Panic Attack Help - What Your Body Is Doing and How to Stop It

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If you are in the middle of a panic attack right now, or carrying the heavy dread of the next one, take a deep breath and stay right here. You are not in danger—you are experiencing a temporary shift in chemistry, and chemistry is something we can absolutely work with. In today’s episode of Calming Anxiety, we dive into a powerful, physiologically proven breathing technique designed to physically press the pause button on your panic response. By adding a simple "micro-sip" of air to the top of your inhalation, you will learn how to deeply activate your vagus nerve and signal to your entire nervous system that you are completely safe. No mindset tricks here—just pure biology utilized to bring your body back to a steady, peaceful rhythm. Support the Show & Join Our Community🚀 Help Us Launch the Anchored App!We are working hard to bring the brand-new Anchored app directly to the Apple ecosystem to help even more people navigate anxiety. Because Martin has never owned an Apple product, a wonderful friend has set up a GoFundMe campaign to help him secure an old MacBook to code on. We are so incredibly close to reaching this goal! * Get Premium For Life: As a massive thank you, anyone who donates to the campaign will receive a free premium lifetime membership to the Anchored app. * Donate Here: Support the GoFundMe Campaign [https://www.gofundme.com/f/lets-celebrate-martin-and-get-him-a-macbook] * Explore the App: Take a look at what we are building at calminganxiety.org/anchored [https://www.google.com/search?q=http://calminganxiety.org.anchored]. Once you donate, simply email your receipt to hello@calminganxiety.org to claim your lifetime access! Episode Chapters * 00:00 – Introduction: Chemistry vs. Danger * 01:12 – Community Update: The Anchored App GoFundMe * 01:55 – Guided Breathing: The Vagal Brake Technique * 04:29 – Safe Space Visualization & Letting the Wave Pass * 06:40 – Mindful Affirmations for Grounding * 08:49 – 3 Daily Caring Tips for Anxiety Interruption * 10:49 – Final Thoughts & How to Share the Calm Today’s AffirmationsLet these words move past your mind and settle deep into your physical body: * "I am safe in this moment." * "The feeling is temporary, it always passes." * "My body is doing its job, I trust the process." * "I am not in danger, I am in chemistry and chemistry is changing." * "I breathe in calm, I breathe out fear." * "I am stronger than this feeling." * "I choose calm, right now in this breath, I choose calm." 3 Daily Caring Tips 1. Name it to Tame it: When a spiral begins, say out loud or in your mind: "This is a panic response, it is not danger, it is chemistry." This single act activates your rational brain and interrupts the alarm pattern. 2. The Cold Water Reset: If you can, run cold water over your wrists or splash your face. This triggers the ancient mammalian dive reflex, physically dropping your heart rate in seconds. 3. One Thing at a Time: Pull your mind out of the future by engaging your five senses. Find 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste. A Heartfelt Request & Deeper HealingIf this session helped you find your feet and ground yourself today, please consider sharing it with just one person. Whether it is a friend, a family member, or a colleague who might be quietly struggling, sending them this episode could be the reason they find their way back to calm. If you are ready to move beyond standard coping mechanisms and truly interrupt the panic loop at its root, my comprehensive online course, The Anxiety Circuit Breaker, is waiting for you at calminganxiety.fm [https://www.google.com/search?q=https://calminganxiety.fm]. It consists of five structured sessions built directly around the proven clinical hypnotherapy techniques I used with real patients during my time as a frontline paramedic. For just $67, it provides you with a permanent, life-long toolkit for lasting peace of mind. I'll be back here with you tomorrow.Smile always. Take care. 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 Become a supporter of this podcast: https://www.spreaker.com/podcast/calming-anxiety-guided-meditation-sleep-hypnosis-panic-attack-relief--4110266/support [https://www.spreaker.com/podcast/calming-anxiety-guided-meditation-sleep-hypnosis-panic-attack-relief--4110266/support?utm_source=rss&utm_medium=rss&utm_campaign=rss]. 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.

When Everything Around You Is Chaos — How to Become the Calm

Does everything around you feel like too much right now? Between other people’s panic, constant noise, and a non-stop news cycle, it can easily feel like the world is spinning much faster than you can keep up with. https://www.gofundme.com/f/lets-celebrate-martin-and-get-him-a-macbook?attribution_id=sl:39d2348d-1215-4bca-84ff-e83678cb4244&lang=en_GB&ts=1778328530 If you are trying to hold yourself together in the middle of it all, this session is for you. True calm is not something that happens to you only when the chaos stops—it is an internal strength you build so it remains steady regardless of what the external world is doing. In this episode of Calming Anxiety, clinical hypnotherapist and former frontline paramedic Martin Hewlett shares the invaluable lessons learned from 25 years of responding to emergency crises. Discover how the people who hold the room together during a crisis are not those who feel nothing, but those who have learned the somatic grounding methods and breathwork needed to navigate through fear. Learn how to stop your nervous system from unconsciously mirroring external stress, rewrite your automatic responses, and become a beacon of tranquility. Episode Chapters & Timestamps * 00:00 – Introduction: Building Calm from Within An exploration of how our nervous systems automatically absorb and mirror environmental chaos, and why internal peace is an active skill rather than a passive state. * 01:24 – Urgent Community Notice: AnkitApp iOS Campaign A final update on the GoFundMe project to launch the Ankit app on iOS next month, including a special thank you and details on securing free lifetime premium access. * 02:19 – Intentional Breathing & Tension Release A guided mindfulness practice focused on expanding your physical awareness, elongating your exhalations, and actively unwinding tight muscle groups. * 04:14 – Winter Vapor Visualization Exercise A powerful mental visualization utilizing a cold morning mist to symbolically gather up external negativity and watch it drift away. * 05:54 – Subconscious Hypnotherapy Affirmations A sequence of soothing affirmations designed to bypass your analytical thoughts and plant roots in the automatic layers of your mind. * 08:50 – 3 Daily Caring Tips to Beat Contagious Stress Actionable advice derived from social neuroscience to help you create emotional distance and anchor yourself before responding to stress. * 10:28 – Outro: Stepping Back into the Room Closing reflections on your quiet power to change the energy of a room simply by maintaining your own grounded presence. Guided Affirmations to Repeat InternallyAllow these therapeutic phrases to sink deep into your subconscious mind to rewrite your default reactions to external anxiety: * "I do not need the storm to stop in order to find my calm." * "I am the steady presence in the room; my calm is a gift I give to those around me." * "Chaos around me does not mean chaos within me." * "I breathe, I stand, I shine—that is enough." * "I am grounded, I am lit from within, I am the lighthouse." 3 Daily Caring Tips for a Happier Life 1. Identify the Emotional Owner: When an abrupt wave of anxiety hits you in a group or public environment, pause and ask yourself: "Is this mine, or did I absorb it from someone else?" Simply naming the distinction creates the cognitive space your nervous system needs to stop mirroring external panic and start regulating. 2. Employ Somatic Grounding: Before answering a difficult phone call, stepping into a tense meeting, or engaging in a stressful conversation, press your feet firmly into the floor for three seconds. This physical connection sends immediate safety signals to your brain, grounding you before you respond. 3. Let Your Calm Be Contagious: Social neuroscience reveals that human nervous systems naturally entrain to one another. By intentionally slowing your breathing and lowering your vocal tone in a frantic environment, you silently cue the people around you to regulate their own stress responses. Your peace is a highly active gift. Rewire Anxiety at Its Core If you want to step away from temporary fixes and fundamentally transform how your brain processes chronic stress, visit calminganxiety.fm to explore the Anxiety Circuit Breaker Course. This deep-dive framework includes five complete clinical hypnotherapy sessions engineered to interrupt panic loops, soothe the nervous system, and restore long-term mental clarity for just $67. Smile often, spread positivity, 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 :) 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.

10. juni 202612 min

Panic Attack Help - What Your Body Is Doing and How to Stop It

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