A 10-minute somatic reset teaching a fast breathing hack to lower panic and calm the nervous system. A guided body scan helps release tension from jaw, shoulders and belly. A visualization practice trains you to notice tiny moments of safety called glimmers. Practical tips include a quick physical shake, a morning phone-free ritual, and a daily glimmer-finding goal.
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insights INSIGHT
Nervous System Scans For Danger Or Safety
The nervous system constantly scans for danger or safety and anxiety is a stuck danger scan.
Retraining the brain to hunt for safety shifts physiology and reduces panic quickly.
volunteer_activism ADVICE
Use The Double Inhale Breath
Do the double inhale: a long nose inhale, a shorter top-up inhale, then a long sigh out through the mouth.
Use this breathing rhythm to hack your nervous system and signal safety to lower cortisol.
volunteer_activism ADVICE
Drop Physical Tension With A Body Scan
Do a somatic release by unclenching your jaw, dropping your tongue, and visualizing a heavy backpack slipping off your shoulders.
Scan hands and belly, let the body feel heavy and supported to physically drop tension.
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Is your nervous system stuck in "danger mode"? In this 10-minute somatic reset, we retrain your mind to stop scanning for threats and start hunting for Glimmers—those micro-moments of safety that physically calm your anxiety.Using the latest somatic techniques, Martin guides you through a powerful session designed to switch off the panic response and regulate your vagus nerve.In this session, we cover:
The Double Inhale Breath: The fastest physiological way to hack your nervous system and lower cortisol.
Somatic Release: A guided body scan to drop the "heavy backpack" of tension from your shoulders and jaw.
Glimmer Hunting: A visualization technique to rewire your brain’s filter to see the light, not just the dark.
Today’s 3 Caring Tips for a Happier, More Positive Life:
Set a Glimmer Goal: Challenge yourself to find 3 tiny things tomorrow that feel good (a nice smell, a soft blanket) and explicitly name them as "glimmers".
The Somatic Shake: If you feel stress building, stand up and shake your hands and legs for 30 seconds to physically discharge the trauma.
Protect Your Morning: Do not look at your phone for the first 10 minutes of the day. Let your nervous system wake up in safety, not reaction mode.
Support the Show: If this session helped you find a little light today, please hit the Follow button so you never miss a reset. Know someone who is feeling heavy? Share this episode with them—be their glimmer today.
Break the Cycle of Anxiety Today Are you ready to stop the spiral? Join me in the Anxiety Circuit Breaker course, specifically designed to help you regain control and find your calm in just minutes. You can access the full course and take the first step toward a quieter mind by visiting calminganxiety.fm.
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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.
Calming Anxiety | Guided Meditation, Sleep Hypnosis & Panic Attack Relief