Panic Relief & Protection The Ultimate 10-Min Calm
Calming Anxiety | Guided Meditation, Sleep Hypnosis & Panic Attack Relief
Calming Anxiety
4.7 • 577 Ratings
🗓️ 10 May 2026
⏱️ 10 minutes
🧾️ Download transcript
Summary
- [00:44] Nervous System Regulation: Master the "double in-breath" to expand lung capacity and trigger an immediate relaxation response.
- [03:35] Body Scan for Tension: A mindful approach to identifying and releasing physical symptoms of fear.
- [05:18] Affirmations for Presence: Internalize the "Observer" mindset to detach from intrusive thoughts.
- [08:31] 3 Daily Caring Tips: Practical habits including the "Capacity Filter," "Glimmer Hunting," and the "5-Minute Digital Sunset".
- The Capacity Filter: Ask if you have the emotional energy for a task, not just the time.
- Glimmer Hunting: Retrain your brain to find three tiny moments of joy (like a great cup of tea).
- Digital Sunset: Give your nervous system 5 minutes of total silence before bed—no screens, just breath.
- Anxiety Breaker Course: Ready for the next mile? Join us at calminganxiety.fm.
- Support the Show: If this helped you, please Follow on Apple Podcasts. Following is the best way to help our community grow and ensure you never miss a session.
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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
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| 0:00.0 | Today, it's not about building a shield. It's about becoming the light. |
| 0:07.0 | In this part of our mini-series, we learn how to carry your calm within the chaos |
| 0:14.0 | without losing a single drop of your peace. |
| 0:18.0 | Hi there, welcome to calming anxiety. I'm Martin, clinical hypnotherapist and former |
| 0:26.3 | paramedic. If you're ready to move beyond just managing anxiety and you want to truly |
| 0:34.2 | start breaking it, visit me at calminganxiety.fm. |
| 0:39.3 | Now let's finish this journey together. |
| 0:43.3 | To ground ourselves for this final step, we'll use the latest in nervous system regulation. |
| 0:51.3 | It's the double in-breath that we've worked with this week. |
| 0:56.0 | If this is your first time, you'll take a deep breath in through the nose |
| 1:01.0 | and then, just before you get to the top, one more tiny sip of air, which really expands the lungs, |
| 1:09.0 | and then you'll follow it with a long slow sigh out through |
| 1:13.6 | the mouth. So when you're ready with me, ready to breathe in to the top and then that |
| 1:22.6 | extra sip and now slowly through purse lips. A long out breath. |
| 1:32.3 | Excellent. |
| 1:33.3 | Let's do that again. |
| 1:35.3 | Ready to breathe in. |
| 1:37.3 | Right in breath. |
| 1:39.3 | Tiny sip at the top and then a long, slow out breath. |
| 1:47.3 | Feel your shoulders dropping away from your ears. |
| 1:52.8 | Imagine the muscles in your face, your jaw, your forehead, just smoothing out, relaxing. |
| 2:02.6 | You have nowhere to be, nothing to think. |
... |
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