fitness therapist, former paramedic, |
| 0:35.2 | helping you transition from a state of alarm to a state of ease. |
| 0:40.3 | Today, we are focusing on how to control panic using somatic breathwork and non-sleep, deep rest. |
| 0:50.3 | So find your quiet place now. Somewhere comfy where you won't be disturbed for a while. You can sit or lie down, whichever you prefer. |
| 1:04.0 | We are going to use box breathing today for anxiety to physically lower your heart rate. So with me, breathing in, |
| 1:17.6 | three, two, one. Hold that breath, three, two, one. Exhale slowly through purse slips, two, one. Exhale slowly through purse slips. Two, one. Hold the empty space. Three, two, one. And then just relax again. |
| 1:39.5 | This is getting you ready. We'll practice this cycle for a while. |
| 1:47.0 | I will guide you through the whole phase to build that CO2 tolerance and activate your |
| 1:55.0 | vagus nerve. |
| 1:57.0 | So with me, in three, 3, 2, 1. |
| 2:04.6 | Hold, 3, 2, 1. |
| 2:09.6 | Exhale, 3, 2, 1. |
| 2:14.6 | Hold, 3, 2, 1. Inhale. one hold three two one inhale three two one hold three two one exhale, three, two, one. Hold, three, two, one. And then just take a break, allow your breathing |
| 2:47.0 | to go back to its natural pace. |
| 2:55.5 | There is nowhere you need to be, nothing you need to do. |
| 3:13.2 | This moment, honouring yourself with a gift of time to heal and reset the noise, the turmoil within your thoughts. Now with every mindful in breath, imagine your lungs filling with ambition, with strength |
| 3:20.7 | and self-worth. |
| 3:23.0 | Taking note of how your ribcage rises, expands, filling the |
... |
Please login to see the full transcript.
Disclaimer: The podcast and artwork embedded on this page are from Calming Anxiety, and are the property of its owner and not affiliated with or endorsed by Tapesearch.
Generated transcripts are the property of Calming Anxiety and are distributed freely under the Fair Use doctrine. Transcripts generated by Tapesearch are not guaranteed to be accurate.
Copyright © Tapesearch 2026.