Calming Anxiety | Guided Meditation, Sleep Hypnosis & Panic Attack Relief17 Apr

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

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.

Det här avsnittet är hämtat från ett öppet RSS-flöde och publiceras inte av Podme. Det kan innehålla reklam.

Avsnitt(1000)

Books at Bedtime By Calming Anxiety - Memoirs of a Yellow Dog - By O Henry

Memoirs of a Yellow Dog by O. Henry — A Calming Bedtime Story for Sleep & Insomnia | Books at Bedtime Drift off with this gentle bedtime story for sleep and insomnia relief, read aloud as part of Calm...

22 Sep 13min

Why Can't I Just Say Thank You — A 10-Minute Meditation for People Who Can't Take a Compliment

Why Can't I Accept a Compliment? — A 10-Minute Meditation for Deflecting Praise and Receiving Kindness Somebody said something lovely to you recently, and you did that thing — the little wave of the h...

22 Sep 10min

Books at Bedtime By Calming Anxiety - Man About Town - By O Henry

Man About Town by O. Henry — A Calming Bedtime Story for Sleep & Insomnia | Books at Bedtime Drift off with this gentle bedtime story for sleep and insomnia relief, read aloud as part of Calming Anxie...

21 Sep 13min

Why Have My Hands Gone Numb and Tingly — A 10-Minute Meditation for Anxiety, Pins and Needles & Tingling Hands

Pins and Needles Anxiety — A 10-Minute Meditation for Tingling Hands and Panic You're sitting perfectly still and your hand doesn't feel like your own hand. That prickling in your fingers, a strange h...

21 Sep 11min

Books at Bedtime By Calming Anxiety - The Gift of the Magi - By O Henry

The Gift of the Magi by O. Henry — A Calming Bedtime Story for Sleep & Insomnia | Books at Bedtime Drift off with this gentle bedtime story for sleep and insomnia relief, read aloud as part of Calming...

20 Sep 17min

Why Do I Feel So Flat Now That Summer's Over - A 10-Minute Meditation for September Sadness and Autumn Anxiety

Why Does September Feel So Heavy? — A 10-Minute Meditation for End-of-Summer Sadness and Seasonal Low Mood You're standing in the kitchen and it's already getting dark. A few weeks ago there was still...

20 Sep 10min

Books at Bedtime By Calming Anxiety - After Twenty Years - By O Henry

After Twenty Years by O. Henry — A Calming Bedtime Story for Sleep & Insomnia | Books at Bedtime Drift off with this gentle bedtime story for sleep and insomnia relief, read aloud as part of Calming A...

19 Sep 9min

A Friendship Has Gone Quiet and I Don't Know What I Did - A 10-Minute Meditation for Friendship Grief and Anxiety

I Think I've Lost a Friend, and I Don't Know Why — A 10-Minute Meditation for Friendship Loss and Ambiguous Grief There's a particular kind of loss that doesn't come with a day attached. No one moved ...

19 Sep 11min