Panic Attack Help A Guided Breathing Anchor for Instant Calm (Part 1 of 3)

Are you feeling stuck in survival mode, battling a racing heart, or overwhelmed by digital overload? In today’s episode, we step away from the noise and focus on somatic healing to bring your body back to a state of safety.Using Coherent Breathing, a science-backed biological hack, we aim to balance your heart rate variability and exit the "fight or flight" response.
This is Part 1 of our organic 3-part series designed to help you move from immediate panic attack relief to long-term nervous system regulation.What You’ll Experience:

• The Somatic Manual Override: A guided walkthrough of Coherent Breathing ($5$s inhale / $5$s exhale) to stop shallow chest breathing and signal safety to your brain.
• The Anchor Visualization: A powerful mental tool to help you remain steady amidst fragmented attention and external chaos.
• Affirmations for Stability: Internalize phrases like "I am the calm center of my own life" to reclaim your self-worth and peace.

Daily Affirmations Included:

1. "I am the calm center of my own life."
2. "I am returning to my natural state of peace."
3. "I release the need to control things that are not mine to carry."

3 Daily Caring Tips for a Happier Life:

1. The Two-Minute Tech Fast: Prioritize silence before engaging with digital feeds to reduce cortisol spikes.
2. Soften the Gaze: Look at the horizon to tell your brain there is no immediate threat, a simple hack for hypervigilance.
3. Hydrate with Intent: Use the sensation of drinking water as a somatic grounding technique to stay present.

Listen now to begin your journey from panic to peace. ---Timestamps:

• 00:00 – Immediate Panic Relief: Entering a safe space.
• 01:30 – Coherent Breathing: The biological hack for anxiety relief.
• 05:00 – Guided Visualization: Building your internal anchor.
• 07:30 – Affirmations for Mental Clarity.
• 09:00 – 3 Tips for a Happier Life.

Resources:Find the full Anxiety Breaker Course at calminganxiety.fm.Be kind to yourself.


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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/

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Connect With Us:Email: Share feedback or requests at calminganxiety@martinhewlett.co.uk

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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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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.