Deep Sleep Now 10 Min Nervous System Reset for Anxiety & Insomnia
Mar 10, 2026
A 10-minute nervous system reset that guides horizon breathing and body-weighting to quiet a racing mind. Gentle sleep affirmations encourage letting go and reclaiming worth. Practical sleep anchors include temperature tips, a brain-dump visualization, and a toe-squeeze technique to stay grounded before sleep.
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Horizon Breathing For Bedtime Calm
Use Horizon Breathing to lengthen your out-breath and signal safety for sleep.
Inhale 4s, hold 2s, exhale 6s while visualising a line of light rising and sinking to carry stress away.
insights INSIGHT
A 10 Minute Reset Bridges Day And Night
Short, targeted breathing and visualization can 'bridge the gap' between daytime noise and nighttime stillness.
Martin Hewlett frames this 10-minute practice as a nervous system reset to signal safety before bed.
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Use Imagery And Breath To Sink Into Sleep
Use progressive imagery and repeated breath cycles to deepen relaxation and slow thoughts before sleep.
Imagine a warm weight over the body and repeat the 4-2-6 breath to make muscles heavy, soft and still.
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Struggling with a racing mind or insomnia? Fall asleep fast with this 10-minute sleep meditation designed to bridge the gap between daily noise and nightly stillness. We use a specialized nervous system reset to lower stress and signal your body it is safe to rest.In This Episode:
[0:00] Cold Intro: Immediate grounding for bedtime anxiety.
[0:40] Show Intro: How to break the cycle of worry with our Anxiety Circuit Breaker course.
[1:08] Horizon Breathing: A 4-minute rhythmic breathing exercise to lengthen your exhale and release tension.
[4:45] Sleep Affirmations: 4 minutes of soft affirmations to let go of unfinished business and reclaim your worth.
[7:55] 3 Tips for Deeper Sleep: Proven techniques including temperature regulation and the brain dump method.
[8:51] Slow Outro: A gentle fade into restorative deep sleep.
Featured Resource:The Anxiety Circuit Breaker Course: Stop a racing mind in its tracks with our specialized 5-day toolkit. Designed for high-performers and those feeling "stuck" in stress. 👉
3 Tips for 2026 Sleep Hygiene:
Lower the Temp: Your brain must drop in core temperature to initiate deep sleep. Aim for "mountain air".
The Brain Dump: Use a "locked drawer" visualization to set aside thoughts until 8:00 AM.
Somatic Check: If you wake up, don't check the clock. Squeeze and release your toes to pull energy from your head back into your body.
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.
============================= 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.
Calming Anxiety | Guided Meditation, Sleep Hypnosis & Panic Attack Relief