Calming Anxiety | Guided Meditation, Sleep Hypnosis & Panic Attack Relief Help me breathe 10-Minute Triage for Instant Panic Relief
Mar 20, 2026
11:03
Help Me Breathe: 10-Minute Triage for Instant Panic ReliefIf you have clicked on this episode because you are struggling right now, I hear you. Your mind is searching for relief, and your body is saying, "Help me breathe".
In this session, I’m drawing on my experience as a clinical hypnotherapist and former paramedic to provide a 10-minute "triage" for your nervous system. We aren't just relaxing; we are intervening. You will learn the cyclic sigh, a biological "off switch" that is more effective than standard box breathing for stopping a panic spiral and resetting your vagus nerve.
You are not in danger, and you are not broken. Your body is simply reacting to ancient stimuli, and together, we are going to move you back to safety.
Episode Chapters
Visit: Calminganxiety.fm
Be gentle with yourself. Smile often. And to your soul, be kind
Connect with us: www.calminganxiety.fm
The Anxiety Circuit Breaker Couse - 5 Wonderful Hypnotherapy Sessions
https://calminganxietypodcast.systeme.io/letter
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Rate & Review: Leave a 5-star review on Spotify or Apple Podcasts to help us reach more listeners!
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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.
In this session, I’m drawing on my experience as a clinical hypnotherapist and former paramedic to provide a 10-minute "triage" for your nervous system. We aren't just relaxing; we are intervening. You will learn the cyclic sigh, a biological "off switch" that is more effective than standard box breathing for stopping a panic spiral and resetting your vagus nerve.
You are not in danger, and you are not broken. Your body is simply reacting to ancient stimuli, and together, we are going to move you back to safety.
Episode Chapters
- 00:00 – Introduction & Triage: Understanding acute anxiety with a former paramedic.
- 00:45 – The Cyclic Sigh: Using the double-inhale to reset your nervous system.
- 02:44 – Guided Breathing: A paced 4-2-6 count to stabilize your heart rate.
- 03:50 – Progressive Relaxation: Releasing tension in the neck and shoulders.
- 05:00 – Acoustic Affirmations: Truths to stop catastrophizing and ground your mind.
- 06:38 – Visualisation: Fading the "red" of adrenaline into a cooling, stable blue.
- 09:06 – 3 Daily Caring Tips: Practical tools for long-term anxiety management.
- 10:15 – Conclusion: Returning to the room and moving forward with kindness.
- The Cold Water Shock: If panic returns, splash ice-cold water on your face to trigger the mammalian dive reflex and instantly lower your heart rate.
- Label the Feeling: Create distance by saying, "I am experiencing the sensation of anxiety" rather than "I am anxious".
- The Digital Boundary: Give your brain a sensory fast by turning off all notifications for one hour.
Visit: Calminganxiety.fm
Be gentle with yourself. Smile often. And to your soul, be kind
Connect with us: www.calminganxiety.fm
The Anxiety Circuit Breaker Couse - 5 Wonderful Hypnotherapy Sessions
https://calminganxietypodcast.systeme.io/letter
👉 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!
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.