Stop a Panic Attack Fast 10 Minute Guided Meditation for Immediate Relief & Anxiety Control
Calming Anxiety | Guided Meditation, Sleep Hypnosis & Panic Attack Relief
Calming Anxiety
4.7 • 577 Ratings
🗓️ 5 March 2026
⏱️ 11 minutes
🧾️ Download transcript
Summary
Using the 4-4-4-4 Box Breathing method, a systematic body scan, and powerful affirmations, you will learn to rewire your brain’s response to fear and regain physical awareness.This session is designed to be your silent superpower—a simple, effective tool you can use anywhere, anytime, to move from panic to peace.Chapter Timings
- 00:00 – Emergency Reset: Immediate Calm for Panic
- 01:00 – 4-4-4-4 Box Breathing: Vagus Nerve Stimulation
- 02:40 – Systematic Body Scan for Physical Relaxation
- 05:00 – Affirmations for Anxiety Relief & Mental Reset
- 07:50 – Guided Imagery: Your Mental Sanctuary
- 08:45 – 3 Daily Self-Care Tips for Long-Term Peace
- 09:40 – Bringing Awareness Back to the Room
- "This feeling is temporary and it is passing now."
- "I am the mountain and these feelings are just clouds passing by."
- "I have the power to calm my nervous system."
- The 5-4-3-2-1 Grounding Technique: Identify five things you can see and four you can touch to stay in the present moment.
- Hydration & Minerals: Sip cold water; the cooling sensation acts as a natural reset for your system.
- Digital Boundaries: Practice one hour of no screen time before bed to lower cortisol levels and improve sleep.
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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
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| 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. |
| 0:26.4 | If you would like to explore it, you can visit calminganxiety.fm. |
| 0:29.8 | But for now, there's nothing you need to do. |
| 0:34.6 | Let's settle in together and focus on the present moment. |
| 0:44.3 | If you feel like you're losing control right now, take a breath. You are safe and whether you are searching for how to stop a panic attack instantly, |
| 0:50.3 | or you're in the middle of a wave of thinking I'm having a panic attack. What do I do? |
| 0:56.0 | This session is designed to bring you back to the center. |
| 1:00.0 | We're going to turn off the fight or flight response together right now. |
| 1:06.0 | Hi, welcome to calming anxiety. I'm Martin. I'm a clinical hypnotherapist. My goal is to help you navigate |
| 1:15.6 | anxiety and panic disorder syndromes. It's simple, it's effective and it works in the real world. |
| 1:24.6 | Let's begin your journey towards calm and peace. We'll start right away with the 4444 box |
| 1:33.5 | breathing method, a powerful vagus nerve stimulation technique. So follow me. Inhale, three, two, one. |
| 1:45.0 | Hold, three, two, one. |
| 1:50.0 | Exhale, three, two, one. |
| 1:54.0 | Hold, three, two, one. |
| 1:56.0 | Hold, three, two, one. |
| 2:00.0 | Back to normal breathing, and as you continue this with me in a moment, we'll perform a systematic |
| 2:08.6 | body scan for relaxation. |
| 2:11.6 | But follow me once more. |
| 2:14.6 | In 3, two, one. |
| 2:20.3 | Hold, three, two, one. |
... |
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