Quiet a Racing Mind 10-Min Meditation to Stop Overthinking
Calming Anxiety | Guided Meditation, Sleep Hypnosis & Panic Attack Relief
Calming Anxiety
4.7 • 577 Ratings
🗓️ 19 March 2026
⏱️ 11 minutes
🧾️ Download transcript
Summary
Using a specialized box breathing protocol, we will send immediate signals of safety to the body, flushing out cortisol and creating the mental space you need to reduce anxiety naturally.⏳
Episode Chapters
- 00:00 – Cold Intro: Why your mind is racing
- 00:45 – Welcome to Calming Anxiety with Martin
- 01:30 – Box Breathing for Immediate Safety
- 02:50 – Releasing Muscle Tension & Cortisol
- 05:00 – The River Technique: Stopping Rumination
- 06:30 – Affirmations to Stop Overthinking
- 09:00 – 3 Daily Caring Tips for Emotional Regulation
- 10:00 – Outro: A Message of Kindness
- The 40/70 Rule: Stop analysis paralysis by acting when you have 70% of the information; don't wait for 100% certainty.
- The Fact Journey: Keep a journal of facts to ground your thoughts when you feel emotionally burnt out.
- Change Locations: Physically moving to a different room or stepping outside can effectively disrupt the cycle of looping thoughts.
Be kind to yourself today. Positive thoughts to your beautiful soul. Above all, be kind.
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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 | There are times in life when you just have to wait and see. |
| 0:03.0 | Like waiting to see if your team will finally win the title. |
| 0:07.0 | Waiting nine long months to see if it's a boy or a girl. |
| 0:12.0 | Or waiting to see if the sun will shine on your long awaited holiday. |
| 0:16.0 | Luckily, with an Evo-ICL procedure at Uptegra, you don't have to wait to see. |
| 0:22.3 | Experience life as it's meant to be seen. |
| 0:24.8 | Book your free virtual consultation atoptera.com forward slash ICL. |
| 0:29.8 | You're not broken and you're not stuck. |
| 0:34.5 | That racing mind is simply your brain trying to solve a problem that doesn't exist in the present moment. |
| 0:42.3 | You're caught in analysis paralysis where your thoughts loop until you feel emotionally burnt out. |
| 0:51.3 | Today, we're going to interrupt the what-if cycle and find a permanent fix for overthinking, |
| 1:00.0 | simply by shifting your body out of the fight or flight. |
| 1:04.0 | Let's begin. |
| 1:06.0 | Welcome to calming anxiety. |
| 1:09.0 | I'm Martin. I'm a clinical hypnotherapist and former paramedic. |
| 1:14.9 | I've spent years in the field managing high stakes pressure and now I'm here to help you. |
| 1:21.9 | I'll help you achieve nervous system regulation and long-term mental peace. |
| 1:35.3 | For deeper support, the Anxiety Breaker course is available at calminganxiety.fm. But right now, my friend, let's reduce anxiety naturally. |
| 1:40.3 | Find your quiet place today, where you won't be disturbed for a while you can sit or lie down |
| 1:51.0 | the choice is yours now close your eyes and prepare to slow your thoughts. |
| 2:04.0 | Today we'll use a variation of box breathing to send immediate signals of safety to the body. |
| 2:10.1 | I'll do the counting. |
... |
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