I’m Feeling Anxious : A 10-Minute Reset for Panic and Racing Thoughts

I’m Feeling Anxious? This 10-minute reset for panic and racing thoughts is designed to pull you out of the noise and back into the quiet architecture of the present moment. Whether you are experiencing high alert or a full-blown panic attack, this session provides immediate nervous system regulation.

In this episode, Martin—a clinical hypnotherapist and former paramedic—guides you through:

• The 426 Carbon Reset: A specialized breathing technique (inhale for 4, hold for 2, exhale for 6) designed to bypass the thinking brain and talk directly to your vagus nerve.
  
  
• A Cortisol Flush: Using paced exhalations to signal to your brain that the threat has passed.
• Somatic Anchoring: Shifting from "high arousal" to "proprioceptive awareness" by feeling the physical foundation beneath you.
• The Architecture of Now: Visualizing the true, unmoving lines of your environment to ground your thoughts.
  
  

Internal Affirmations for StabilityRepeat these internally during the session to reclaim your internal baseline:

• "I am regulated."
• "I am safe in my skin."
• "My body is a solid structure, the storm is outside, not within."
• "I am returning to my center."

3 Daily Caring Tips for a Happier LifeMartin shares three "micro-rest" tips to keep this calm with you throughout the day:

1. The Sensory Circuit Breaker: Use cold water or an ice cube to shock your system out of a thought loop.
2. Digital Hygiene: A one-hour "dopamine fast" by placing your phone in another room.
3. The 60-Second Completion: Reclaim your sense of agency by putting one small thing back in its place.

Go Deeper: For five guided hypnosis tracks specifically designed to break the cycle of anxiety, visit calminganxiety.fm and explore the Anxiety Breaker Course.

Be kind to yourself today.


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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.