4-2-6 Breathing Instruction

If you feel like you’ve been living on autopilot in a constant state of high alert, your body is likely stuck in a stress loop. In part two of our series on finding deeper clarity, we move beyond simple relaxation to initiate a full nervous system reset. We are shifting from "fight-or-flight" survival mode into the parasympathetic activation mode—the essential space for rest and repair.


Host Martin, a clinical hypnotherapist and former paramedic, guides you through a powerful session designed to stop the "digital spiral" and give your vagus nerve the signal it needs to heal. This episode features a modified NSDR (Non-Sleep Deep Rest) protocol combined with vagal tone stimulation, providing the missing link in long-term anxiety recovery.
In This Episode, You Will Experience:

• The 4-2-6 Breathing Rhythm: A biological lever to lower cortisol and activate the vagus nerve.
• Modified NSDR & Hypnosis: A guided visualization to create a "silent sanctuary" and a safe place for permanent positive change.
• Somatic Rewiring: Techniques to release tension in the jaw, shoulders, and neck while building a new sense of "felt safety".

3 Daily Caring Tips for Vagus Nerve Health:

1. The Cold Water Splash: A 30-second splash to the face to trigger the diving reflex and reset your heart rate.
2. Peripheral Gaze: Shifting your vision to the farthest point in the room to signal to your brain that there is no immediate threat.
3. Vocal Vibration: Humming or chanting to stimulate the vagus nerve directly through the back of the throat.

Affirmations for Balance:

• "I am safe to inhabit my body."
• "My nervous system is returning to a state of balance and peace."
• "I trust my body's ability to heal and regulate."

Ready for deeper healing? Explore our full Anxiety Breaker Course and trauma-informed brain rewiring tools at calminganxiety.fm.
If this session helped you, please rate, review, and subscribe on Apple Podcasts. Sharing this episode with friends and family helps us reach more people in their time of need.
Be kind to your beautiful self.

👉 Click to subscribe and unlock ad-free episodes now!

Support the Show:Ad-Free Listening: Enjoy Calming Anxiety without ads at https://www.spreaker.com/podcast/calming-anxiety--4110266/support

Buy Me a Coffee: Support hosting costs at https://www.buymeacoffee.com/calminganxiety

https://calminganxietypodcast.substack.com/?r=6zm0sc&utm_campaign=pub-share-checklist

Rate & Review: Leave a 5-star review on Spotify or Apple Podcasts to help us reach more listeners!

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

===================


Affiliate links to the gear I use the items that give me a more tranquil life.

=============================
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.