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

Latest Episodes:

The Uncertain Moment A Meditation for Finding Your Ground Apr 23, 2026

Show notes

In this deeply personal session, Martin explores how to maintain "unshakable peace" when life puts us in the waiting room—whether for medical news, big appointments, or personal change. Drawing from his own recent experience with deteriorating vision and upcoming surgery, Martin shares the 333 Method to anchor yourself to the present and provide "surgical level focus" when thoughts begin to close in.
Time Chapters

00:00 – Welcome: Finding focus in uncertain times
00:46 – Introduction: Martin, Clinical Hypnotherapist & Former Paramedic
01:15 – The 333 Method: Anchoring to the physical world
02:30 – Breathing into the "Knot": Deep belly relaxation
04:44 – Visualization: The Camera Lens – Sharpening your life's edges
05:47 – Affirmations for Healing and Clarity
07:41 – 3 Daily Caring Tips for a Happier Life
08:55 – Personal Update: Martin’s journey with vision and upcoming surgery
09:47 – Reframing the Curveballs: Adapting and Bouncing Back

The 333 Method (Grounding Technique)When anxiety feels overwhelming, use this discreet tool to return to the "what is":

See: Acknowledge 3 things you can see (textures, light, colors).
Hear: Acknowledge 3 things you can hear (ambient sounds, your breath).
Move: Gently move 3 parts of your body (toes, ankles, shoulders).

Affirmations for Inner PeaceRepeat these internally to allow them to drift into your subconscious heart space:

"I trust the process of my healing."
"My vision for my future is clear and bright."
"I am calm, I am capable, and I am in good hands."

3 Daily Caring Tips

The Pre-Appointment Ritual: Drink a full glass of water before big meetings; dehydration can mimic anxiety symptoms.
Externalize Your Stress: Write your worry on paper and leave it in a drawer. You don't need to carry it into the clinic with you.
The Micro Rest: Give your mind and eyes a 60-second break every hour. Just close them and breathe.

A Note from Martin & Call to ActionWe all face curveballs, and sometimes the world gets blurry—literally and figuratively. Whether you are waiting for news or navigating a health challenge, remember that we adapt, we improve, and we bounce back.
If you’re ready to take the next step in your recovery and want more structured support, please visit calminganxiety.fm to explore the Anxiety Breaker Course.
Be kind to yourself today. You are worth the effort.
👉 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 Feel Better When You Feel Nothing A Gentle Reset for Low Mood Apr 22, 2026

Show notes

Have you woken up feeling "flat," distant, or perhaps just... nothing? If you are experiencing emotional numbness, it doesn’t mean you are broken; it often means your mind has gone quiet to protect itself from overwhelm.
In this session, we skip the pressure of "forced positivity" and focus on a gentle reset for low mood. Using a targeted sensory spark and low-arousal nervous system resets, Martin guides you back to a state of neutral, helping you understand that your value is never tied to your current mood.
Inside This Gentle Reset:

The Sensory Spark: Learn why bypassing "numb thoughts" and talking directly to your nerves through temperature contrast can ground you instantly.
The Inner Hearth Visualization: A soft approach to finding your "steady, gentle warmth" without the pressure of a "bonfire" of joy.
Emotional Resilience: Shifting your perspective to see low moods as passing clouds, while you remain the constant, unchanging sky.

Time Chapters

0:00 – Understanding emotional numbness and the "quiet mind".
1:18 – The Sensory Spark: A low-arousal tool for the present moment.
3:15 – Connecting with the hypnotic rhythm of the breath.
4:43 – Visualization: The Inner Hearth and your core ember.
6:15 – Affirmations for Low Mood: Acceptance and self-kindness.
9:05 – 3 Daily Caring Tips for mental restoration.
10:04 – Final thoughts and the "Be Kind" sign-off.

3 Daily Caring Tips for Low Moods

The 'One Small Thing' Rule: Don't look at the mountain. Wash one dish or put on one clean sock. Small wins lead to dopamine regulation.
Biological Light Exposure: Stand by a window for two minutes to give your circadian rhythm the data it needs to regulate your neurochemistry.
No-Pressure Connection: Keep the thread of connection alive with a simple emoji text. You don't have to explain your mood to stay connected.

Connect With Martin

Deepen Your Healing: Access the full Anxiety Circuit Breaker and over 2,300 guided sessions at CalmingAnxiety.fm.
Support the Mission: If this reset helped you today, please share it with a friend who might be feeling "flat." A review on Apple Podcasts helps our "Little Acorn" grow

👉 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.

Let It Go | Your 10-Minute Midday Reset - Guided Meditation, Apr 21, 2026

Show notes

The middle of the day is often when "striving and managing" turns into physical and mental fatigue. Today, we invite you to hit the pause button. This 10-minute midday reset is a clean slate for your mind and body, designed to clear mental clutter and help you let it go before you head into your afternoon.
Using somatic grounding and vagus nerve resets, Martin guides you through a process of nervous system regulation that restores your capacity to handle the rest of your day with grace.
Time Chapters

0:00 – Finding your clean slate in the middle of the day.
1:09 – The "Open Palm" Somatic Hack for deep relaxation.
2:48 – Visualizing your "Orb of Safety" and clearing the fog.
4:05 – The Lighthouse Breath: Blowing away the midday static.
5:23 – Affirmations to hardwire peace into your soul.
7:18 – 3 Daily Caring Tips for a better afternoon.
8:52 – Integration and returning to the room.

Internal Affirmations

"I am choosing to let it go."
"The morning is behind me, I am present in the now."
"I have all the time I need to be calm and effective."

3 Daily Caring Tips

Hydrate to Regulate: Drink a glass of water immediately following this session. Midday anxiety is often a signal of mild dehydration.
The 20-20-20 Rule: Look at something 20 feet away for 20 seconds to reset your optical nerves and break screen-stare tension.
A Moment of Kind Thought: Spark a natural vagus nerve reset by thinking of one person you appreciate—and don't forget to smile.

Resources

Deepen Your Practice: Join over 2,300 guided sessions and the full Anxiety Circuit Breaker course at CalmingAnxiety.fm.
Support the Show: If this reset helped you, please leave a 5-star review on Apple Podcasts to help us reach more people in need of peace.

"Be kind to yourself.
👉 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.

Loving Yourself Back — A Self-Love Guided Meditation Apr 20, 2026

Show notes

In a world that often teaches us to measure and compare ourselves against impossible standards, it is easy to forget our inherent worth. In this episode, we step away from the to-do lists and the self-criticism to reconnect with a simple truth: you are more than enough exactly as you are.
Join Martin, a former frontline paramedic and clinical hypnotherapist, for a gentle 10-minute journey into self-compassion.
Episode Chapters

00:00 – Introduction: Releasing the habit of being hard on yourself.
01:14 – Settling in and relaxing the body.
01:34 – The Vagus Nerve breath (4-2-8 technique) to signal safety to your nervous system.
02:58 – Visualization: The warm, golden room of rest.
04:44 – Seeing yourself through the eyes of someone who loves you.
05:50 – Self-love affirmations and internalizing your worth.
08:24 – Three daily caring tips for a happier life.
09:33 – Returning to the room and final reflections.

Affirmations for Self-WorthRepeat these quietly to yourself to let them settle into your subconscious:

I am worthy of love, simply because I exist.
I release the habit of being unkind to myself.
I am enough, right now, as I am.
I treat myself with the same gentleness I would offer to a dear friend.
I am deserving of rest, peace, and joy without having to earn it.

3 Daily Caring Tips

The Kind Voice: When you notice your inner critic, pause and ask, "Would I say this to someone I love?".
One Small Act of Self-Care: Do one thing today that is purely for you and not "productive"—like holding a warm cup of tea or taking a walk with no destination.
Accept Your Worth: Even if you don't fully believe it yet, tell yourself you are enough; your subconscious is always listening.

Connect & Go Deeper

The Anxiety Circuit Breaker Course: If you are ready to go deeper into your healing journey, the full course is waiting for you at calminganxiety.fm.
Mindful Walks with Bess: For more moments of peace, join me and Bess for our mindful walks on my YouTube channel @exhalewithmartin.

Remember: Be gentle with who you are, and in everything, 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.

A Walk Through the Trees — Calm for the Soul — Health Anxiety Apr 19, 2026

Show notes

🌿 A Walk Through the Trees
— Calm for the Soul — Health Anxiety If health anxiety has been loud today — the checking, the scanning, the low-level vigilance that never quite switches off — this episode is for you. In today's 10-minute guided meditation, we walk a quiet forest path together. Grounded. Unhurried. And as we move through the trees, your nervous system begins, gently, to set it all down. You don't need to fix anything today. You just need to walk with me.
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🕐 CHAPTERS
00:00 — Cold open — the forest path
00:29 — Welcome & introduction
01:04 — Vagus nerve breathing — 4-2-6 technique
02:35 — Forest walk visualisation begins
04:16 — Health anxiety & the body's quiet truth
05:20 — Affirmations — first pass
06:41 — Drift bridge — deepening
06:58 — Affirmations — second pass
08:32 — Three daily caring tips
09:46 — Wake up & close 1
0:12 — YouTube CTA — @eXHaleWithMartin
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🌱 AFFIRMATIONS
My body is working for me right now in this moment. I do not need to check. I do not need to scan. I am safe.
Health anxiety is a pattern of thought. It is not a diagnosis. It is not the truth. I trust my body's quiet wisdom.
Every breath I take is evidence that I am okay.
I am allowed to feel calm. I am allowed to stop monitoring. I am allowed to rest.
The forest doesn't worry about what might happen next. It simply grows and so do I.
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💚 THREE DAILY CARING TIPS
Tip 1 — The Five Minute Rule When a health worry arrives, give yourself full permission to address it — in five minutes. Set a quiet timer. In those five minutes, do something grounding. The worry will either have shifted, or you can assess it calmly rather than reactively.
Tip 2 — Name the Pattern, Not the Symptom Instead of "I think something is wrong with my heart," try saying out loud: "My health anxiety is active right now." Naming the pattern rather than the symptom creates just enough distance for the nervous system to begin settling.
Tip 3 — Return to the Ground At any point today when anxiety rises — feel the floor beneath your feet. Press down gently. The ground is there. It is solid. It is real. And so are you.
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📺 WATCH ON YOUTUBE — @exhaleWithMartin
Over on the YouTube channel, Martin discusses the deeper feeling of being out in the open — within the woods, within nature, within yourself — in his twice-weekly monologue series. If today's episode resonated, the next step is there waiting for you. 👉 Search @exhaleWithMartin on YouTube or follow the link below.
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🎙️ ABOUT THIS SHOW Calming Anxiety with Martin Hewlett is a daily 10-minute guided meditation and clinical hypnotherapy podcast. Completely free. Every single day. Since October 2019. Martin is a clinical hypnotherapist and former frontline paramedic. Over 10 million downloads. 158 countries. Entirely organic. New episodes every day — follow now so you never miss one.
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🎓 READY TO GO DEEPER? The Anxiety Circuit Breaker — Martin's full self-guided course — is available now at calminganxiety.fm for just $67. ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
📲 SHARE THIS EPISODE If today helped you, share it with someone who needs a quiet moment today. It costs nothing and it might mean everything to them.
👉 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.

Why Do I Feel Sick When I am Anxious? | A Guide to the Anxious Gut - 10 Minutes Guided Meditation Apr 18, 2026

Show notes

If you have been searching for why do I feel sick when I’m anxious, you are in the right place. That cold, sinking feeling and the anxiety-induced nausea in your stomach are not signs of illness; they are signs of a protective body. With over 10 million downloads and a career dedicated to emergency medicine, I have helped thousands understand this mind-gut connection.
In this session, we explore the clinical truth behind an anxious stomach. When your "fight or flight" response triggers, your body performs a tactical maneuver called vasoconstriction, shunting blood away from your digestive tract to power your limbs. Your nausea is simply your digestive organs sitting in "standby" mode while the blood is needed elsewhere. You are not sick; you are simply diverted.
Episode Chapters

0:00 – The Mind-Gut Connection: Understanding why your body isn't broken.
1:10 – Vagus Nerve Stomach Reset: A somatic grounding exercise to signal safety to the brain.
4:30 – The Clinical Truth: A professional explanation of blood shunting and nausea.
5:45 – Solar Plexus Visualization: Using warm golden light to settle the nerves.
6:20 – Affirmations for Peace: Releasing core bracing and trusting your body.
8:30 – 3 Tips for Gut Control: Immediate tools to engage your "rest and digest" switch.
10:00 – Reclaiming Control: Moving beyond the quick fix and being kind to yourself.

The AffirmationsRepeat these internally to reunite mind and body in harmony:

"My stomach is a barometer of my safety and right now it is settling into peace."
"I am not ill, I am responding to adrenaline and this sensation is already fading."
"I release the bracing in my core and trust my body's ability to heal."

3 Tips to Quench the "Anxious Knot"When you first feel that anxiety knot rising, use these three clinical tips:

The Vagus Gulp: Take a slow, deliberate swallow of water to force your throat to engage the rest and digest switch.
The Heat Pad Hack: Apply warmth to your stomach to physically encourage blood flow back to the area.
The Soft Belly Check: Throughout the day, ask yourself "Am I bracing?" and then consciously let that tension go.

A Message from Martin
We are human and we are fragile; nobody is perfect, so don't try to be. But now you have the tools to control these sensations. If you are ready to break the circuit of panic for good, come to calminganxiety.fm and join the Anxiety Circuit Breaker course.
Smile often, spread positivity, and above all else—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.

I Think I'm Having a Panic Attack | Guided Breathing , 10 Minute Meditation Apr 17, 2026

Show notes

f your heart is racing, your chest feels tight, or you feel like you’re losing control—stop. You are safe. This episode is your "emergency stop" button, designed and led by a former paramedic with 25 years of experience on the front lines of medical emergencies.
In this session, we don't just "relax"; we use biological "manual overrides" to signal to your brain that the fire is out.
You'll learn the medical reality behind your symptoms—like why your fingers tingle—to move your mind from a state of emotional panic back into logical control.
Episode Chapters

0:00 – The Paramedic’s Reassurance: A direct message of safety from Martin.
1:00 – The Emergency Stop: Guided breathing to offload $CO_2$ and reset your blood pH.
4:30 – The Science of the "Tingles": Understanding Respiratory Alkalosis and why your body isn't broken.
5:45 – Mindful Release: Dropping the physical weight of anxiety from your jaw and shoulders.
6:20 – Affirmations for Power: Reprogramming the inner narrative.
8:30 – 3 Tips to Quench the Knot: Immediate actions for future moments of rising heat.
9:40 – Mastering the Mind: How to go beyond the "quick fix".

The AffirmationsRepeat these internally to reclaim your ownership of this moment:

"My body is a masterpiece of survival, and right now, it's returning to peace."
"I am the observer of these sensations, not a victim of them."
"I have survived every panic attack before this, and I am already through this one."

3 Pro-Active Tips to Stop Panic EarlyWhen you first feel that knot in your stomach, use these paramedic-approved techniques:

The Cold Water Shock: Splash your face with ice-cold water or hold an ice cube to trigger the mammalian dive reflex and instantly slow your heart rate.
Name the Beast: Say out loud, "This is an adrenaline spike, not a heart attack." Labeling it moves brain activity from the emotional center to the logical one.
The 5-Second Out-Breath: Blow all your air out for five seconds. This forces your body to take a deep, corrective inhale, triggering an automatic reset.

A Note from MartinI’ve been where you are—I’ve had horrendous panic attacks in my past. It was through my work as a paramedic that I discovered how to coach the body back to calm. You are doing better than you think.
If this session helped you breathe again, please share it with one person who needs to hear a reassuring voice today. For more daily support, subscribe to Calming Anxiety and explore our archive of over 2,300 sessions.
Ready to break the cycle for good? Come and find me at calminganxiety.fm to enroll in the Anxiety Circuit Breaker Course and let’s master your mind together.
Smile often, spread positivity, and above all else—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.

Grounded in the Chaos 5 Minutes of Calm Apr 16, 2026

Show notes

🌿 The Healing Power of Trees: A Woodland Walk for Your Nervous System
Watch the full experience here: https://www.youtube.com/@exhalewithmartin
My First Mindful Walk - https://youtu.be/RIC6hGe21b8?si=4KaCK2Bzcgf332cp
Feeling the weight of a busy day?
Leave the noise of the "rushing life" behind and step into the stillness of the North Devon woods with me and Bess.
This isn't a structured therapy session; it's a glimmer—a pure moment of mindfulness designed to ground your nervous system. In this nine-minute walk, we explore the simple, miraculous details that trees offer when we slow down enough to notice them: the aroma of wild garlic, the sunlight streaming through new leaves, and the ancient, knurled texture of oak bark.
🌲 In This Session, We Explore:

Nature’s Pace: Why trees never rush, and what an oak sapling can teach us about patience.
Sensory Grounding: The "sublime" sounds of wind in the treetops and the distinct scent of spring sap.
Finding Your Tree: My personal practice of saying "hello" to a specific tree on every walk.
Digital Detox: Replacing social media noise with the grounding sound of a woodland stream.

✨ Daily AffirmationsCarry these with you as you breathe today:

I am grounded, even when the world is not.
I do not need to control everything to feel safe.
Stillness is always available to me.
I return to myself, again and again, and that is enough.

🎧 About MartinI am a clinical hypnotherapist and former frontline paramedic based in North Devon. I share my understanding of mindfulness and mental health to help you take better care of your beautiful soul.
Join the Community: If you find peace in this woodland walk, please give this video a thumbs up and subscribe with notifications turned on. I aim to bring you these moments of calm once or twice a week.
Listen to the Podcast:

Be kind to yourself. ---Subscribe for more walks: https://www.youtube.com/@exhalewithmartin
👉 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.

RIGHT NOW BREATHE Guided Meditation for Panic Attack Relief Apr 16, 2026

Show notes

Right Now. Breathe. | Panic Attack Relief | Guided Meditation & Clinical Hypnotherapy
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🧠 ABOUT THIS EPISODE
If you are having a panic attack right now — this episode is for you. The racing heart. The tight chest. The feeling that something is terribly wrong. You are not in danger. You are having a panic attack. And in the next ten minutes, we are going to move through it together.
Former frontline paramedic and clinical hypnotherapist Martin Hewlett has held the hands of people in genuine medical emergencies. He knows the difference between a body in danger and a nervous system in overdrive. Using vagus nerve breathing, deep guided visualisation, and powerful affirmations designed specifically for panic attack relief, this session will help you interrupt the panic response, calm the physical symptoms of anxiety, and return your nervous system to safety.
Panic attacks feel like the end of something. They are not. They are a wave — and every wave, without exception, passes. Perfect for: panic attack relief, how to stop a panic attack, panic attack breathing, health anxiety relief, anxiety and panic, physical symptoms of anxiety, guided meditation for panic, nervous system reset.
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⏱️ CHAPTERS
00:00 — Right now. Just stop. | Panic attack opening
00:32 — Welcome | Martin Hewlett, clinical hypnotherapist & former paramedic
01:23 — Find your place | Settle in
01:37 — Vagus nerve breathing — interrupt the panic response
02:07 — 4-2-6 breathing — your nervous system's off switch
03:14 — The panic is already shifting
04:00 — Visualisation — your safe place 0
4:51 — Panic attacks are a wave — every wave passes
05:17 — Health anxiety and chest tightness — what your body is telling you
06:06 — Affirmations — first pass
07:23 — Drift passage — float into calm
08:27 — Affirmations — second pass
08:42 — Three daily caring tips for panic attacks and health anxiety
10:25 — Wake-up close
10:42 — Share this episode
11:03 — CTA — The Anxiety Circuit Breaker at calminganxiety.fm
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✨ TODAY'S AFFIRMATIONS
🌿 This feeling is temporary — I have survived every panic attack before this one.
🌿 My body is not in danger — it is returning to calm right now.
🌿 I know how to breathe through panic attack symptoms — and I am doing it now.
🌿 My nervous system is strong and it is already settling.
🌿 I release the fear of the feeling — and I let it pass through me.
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💛 THREE DAILY CARING TIPS

Name what is happening — out loud.

When a panic attack begins or health anxiety spikes, say these words out loud if you can: "This is a panic attack. It is not dangerous. It will pass." Naming it accurately — not catastrophising it — activates the prefrontal cortex and begins to interrupt the fear loop. Naming it is not giving in. It is taking control.

The 5-4-3-2-1 grounding reset for panic.

When the physical symptoms of a panic attack feel overwhelming, ground yourself through your senses. Name five things you can see. Four you can touch. Three you can hear. Two you can smell. One you can taste. This pulls your attention out of the internal panic spiral and into the present moment. Keep it in your pocket for the next wave.

Stop Googling your symptoms.

If health anxiety is travelling alongside your panic attacks — and for many people it is — the single most powerful thing you can do between episodes is resist the urge to search your physical symptoms online. Every search feeds the anxiety loop. Speak to your doctor or a health professional once. Then trust the answer.
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🎙️ ABOUT THE SHOW Calming Anxiety with Martin Hewlett is a daily 10-minute guided meditation and clinical hypnotherapy podcast. Launched October 2019. Over 10 million downloads across 158 countries — entirely through organic search, zero paid promotion. Martin is a clinical hypnotherapist and former frontline paramedic. That combination is the foundation of everything you hear in this show. New episode every single day. Always free. No paywall.
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🔓 BREAK THE CYCLE — THE ANXIETY CIRCUIT BREAKER Ready to stop panic attacks at their root? 👉 calminganxiety.fm The Anxiety Circuit Breaker — 5 focused clinical hypnotherapy sessions — is waiting for you. Just $67. It could change everything. ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
📲 SHARE THIS EPISODE If this helped you today, please share it — with anyone who struggles with panic attacks or those dark moments when the body feels like the enemy. Every share puts this episode in front of someone searching for panic attack relief right now, at exactly the moment they need it.
👉 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/
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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.

My Mind Won’t Stop 10 Minute Inner Sanctuary Meditation Apr 15, 2026

Show notes

Is your mind a crowded room of "what-ifs" and endless noise? If you are struggling with racing thoughts, overthinking, or the weight of the world, it is time to build your Inner Sanctuary.
Join Martin—a clinical hypnotherapist and former paramedic—for this high-performance NSDR (Non-Sleep Deep Rest) session.
This episode is scientifically designed to trigger neuroplasticity and deep calm, helping you move beyond just "escaping" the world to truly mastering your internal landscape.
Master Your Mindset with Somatic Tools:

The Physiological Sigh: Utilize this scientifically proven breathing technique to lower real-time stress and signal your vagus nerve that you are safe.
Subconscious Rewiring: Enter the theta state, the doorway to subconscious thinking, where you can anchor new patterns of peace and resilience.
Somatic Grounding: Experience a physical "melt" as you release tension in your neck and shoulders, allowing your nervous system to regulate in real-time.
Mental Anchors: Practice affirmations designed to transition you from being a victim of your thoughts to becoming a calm observer.

Your Daily Caring Toolkit:

Box Breathing in Transitions: A simple nervous system reset for when you start your car or open your laptop.
The Hydration Ritual: Use mindful drinking as a physical reset for your body throughout the day.
The 5-4-3-2-1 Technique: The ultimate grounding tool to stop a "what-if" spiral in its tracks.

Go Deeper with the Anxiety Breaker:Ready to silence the noise for good? Join the Anxiety Circuit Breaker Course at calminganxiety.fm. For just $67, you get five focused self-hypnosis sessions specifically created to combat negative thinking and chronic anxiety.
Support the Show: If this meditation helped you find your center, please subscribe, share on social media, and leave a five-star review. Your engagement helps the algorithm bring these tools to those who need them most.
Remember: Be kind to yourself. You are the architect of your own peace.
My Random monologues on living a mindful life - https://www.youtube.com/watch?v=RIC6hGe21b8
👉 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.

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