Extend Your Out-Breath Practice

Is your heart pounding, your mind racing, and your body filled with an urgent need to run? You aren't losing your mind—you are stuck in a "Fight or Flight" loop.If you are experiencing a panic attack, high-functioning anxiety, or the feeling of being overwhelmed, this episode is your emergency brake. In Part 3 of our Nervous System Reset mini-series, we move from the "Freeze" response into regulating the "Sympathetic Storm."In this guided session, you will learn how to:

• Stop a Panic Attack Instantly: Use the neuroscience-backed "Physiological Sigh" to mechanically lower your heart rate in seconds.
• Hack Your Amygdala: Use Panoramic Vision to signal safety to your primal brain and turn off tunnel vision.
• Quiet Racing Thoughts: Shift from "Protection Mode" back to "Connection Mode" using somatic grounding techniques.
• Reclaim Your Safety: Powerful affirmations to convince your nervous system that the emergency is over.

You cannot think your way out of a panic spiral; you have to breathe your way out. Press play to turn off the internal alarm bell and return to calm.

Listen to the previous episode: Stuck on the Sofa? Breaking Functional Freeze (Ep 2)

Support the Podcast: If this episode helped you find your breath again, please Rate and Review on Apple Podcasts. Your 5-star ratings help other anxious hearts find these tools.

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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/

Gift a Subscription: Share Calming Anxiety with loved ones at https://www.martinhewlett.co.uk/shop/calming-anxiety-gift-subscription/

Get the App:iOS: Download Calming Anxiety at https://apps.apple.com/gb/app/calming-anxiety/id1576159331 Android:

Get it on Google Play at https://play.google.com/store/apps/details?id=digital.waterfront.calming.anxiety&hl=en-GB

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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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.