RIGHT NOW BREATHE Guided Meditation for Panic Attack Relief

Calming Anxiety | Guided Meditation, Sleep Hypnosis & Panic Attack Relief

Calming Anxiety

Health & Fitness, Mental Health, Religion & Spirituality

4.7 • 577 Ratings

🗓️ 16 April 2026

⏱️ 12 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

Right Now. Breathe. | Panic Attack Relief | Guided Meditation & Clinical Hypnotherapy

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🧠 ABOUT THIS EPISODE
If you are having a panic attack right now — this episode is for you. The racing heart. The tight chest. The feeling that something is terribly wrong. You are not in danger. You are having a panic attack. And in the next ten minutes, we are going to move through it together.
Former frontline paramedic and clinical hypnotherapist Martin Hewlett has held the hands of people in genuine medical emergencies. He knows the difference between a body in danger and a nervous system in overdrive. Using vagus nerve breathing, deep guided visualisation, and powerful affirmations designed specifically for panic attack relief, this session will help you interrupt the panic response, calm the physical symptoms of anxiety, and return your nervous system to safety.
Panic attacks feel like the end of something. They are not. They are a wave — and every wave, without exception, passes. Perfect for: panic attack relief, how to stop a panic attack, panic attack breathing, health anxiety relief, anxiety and panic, physical symptoms of anxiety, guided meditation for panic, nervous system reset.

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⏱️ CHAPTERS
00:00 — Right now. Just stop. | Panic attack opening
00:32 — Welcome | Martin Hewlett, clinical hypnotherapist & former paramedic
01:23 — Find your place | Settle in
01:37 — Vagus nerve breathing — interrupt the panic response
02:07 — 4-2-6 breathing — your nervous system's off switch
03:14 — The panic is already shifting
04:00 — Visualisation — your safe place 0
4:51 — Panic attacks are a wave — every wave passes
05:17 — Health anxiety and chest tightness — what your body is telling you
06:06 — Affirmations — first pass
07:23 — Drift passage — float into calm
08:27 — Affirmations — second pass
08:42 — Three daily caring tips for panic attacks and health anxiety
10:25 — Wake-up close
10:42 — Share this episode
11:03 — CTA — The Anxiety Circuit Breaker at calminganxiety.fm

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✨ TODAY'S AFFIRMATIONS
🌿 This feeling is temporary — I have survived every panic attack before this one.
🌿 My body is not in danger — it is returning to calm right now.
🌿 I know how to breathe through panic attack symptoms — and I am doing it now.
🌿 My nervous system is strong and it is already settling.
🌿 I release the fear of the feeling — and I let it pass through me.

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💛 THREE DAILY CARING TIPS

Name what is happening — out loud.

When a panic attack begins or health anxiety spikes, say these words out loud if you can: "This is a panic attack. It is not dangerous. It will pass." Naming it accurately — not catastrophising it — activates the prefrontal cortex and begins to interrupt the fear loop. Naming it is not giving in. It is taking control.

The 5-4-3-2-1 grounding reset for panic.

When the physical symptoms of a panic attack feel overwhelming, ground yourself through your senses. Name five things you can see. Four you can touch. Three you can hear. Two you can smell. One you can taste. This pulls your attention out of the internal panic spiral and into the present moment. Keep it in your pocket for the next wave.

Stop Googling your symptoms.

If health anxiety is travelling alongside your panic attacks — and for many people it is — the single most powerful thing you can do between episodes is resist the urge to search your physical symptoms online. Every search feeds the anxiety loop. Speak to your doctor or a health professional once. Then trust the answer.

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🎙️ ABOUT THE SHOW Calming Anxiety with Martin Hewlett is a daily 10-minute guided meditation and clinical hypnotherapy podcast. Launched October 2019. Over 10 million downloads across 158 countries — entirely through organic search, zero paid promotion. Martin is a clinical hypnotherapist and former frontline paramedic. That combination is the foundation of everything you hear in this show. New episode every single day. Always free. No paywall.

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🔓 BREAK THE CYCLE — THE ANXIETY CIRCUIT BREAKER Ready to stop panic attacks at their root? 👉 calminganxiety.fm The Anxiety Circuit Breaker — 5 focused clinical hypnotherapy sessions — is waiting for you. Just $67. It could change everything. ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

📲 SHARE THIS EPISODE If this helped you today, please share it — with anyone who struggles with panic attacks or those dark moments when the body feels like the enemy. Every share puts this episode in front of someone searching for panic attack relief right now, at exactly the moment they need it.

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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/

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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

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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	Right now, just stop.
0:03.0	Whatever is happening in your body, the racing heart, the tight chest,
0:09.0	the feeling that something is terribly wrong.
0:12.0	I need you to hear this.
0:14.0	You are not in danger.
0:17.0	You are having a panic attack and in the next 10 minutes we are going to move through it together.
0:23.6	You've done this before. Your body knows how to find calm and I'm going to help you remember.
0:31.6	Welcome to calming anxiety. I'm Martin Hewlett, clinical hypnotherapist and former frontline paramedic. I've held the hands of
0:43.5	people in genuine medical emergencies. I know the difference between a body in danger and a nervous
0:51.3	system in overdrive. What you are feeling right now is real,
0:57.0	and it is not going to harm you.
1:00.0	Every single day, I bring you 10 minutes of guided meditation and clinical hypnotherapy.
1:07.0	It's designed to help you take back control of anxiety, panic and the physical symptoms that come with them.
1:14.6	Right now, this episode belongs entirely to you.
1:19.6	Let's begin.
1:22.6	Find that place where you won't be disturbed for a while you can sit or lie down feel
1:30.7	yourself supported the very first thing we do is breathe not because it's a
1:38.1	cliche but because it's the fastest most clinically proven way to interrupt a panic attack, and it will
1:47.0	begin to calm the nervous system from the inside out.
1:52.0	Your vagus nerve, the great conductor of calm, running from the brain stem all the
1:59.0	way through your chest and belly,
2:01.6	responds directly to a long, slow out breath.
	...

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