Calming Anxiety | Guided Meditation, Sleep Hypnosis & Panic Attack Relief

Latest Episodes:

Books at Bedtime by Calming Anxiety - Alice in Wonderland Chapter 5 Jun 06, 2026

Show notes

Unwind, let go of the day, and ease your mind into tranquil relaxation with the Anchored meditation app. As a featured selection in our Books at Bedtime library, this episode presents Chapter 5 of Lewis Carroll's beloved masterpiece: Advice from a Caterpillar.If you are struggling to quiet a racing mind, dealing with insomnia, or looking to soothe late-night nighttime anxiety, this dreamlike tale is a beautiful addition to your nightly sleep routine.Why this episode works for sleep and relaxation:

Languid, Sleepy Cadence: Experience the notoriously slow, hypnotic conversation between Alice and the Caterpillar. The Caterpillar’s deliberate, sleepy dialogue acts as a natural pacing mechanism to help slow your breathing and lower your heart rate.
Comforting Cognitive Distraction: Listen as Alice tries to navigate the absurd logic of the Wonderland forest and recites the whimsical poem You Are Old, Father William. This gentle narrative provides just enough mental focus to distract you from tomorrow's worries without keeping your brain alert.
Immersive Relaxation Audio: Crafted specifically for bedtime listening, the calm vocal delivery and tranquil pacing of this track are designed to reduce stress, calm the nervous system, and smoothly guide you into a state of deep, restorative sleep.

Turn off the world, sink deep into your pillows, and let the Anchored app gently drift you off to sleep.
👉 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.

Racing Thoughts at Night — A 10-Minute Guided Meditation to Quiet Your Mind Jun 06, 2026

Show notes

Racing Thoughts at Night — A 10-Minute Guided Meditation to Quiet Your Mind
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🌙 ABOUT THIS EPISODE
Can't sleep because your mind won't stop racing? Lying awake with anxious thoughts looping, replaying, jumping ahead to tomorrow? This free 10-minute guided meditation for racing thoughts at night is here for you right now. Whether you're dealing with sleep anxiety, anxiety insomnia, or that 3am spiral of overthinking and catastrophising before bed — this session will help you quiet the noise, release the day, and guide your mind gently toward deep, restorative rest.
Your thoughts are not facts. They are weather. And weather passes. Hosted by Martin Hewlett — clinical hypnotherapist and former frontline paramedic. A daily free guided meditation for anxiety relief, sleep anxiety meditation, and racing mind at bedtime.
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🕐 EPISODE CHAPTERS
0:00 — Introduction — Racing thoughts at night relief begins here
0:23 — Welcome to Calming Anxiety with Martin Hewlett
1:00 — Vagus nerve breathing — 4-2-6 technique to calm the anxious mind
2:28 — Visualisation — The peaceful room. Permission to stop.
5:22 — Affirmations — First pass
6:32 — Drift bridge — Sinking deeper into stillness
6:54 — Affirmations — Second pass
8:08 — Three daily caring tips for sleep anxiety and racing mind
9:37 — Wake-up close and CTA ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
✨ TONIGHT'S AFFIRMATIONS
Repeat these internally as Martin guides you. Let them settle into the deeper part of you.
My mind is allowed to rest tonight. I do not need to solve anything before I sleep.
My thoughts are not facts — they are weather, and weather passes.
I release the day. It is done, and I did enough.
My body is safe. My mind is safe. I am allowed to let go. ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
💙 THREE DAILY CARING TIPS

The Thought Shelf When a racing thought arrives tonight — tomorrow's meeting, the unread message, the thing you should have said — imagine placing it on a shelf. Not throwing it away, just putting it down. You can pick it up tomorrow if you still need it. Most of the time, in the morning light, you won't.
2. The Body Scan Drop Start at your forehead. Consciously release the muscles there. Then your jaw. Then your shoulders. Then your hands. Sleep anxiety lives in the body as much as the mind — and when you systematically release the physical tension, the mental noise has less to hold onto.
3. Name the Time If you find yourself catastrophising at night — spiralling into worst-case thinking, anxiety insomnia, the 3am version of every problem — simply say: this is night thinking. It is louder than it is true. You are not getting clarity at 3am. You are getting amplification. Give yourself permission to defer. ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
🎙️ ABOUT THE SHOW Calming Anxiety is a free daily 10-minute guided meditation and clinical hypnotherapy podcast hosted by Martin Hewlett — clinical hypnotherapist and former frontline paramedic. Over 10 million lifetime downloads. Listened to in 158 countries. Ranked #1 on Apple Podcasts US and UK and Spotify for panic attack relief. No paywall. No algorithms deciding what you hear. Just Martin, every single day. ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
🔓 READY TO GO DEEPER? If this session helped you find a little quiet tonight, the Anxiety Circuit Breaker course goes much deeper — building the tools to calm anxiety at its root and break the cycle of sleepless, anxious nights for good. 👉 calminganxiety.fm — just $67 ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
🔁 SHARE THIS EPISODE Someone else is lying awake right now who needs to hear this. If it helped you, please share it. Every voice that becomes quiet and kind to itself genuinely helps the world heal. ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ ━━━━━━━━━━━ Smile after, my friend. Be kind. 💙

Books at Bedtime by Calming Anxiety - Alice in Wonderland Chapter 4 Jun 05, 2026

Show notes

Step away from the stresses of the day and let your mind wander into a world of pure imagination with the Anchored meditation app. As part of our signature Books at Bedtime audio library, this episode brings you Chapter 4 of Lewis Carroll's timeless classic: The Rabbit Sends in a Little Bill.If you suffer from insomnia, chronic nighttime anxiety, or a racing mind at 2:00 AM, this comforting, whimsical tale is the ultimate addition to your nightly sleep routine.Why this episode is perfect for sleep and relaxation:

Gentle Mental Distraction: Follow Alice as she gets stuck in the White Rabbit’s house, encounters the chaotic helper Bill the lizard, and plays hide-and-seek with a giant puppy in a thick wood. The playful, surreal narrative serves as a gentle cognitive anchor, giving your brain something comforting to focus on while your body relaxes.
A Natural Path to Calming Down: Watch your stress fade as Alice escapes the busy house and transitions into the quiet, slow-paced atmosphere of a deep, dreamlike forest, eventually meeting a calm, quietly meditating Caterpillar.
Premium Relaxation Audio: Masterfully paced for effortless drifting, this story uses soothing vocal tones and rhythmic storytelling designed to lower your heart rate, ease tension, and prepare your nervous system for a night of deep, restorative sleep.

Turn down the screens, settle under the covers, and let the Anchored app gently guide you into a peaceful, deep slumber tonight. Wonderland is waiting.
👉 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.

Books at Bedtime by Calming Anxiety - Alice in Wonderland Chapter 3 Jun 05, 2026

Show notes

This section follows Alice and a bizarre group of birds and animals trying to get dry after getting wet. They listen to a dry history lecture from a mouse, participate in a chaotic "Caucus-race" where everyone wins, and Alice accidentally scares everyone away by talking about her cat, Dinah (spelled phonetically as "dinner" in the transcript).
The Sleep/Relaxation Angle: While the plot features playful arguments and nonsense logic, it works perfectly as a "boring bedtime story" or distraction tool. The inclusion of the dry recitation of English history (William the Conqueror) acts as a fantastic cognitive anchor—it gives a racing mind something low-stakes to focus on, letting the listener drift off effortlessly.

📝 SEO-Rich App DescriptionTitle Option: Bedtime Stories for Grown-Ups: Alice in Wonderland – The Caucus Race (Books at Bedtime)Description:Escape the chaos of a racing mind and drift into a peaceful slumber with this classic tale from the Anchored meditation app library. As part of our curated Books at Bedtime collection, this episode features Chapter 3 of Alice’s Adventures in Wonderland: A Caucus-Race and a Long Tale.If you are struggling with insomnia, nighttime anxiety, or simply need help winding down after a long day, this whimsical yet soothing story is the perfect addition to your nightly sleep routine.Why it works for sleep and relaxation:

Cognitive Distraction: Follow Alice, the Dodo, and the Mouse through a delightfully nonsensical argument and a circular race where everyone wins. The low-stakes, gentle narrative gives your brain just enough to listen to without keeping you awake.
The Perfect Sleep Inducer: Listen closely as the Mouse attempts to dry the crowd by reciting the "driest thing" he knows—a monotonous history lesson on William the Conqueror. It is the ultimate antidote to a busy mind.
Calming Audio Experience: Specifically formatted for the Anchored app, this audio track utilizes gentle vocal pacing and calming tones to lower your heart rate, reduce stress, and guide you into deep, restorative sleep.

Let go of the day's tension, focus on the soothing rhythm of the story, and let Books at Bedtime help you find your calm tonight. Turn off the lights, press play, and let your mind wander into Wonderland.Keywords Included: Bedtime stories for grown-ups, Anchored meditation app, Books at Bedtime, insomnia relief, nighttime anxiety, relaxation audio, sleep routine, calming stories, reduce stress, deep sleep.
👉 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.

Adrenaline Hangover Guided Recovery Meditation After a Panic Attack or Anxiety Spike Jun 05, 2026

Show notes

Understanding the Adrenaline Hangover
When you experience a panic attack, your system is flooded with adrenaline and cortisol. Even after the "threat" is gone, these chemicals take time to clear, often leaving you feeling emotionally grey, achy, or tearful. This isn't a sign of weakness; it is your body performing essential "clean-up work".
Timed Chapters

00:00 – Identifying the "Adrenaline Hangover"
02:45 – Vagus Nerve Breathing: The 4-2-6 Technique
04:16 – Guided Visualization: The Room and the Fire
07:17 – Recovery Affirmations
08:30 – 3 Daily Caring Tips for Post-Anxiety Recovery
10:16 – Returning to the Room & Final Reflection

Affirmations for HealingAs you listen, let these truths settle into your mind:

"My body did exactly what it was built to do. The storm has passed and I am safe."
"I am allowed to rest now. The work is done."
"What I am feeling is not weakness, it is recovery. My nervous system is intelligent and it is healing."

3 Daily Caring Tips for Recovery

Feed the Recovery: Your blood sugar often drops after a high-adrenaline event. Eat something small and nourishing—like a banana or a handful of nuts—to give your body the fuel it needs to finish the "clean-up".
Don't Analyze It Yet: Avoid the urge to replay or "fix" the event immediately. Your thinking is still distorted by clearing cortisol; give yourself until tomorrow to process.
Tell Your Body It’s Over: Use gentle physical movement, like a warm shower or a slow walk, to help flush remaining stress hormones from your bloodstream.

Join the CommunityRiding out a full anxiety spike and choosing calm over chaos is an enormous achievement. If this session helped you find your footing again, please consider sharing it with a friend or loved one who might be struggling.
Leave a comment or a review to let me know how you're feeling—your words help our community grow and ensure that no one has to face these moments alone.
Be gentle with yourself today. You’ve earned it.
Be Kind.
👉 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.

Books at Bedtime by Calming Anxiety - Alice in Wonderland Chapter 1 & 2 Jun 04, 2026

Show notes

Books at Bedtime: Alice in Wonderland (Chapters 1 & 2)

Fall Asleep to Alice in Wonderland | Chapters 1 & 2

Description: Let go of the day's stress and settle in for a gentle journey down the rabbit hole. In this episode of Books at Bedtime by Calming Anxiety, Martin Hewlett invites you to escape the frustration of insomnia and restless nights with a soothing narration of Lewis Carroll’s timeless classic, Alice in Wonderland. In this opening installment, we follow Alice as she drifts away on a warm afternoon, only to encounter a curious White Rabbit with a waistcoat pocket.
As she tumbles slowly down the deep well and navigates the strange, shifting halls of Wonderland, let your own mind drift away from the weight of tomorrow. Featuring Martin’s signature soft, reassuring English tone and a deeply calming cadence, this episode is meticulously crafted to lower your heart rate, quieten anxiety, and ease your mind into a deep, restorative sleep. Whether you struggle with a racing mind at midnight or simply love a cozy bedtime story, close your eyes, breathe easy, and let yourself float away into Wonderland."And remember, be kind to yourself."
Become a supporter of this podcast: https://www.spreaker.com/podcast/calming-anxiety-guided-meditation-sleep-hypnosis-panic-attack-relief--4110266/support.
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.

You Are Allowed to Rest Daily Guided Affirmations for an Exhausted Mind Jun 04, 2026

Show notes

🎙️ ABOUT THIS EPISODE Feeling tired in a way that sleep doesn't fix?
Mind still busy even when your body is still? This guided affirmation meditation is for the exhausted nervous system — for anyone who needs permission to stop, to rest, and to release the guilt that so often comes with it.
Clinical hypnotherapist and former frontline paramedic Martin Hewlett guides you through a gentle vagus nerve breathing reset, a safe visualisation, and six powerful affirmations designed to land somewhere deeper than thought. You didn't earn rest through perfection. You earned it by making it this far. ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ 🧭 EPISODE CHAPTERS
0:00 — Cold Open
0:30 — Welcome & Introduction
1:00 — Vagus Nerve Breathing Reset (4-2-6)
2:30 — Visualisation: Permission to Rest
5:00 — Affirmations, First Pass
6:45 — Drift Bridge 7:00 — Affirmations, Second Pass
8:30 — Three Daily Caring Tips
9:15 — Wake-Up Close & Course CTA ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ ✨ AFFIRMATIONS IN THIS EPISODE
I am allowed to rest. My worth is not measured by how much
I produce. I release the need to justify my exhaustion.
I am doing enough. I am enough.
My body is wise. My nervous system is not my enemy.
I give myself the same patience I would give someone I love. ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ 💡 YOUR THREE DAILY CARING TIPS

The Permission Pause Once today, when you notice yourself pushing through fatigue, stop for thirty seconds. Put your hands flat on a surface — a table, your thighs, the floor. Feel something solid beneath you. Say quietly: I am allowed to stop. That pause is not weakness. In clinical terms, it is nervous system regulation.
2. The One Thing Reframe When the list feels impossible, ask yourself: what is the one thing that actually matters today? Not the ten things. The one. Give that thing your attention. Everything else is tomorrow's problem — and tomorrow's you is more rested than today's.
3. The Body Check-In Twice today, without judgement, ask yourself: where am I holding tension right now? Jaw, shoulders, hands? Just noticing it — naming it — begins to release it. You don't have to fix it. You just have to see it. ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ 🎓 GO DEEPER — THE ANXIETY CIRCUIT BREAKER COURSE If this session helped you, the next step is breaking the cycle for good — not just managing it day by day. 👉 calminganxiety.fm — just $67 Five focused clinical hypnotherapy sessions built specifically to change how you relate to anxiety, from the inside out. It's helped thousands of people find real, lasting ground. ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ 📺 YOUTUBE Twice-weekly monologues, deeper dives, and mental health conversations. 👉 @EXHaleWithMartin

Feel Safe in Your Body A 10-Minute Body Scan to Calm Your Nervous System Jun 03, 2026

Show notes

Are you feeling "on edge," disconnected, or physically tense? Today’s episode is a direct invitation to come home to yourself. In just 10 minutes, we use a targeted body scan to calm your nervous system, helping you move from a state of "bracing" into deep nervous system regulation.
What You’ll Learn in This Session

Physiological Sighing: A clinical-grade "hack" to lower cortisol in seconds.
Somatic Grounding: Techniques to anchor your awareness and create a felt sense of safety.
Vagus Nerve Activation: How to use your breath to signal peace to your brain.
The Gift of Presence: A guided journey to honor exactly who you are, without the need to "fix" anything.

Timestamps for Navigation

0:00 – Why feeling safe in your body is the first step to recovery.
1:18 – The Physiological Sigh: Your fastest tool for down-regulation.
2:10 – Beginning the 10-Minute Body Scan (Feet to Hips).
5:50 – Visualizing your internal sanctuary and vagus nerve reset.
8:40 – 3 Daily Caring Tips for mental fitness.
9:50 – Integration and coming back to the room.

Resources & Links

Master the Course: Deepen your journey at CalmingAnxiety.fm.
Podcast Website: Find full transcripts and more "Anxiety Breaker" resources here.
Support the Show: If this helped you find peace, please subscribe and leave a review. Your support helps this "Little Acorn" grow.

A Loving Kindness Meditation for When You're Being Too Hard on Yourself Jun 02, 2026

Show notes

Be Gentle With Yourself Today: A Meditation for Self-Compassion
Do you find your inner voice is often your harshest critic? When struggling with anxiety, that internal dialogue can become watchful and judgmental, replaying every mistake and pointing out every flaw. Today, we put that right by learning how to be genuinely, quietly kind to ourselves.
Join Martin Hewlett—clinical hypnotherapist and former frontline paramedic—for a 10-minute loving kindness meditation designed to settle your nervous system and bridge the gap between harsh self-judgment and the peace you actually deserve. Using vagus nerve breathing and gentle visualization, we will move past the thinking mind and into a state of wonderful stillness.
In This Episode:

[0:00] Cold Intro: Finding safety in the present moment.
[1:00] Vagus Nerve Breathing: Using the 4-2-6 breathing technique to signal your body’s "brake pedal" and end the internal sense of emergency.
[2:30] Visualization: A journey to a quiet garden where nothing needs to be fixed or achieved.
[5:00] Affirmations for Self-Peace: Healing words to help you release the need for perfection.
[8:30] 3 Daily Caring Tips: Practical tools for awareness and self-compassion.
[9:15] Grounding & Close: Returning to the room with a courageous new perspective.

Today’s Affirmations:

I am doing the best I can, and that is enough.
I am allowed to be a work in progress.
I release the need to be perfect in order to deserve peace.
I am worthy of kindness, especially from myself.
I choose to be gentle with myself today.

3 Daily Caring Tips:

Notice the Inner Voice: Pay attention to how you speak to yourself when things go wrong; awareness is the first step toward change.
The Self-Compassion Pause: Place a hand on your chest and acknowledge your struggle—this activates a natural calming response.
Find One Thing You Did Right: Before sleep, identify one thing you handled today; the evidence usually proves you are doing better than anxiety claims.

A Note from MartinYou did something quietly courageous today by choosing kindness for yourself. If this session brought you peace, please subscribe and share it with someone else who might be struggling. For those ready to go much deeper into their healing journey, join us at calminganxiety.fm.
Be positive to yourself. You are stronger than you feel, and in everything, my friend—be kind.
👉 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.

How to Stop a Panic Attack - A 10-Minute Guided Reset Jun 01, 2026

Show notes

When a panic attack hits, the hardest thing in the world is to believe it will pass. Your heart is racing, your chest feels tight, and your brain is screaming danger. But I want you to hear me clearly: It will pass. It always passes.In this 10-minute episode, we break down the physiology of panic and use a simple, clinically proven breathing reset to step on your nervous system's brake pedal.🚀 HELP BRING THE 'ANCHORED' APP TO iOS!
The community campaign to bring the Anchored app to Apple devices is moving beautifully, and because of your incredible generosity, iOS coding is officially starting!If you would like to help bring this tool to market, please consider supporting the project. As a massive thank you, everyone who donates will receive free lifetime premium access to Anchored. 👉 Click Here to Donate on GoFundMe 🌐 Learn more at: calminganxiety.org/anchored⏱️ EPISODE CHAPTERS

00:00 – The Physiology of a Panic Attack
01:23 – Community News & The Anchored App Launch
02:07 – Settling into Your Quiet Space
02:30 – The Science of the Vagal "Top Sip"
03:19 – Guided 4-1-2-6 Vagal Breathing Exercise
04:44 – Visualizing the Storm Passing Safely
07:24 – Affirmations for Absolute Safety
09:06 – 3 Daily Caring Tips for a Happier Life
11:01 – Grounding & Rewiring the Brain for Calm

🧘 TODAY'S GROUNDING AFFIRMATIONSRepeat these internally to shift from panic to structural calm:

"My nervous system is doing its job. I am safe."
"The panic attack will pass. It always does."
"I am not my anxiety. I am the one observing it."
"Every breath I take brings my body closer to calm."
"I have the tools. I have the breath. I have this moment."
"I am safe. I am here. I am breathing. That is enough."

💡 3 DAILY CARING TIPS

The Countdown Drop Assign one single number to each full, deliberate breath cycle, counting down from nine down to one. This occupies the section of your brain spinning into catastrophe while mechanically slowing your breathing down.
2. Talk Directly to Your Body When physical symptoms like a racing heart or tingling hands arise, speak to that part of your body directly. Out loud or in your mind, say: "I hear you. You are safe. You can let go now." This is a validated somatic therapy technique that signals biological safety to your nervous system.
3. Schedule Your Worry Window Suppressing anxiety only creates cumulative pressure. Instead, give your anxiety a dedicated 10-minute window each day at the same time and place. Write your worries in a notebook, then close it firmly. If anxiety bubbles up later, you can genuinely tell it: "I have time for you later. Not right now."❤️ SHARE THE CALMIf this session helped you navigate a difficult moment today, please pay it forward. Send this episode via text or message to just one person who might need to know that free, daily panic relief is always right here.Smile often, and to your beautiful self...Be Kind.

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Backing Music: Chris Collins
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Affiliate links to the gear I use the items that give me a more tranquil life.
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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.

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