NSDR Protocol for Anxiety Relief 10 Minute Non-Sleep Deep Rest (Yoga Nidra for Stress & Neuroplasticity)
Calming Anxiety | Guided Meditation, Sleep Hypnosis & Panic Attack Relief
Calming Anxiety
4.7 • 577 Ratings
🗓️ 2 March 2026
⏱️ 11 minutes
🧾️ Download transcript
Summary
By utilizing the physiological sigh and guided Yoga Nidra techniques, you will actively lower cortisol, regulate your parasympathetic nervous system, and prime your brain for neuroplasticity.
Timestamps & Key Moments
- 00:00 – Cold Intro: The hard reset for your brain.
- 00:32 – Welcome: Intro with Martin Hewlett, Clinical Hypnotherapist.
- 01:06 – The Physiological Sigh: Activating your parasympathetic nervous system.
- 02:25 – The Liminal State: Entering the space between wakefulness and sleep.
- 04:42 – NSDR Affirmations: Reprogramming for resilience and calm.
- 08:53 – 3 Daily Tips: How to maintain a calm mind throughout your day.
- 10:06 – Outro: Final thoughts and how to support the show.
- The 2-Minute Reset: Use the double-inhale "physiological sigh" to kill stress instantly.
- View Sunlight: Get 5 minutes of natural light to set your circadian rhythm and improve sleep.
- Monotask: Give your brain the gift of focus by doing one thing at a time for one hour today.
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Backing Music: Chris Collins
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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
Click on a timestamp to play from that location
| 0:00.0 | You've come here today to find some quiet, but if anxiety still feels like it's quietly humming in the background, you're not alone. |
| 0:10.0 | I've created something called the Anxiety Circuit Breaker, a gentle, guided course designed to help you interrupt anxious spirals and feel steady again. If you would like to explore |
| 0:22.6 | it, you can visit calminganxiety.fm. But for now, there's nothing you need to do. Let's settle in together |
| 0:31.6 | and focus on the present moment. |
| 0:44.3 | If you feel like your brain is running with too many of those tabs open at once, this is your hard reset. |
| 0:48.3 | In the next 10 minutes, we are moving away from the high beta stress waves |
| 0:53.3 | into a state of non-sleep, deep rest. |
| 0:57.4 | This isn't just relaxation. |
| 0:59.9 | It's a physiological shift to lower your cortisol |
| 1:04.4 | and repair your nervous system. |
| 1:07.7 | Don't worry about doing it right. |
| 1:10.4 | Just listen. |
| 1:11.6 | Hi, I'm Martin Hewlett, clinical hypnotherapist, and welcome back to calming anxiety. |
| 1:20.6 | Today we are practicing a bespoke NSDR protocol designed to settle the mind and prime your body for deep recovery. |
| 1:32.3 | So find your quiet place now. Somewhere comfy, you can sit or lie down whichever you prefer |
| 1:41.3 | and then close your eyes. |
| 1:45.2 | We begin with the physiological sigh, the fastest way to trigger your parasympathetic |
| 1:53.0 | nervous system. |
| 1:55.8 | So take a deep breath in now through your nose and then that tiny sip of air at the very top to fully expand your lungs. |
| 2:05.6 | And now, a long, slow exhale through the mouth until you are completely empty. |
| 2:20.3 | Again, inhale deeply, another sip of air at the top, and then release slowly, feeling your shoulders |
| 2:31.3 | drop. |
... |
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