My Heart is Racing and I Don't Know Why — 10-Minute Guided Calm for Panic Attack Relief

My Heart is Racing and I Don't Know Why — 10-Minute Guided Calm for Panic Attack Relief

Have you ever woken up with a racing heart, a tight chest, or a sudden, overwhelming sense of dread? Whether it hits at 3:00 AM or in the middle of a Tuesday meeting, a panic attack can feel like a medical emergency. In today’s episode, we deconstruct the physiology of panic and provide you with the clinical tools to outlast the wave and return to calm. I’m Martin, a clinical hypnotherapist and former paramedic. Having sat with many people in the midst of a physical crisis, I’m here to tell you: your heart is not failing—it is protecting you. Time Chapters * 00:00 – Identifying the "Full Body Panic Signal" * 01:10 – Meet Martin: From Paramedic to Hypnotherapist * 02:00 – The Physiology of Panic: Why Adrenaline Makes Your Chest Tight * 03:15 – The 3-Minute Rule: Understanding the Biological Half-Life of Adrenaline * 03:45 – The "Brake Cable" Breath: Guided Physiological Sigh * 05:05 – Shoreline Visualization: Watching the Wave Break * 07:45 – Grounding Affirmations for Lasting Calm * 08:50 – 3 Daily Caring Tips for Panic Recovery * 10:40 – Final Thoughts: Coming Back to the Present Affirmations for Panic RecoveryLet these words land in your body to help signal to your nervous system that the "emergency" is over: * “This is a panic attack; I am not in danger.” * “My heart is strong; it is working to protect me, not hurt me.” * “Adrenaline is clearing from my body with every breath I take.” * “The wave is already breaking; I am already returning to calm.” * “I have survived every panic attack before this, and I will survive this one too.” 3 Daily Caring Tips 1. Name It to Tame It: When symptoms start, say "This is a panic attack" out loud. This shifts brain activity to your prefrontal cortex, the rational side of your mind. 2. Don’t Leave the Room: Avoid the urge to flee. Staying in the location teaches your brain that the environment is actually safe, updating your internal "safety map". 3. Rest After, Not Instead Of: A panic attack is physically exhausting. Treat yourself with kindness afterward—hydrate, move gently, and allow for quiet time. A Note From MartinIf you’re tired of just "surviving" these moments and are ready to stop them at the source, I invite you to join me for my Anxiety Circuit Breaker Course. It features five focused hypnotherapy sessions designed to help you reclaim your life from the clinical roots of anxiety. You don't have to walk this path alone. You are capable, resilient, and stronger than your anxiety knows. Join the community at calminganxiety.fm [https://www.google.com/search?q=https://calminganxiety.fm] In everything you do today, 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 [https://www.spreaker.com/podcast/calming-anxiety--4110266/support] Buy Me a Coffee: Support hosting costs at https://www.buymeacoffee.com/calminganxiety [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 [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/ [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 Lose Myself in Relationships — Guided Meditation for Anxiety & Anxious Attachment

In this final installment, clinical hypnotherapist Martin Hewlett guides you through the ultimate goal of relationship healing: maintaining your "wholeness" while staying deeply connected to another. Anxiety often suggests that love requires you to hand over your entire "flame" to someone else for safekeeping. This session uses guided visualization to help you reclaim your own light, ensuring it burns steadily from within, independent of your relationship's status. If you have ever felt you had to shrink to make love feel safe, this episode will help you stand tall in your own worth. In This Finale, We Explore: * The Two Flames Visualization: Understanding healthy proximity vs. unhealthy dependence. * Internal Resilience: Recognizing the light within you that no relationship can extinguish. * The Power of Repair: Why healthy relationships aren't perfect, but are defined by how we return to one another. * Vagus Nerve Breathwork: A practical 6-second tool to choose connection over reaction. Episode Time Chapters * 00:00 – Reflection: What it means to complete this journey. * 01:55 – Settling the Body: Why we start with the nervous system. * 02:44 – The 4-2-6 Breath: Signaling safety to the mind. * 04:12 – Guided Visualization: The side-by-side flames. * 05:53 – Reclaiming Your Flame: Burning steady and self-contained. * 07:30 – Affirmations for Wholeness and Connection. * 08:52 – 3 Daily Caring Tips for Relationship Integration. * 10:45 – Closing: You are human, you are healing, and you are worth the risk. Affirmations for WholenessRepeat these to integrate your sense of self with your capacity to love: * "I am home, and I choose to share that wholeness." * "I love fully, and I remain myself." * "I do not have to shrink to make love feel safe." * "I am enough to love and be loved exactly as I am right now." 3 Daily Caring Tips 1. Keep One Thing for Yourself: Maintain a practice, interest, or friendship that is uniquely yours to protect your "wick." 2. Believe in the Repair: Understand that the rupture is not the end—the repair is the love. 3. The Vagus Nerve Pause: Take one full 6-second breath before responding to a trigger. Choosing the pause is choosing the relationship. Support & SubscribeIf this series has helped you, please Subscribe and Share it with a friend. Your engagement helps us continue providing these free daily sessions. * Go Ad-Free: Join our Supporters Club for just $5 a month to listen without interruptions. * Deepen Your Healing: Visit calminganxiety.fm [https://www.google.com/search?q=https://calminganxiety.fm] for more resources. Be kind to yourself today. You’ve done the hard work; now allow yourself to rest in 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 [https://www.spreaker.com/podcast/calming-anxiety--4110266/support] Buy Me a Coffee: Support hosting costs at https://www.buymeacoffee.com/calminganxiety [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 [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/ [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 12

Welcome to the final chapter of our Alice in Wonderland journey on Books at Bedtime, brought to you by Calming Anxiety. If an overactive mind or a long, stressful day is keeping you awake tonight, let the soothing cadence of classic storytelling act as a gentle distraction, easing you into a deep, uninterrupted sleep. Tonight, we conclude Lewis Carroll’s classic tale with Chapter 12: Alice's Evidence.We return to the chaotic courtroom of Wonderland, where Alice is called to give her testimony. Having suddenly grown to her full size, Alice inadvertently topples the jury box, scattering the animal jurors like goldfish from a bowl. Listen as the King desperately attempts to enforce Rule 42, the White Rabbit reads a final, nonsensical piece of poetic evidence, and the furious Queen demands a sentence before a verdict can even be reached. As the illusion shatters and Alice stands up to the flying pack of cards, she awakens to a gentle breeze, realizing it was all a wonderful, curious dream. Read with a slow, calming voice to encourage deep relaxation, this final chapter is the perfect bedtime routine to slow your breathing and soothe your nervous system before rest. Turn down the lights, get comfortable under the covers, and let go of the day.Episode Chapters * 00:00 – Introduction: Settling Down for the Final Chapter * 00:15 – Tipping the Jury Box: Alice's Sudden Growth * 01:16 – Upsetting the Goldfish & Righting Bill the Lizard * 02:07 – Important or Unimportant? The King's Deliberation * 03:10 – Rule 42: All Persons More Than a Mile High Must Leave * 04:02 – The White Rabbit's Final Scroll: Nonsense Verses Revealed * 07:06 – Finding Meaning in the Cardboard Knave's Poetic Defense * 08:44 – Sentence First, Verdict Afterwards! The Queen's Fury * 09:42 – Nothing But a Pack of Cards: Shattering the Wonderland Dream * 10:20 – Awakening on the Bank & A Sister's Gentle Kiss * 11:00 – Running to Tea: Closing Thoughts & Sleep Outro Storybook Highlights for SleepSoften your focus and let your imagination drift away with these comforting final images: * The Scrambled Jurors: Alice meticulously picks up the tiny birds and animals, frantically worried that if they aren't put back in their box immediately, they might die like fish out of water. * The King’s Pun: A moment of dead silence falls over the court as the King tries to make a joke about his words not "fitting" the jury, demanding that everyone laugh. * Waking to the Leaves: The flying pack of cards softly morphs back into harmless dead leaves drifting down from the trees as Alice opens her eyes in her sister's lap. If this bedtime story series has helped you quiet your thoughts, manage evening anxiety, and find a deeper path to sleep, please subscribe to the show and share this finale with someone who needs a comforting, calming voice tonight. Your shares help our community of health and stillness reach those who need it most.For structured, day-to-day help with chronic stress, panic, or mindset regulation, try the Anxiety Breaker course at calminganxiety.fm, featuring five comprehensive, guided hypnotherapy sessions.Let your eyelids grow heavy, feel the support of your bed, release the world entirely, and be kind to your beautiful soul. Sleep well, my friend. 👉 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 [https://www.spreaker.com/podcast/calming-anxiety--4110266/support] Buy Me a Coffee: Support hosting costs at https://www.buymeacoffee.com/calminganxiety [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 [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/ [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 :) 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 Can See In Colour - A New Beginning

What if you could see everything in your life as if for the very first time?In this incredibly special and deeply personal episode, Martin shares a profound moment of transformation. Following a recent eye surgery, he opened his eye to find a world flooded with vivid, saturated, and glorious colour. Moving from being partially visually impaired to suddenly seeing the world in high definition—and truly seeing the Anchored app clearly for the first time—inspired a beautiful realization : the ultimate art of a new beginning starts by stopping long enough to appreciate exactly what is in front of us. If you have been feeling anxious, overwhelmed, or trapped inside your own head, this gentle hypnotherapy session is designed to help you hit the reset button, drop your shoulders, and anchor yourself in the safety of the present moment. ⏱️ Episode Chapters * 00:00 – A Vision of Colour & The Gift of Sight * 01:07 – Welcome to Calming Anxiety & Project Updates * 02:06 – Grounding & The Science of the Extended Out-Breath * 03:49 – Finding Safety: Lessons from a Former Paramedic * 04:36 – The Window Metaphor: Stepping into Stillness * 05:37 – Guided Affirmations for Beginning Again * 08:08 – The 3 Daily Caring Tips * 09:42 – Returning to the Room & Final Celebrations 🌟 Guided AffirmationsAllow these words to settle deeply into your mind like light filling a quiet room: * "I am present in this moment, this moment is enough." * "I give myself permission to begin again right now." * "I notice the beauty that is already here." * "My breath connects me to the life I am living right now." * "I am calm, I am open, and I am ready to receive what this day brings." 💖 The 3 Daily Caring Tips 1. The Colour Scan: Sometime today, before looking at your phone or letting the day take hold, look up and find just one colour (the blue sky, a green leaf, or a warm lamp). Name it quietly to anchor yourself in presence. 2. The Reset Breath: If the pace of the day starts to tighten your chest, just let out one long, slow exhale. Ensure it is longer than your inhale to instantly signal safety to your nervous system. 3. Begin Again: If the morning goes sideways or anxiety creeps back in, remember that you don't have to wait for a new week or even a new day. Every single breath is an opportunity to start entirely over. 👋 Connect & Support the Show * Share the Peace: We don't use algorithm tricks or rely on massive sponsors—it's just Martin recording from his van. If this session brought you a sense of calm, please share it with one person who might be quietly struggling today. Word of mouth means everything. * Explore More: Head over to calminganxiety.fm [https://www.google.com/search?q=https://calminganxiety.fm] to read the weekly blog, browse the global "Uplift" news page, or take the structured Anxiety Circuit Break course. * Support the App: There are just a few days left on the GoFundMe campaign to finalize Anchored, launching this July! A final reminder for today: Smile often, love who you are, and above all, 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 [https://www.spreaker.com/podcast/calming-anxiety--4110266/support] Buy Me a Coffee: Support hosting costs at https://www.buymeacoffee.com/calminganxiety [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 [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/ [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 :) 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 11

Welcome to Books at Bedtime from Calming Anxiety. If a restless mind or end-of-day stress is keeping you awake tonight, let the soothing, hypnotic cadence of classic literature help you drift into a deep, peaceful sleep. Tonight, we settle down for a gentle reading of Chapter 11 of Lewis Carroll's Alice in Wonderland: Who Stole the Tarts?We step quietly into the grand courtroom of Wonderland, where the King and Queen of Hearts are presiding over a most unusual trial. Listen as Alice observes the busy, scratching pencils of the twelve animal jurors, witness the nervous testimony of the Mad Hatter with his teacup in hand, and discover exactly what happens when a guinea pig is "suppressed" by the court. Read with a slow, calming voice to act as a comforting distraction for an overactive mind, this bedtime story podcast episode creates a safe, tranquil space for your evening routine. Dim the lights, take a long, slow breath, and let the whimsical confusion of the trial lull you into an uninterrupted night's rest.Episode Chapters * 00:00 – Introduction: Preparing Your Mind for Rest * 00:15 – Entering the Courtroom: The King, Queen, and the Tarts * 01:16 – The Curious Habits of the Twelve Jurors * 02:57 – Bill the Lizard and the Squeaking Pencil * 03:33 – Reading the Accusation: The White Rabbit’s Trumpet * 04:16 – The First Witness: The Mad Hatter’s Nervous Testimony * 06:08 – A Curious Sensation: Alice Begins to Grow Again * 07:25 – Twinkling Tea and the Confusion of the March Hare * 08:55 – Suppressing the Court: The Tale of the Guinea Pigs * 10:15 – The Duchess's Cook and the Secret Ingredient * 11:45 – A Shrill Call: Alice is Summoned to the Stand & Outro Storybook Highlights for SleepAllow your thoughts to soften as you listen to these gentle, whimsical moments: * The Jurors’ Slates: The twelve little birds and animals write down their own names on their slates, fiercely anxious that they might forget them before the trial ends. * The Hatter’s Confusion: Shifting nervously from foot to foot, the Hatter accidentally bites a large piece out of his ceramic teacup instead of his bread and butter. * A Sudden Summons: Just as the courtroom settles down after the cook's pepper-induced exit, the White Rabbit unrolls his parchment and unexpectedly calls Alice to the stand. If these cozy bedtime readings help you quiet your overthinking and find a path to deep sleep, please subscribe to the show and share this episode with anyone who needs a calming voice to help them rest tonight. Your support helps our community of calm reach beautiful souls everywhere.For structured, clinical guidance with daytime panic or chronic stress, explore the Anxiety Breaker course at calminganxiety.fm, featuring five premium hypnotherapy sessions designed by me.Close your eyes, let your jaw soften, release 👉 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 [https://www.spreaker.com/podcast/calming-anxiety--4110266/support] Buy Me a Coffee: Support hosting costs at https://www.buymeacoffee.com/calminganxiety [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 [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/ [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 :) 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.