Are you looking for anxiety help because you're struggling with chest tightness, a racing heart, or the feeling that you can't take a deep breath? This physical sensation of anxiety in the chest can be overwhelming, but you can physically override your nervous system and return to calm in just ten minutes.
In this session, Martin—a clinical hypnotherapist and former paramedic—shares a scientifically proven technique to help you find relief. Drawing on years of experience in the back of an ambulance and in clinical practice, he guides you through the Physiological Sigh, a powerful tool to clear CO2 buildup and reinflate the lungs' tiny air sacs (alveoli) that often collapse during high stress.
What you will learn in this episode:The Physiological Sigh: A step-by-step guide to the most effective breathing technique for shortness of breath and panic attacks.
The script
Transcribed from the audio, so the odd word may be off. Tap any line while it plays to keep the words in step with Martin's voice.
If you've searched for anxiety help because you're struggling with chest tightness, erasing heart, or that feeling that you can't take a deep breath, stay right here. This physical sensation of anxiety in the chest, it's overwhelming. But in the next ten minutes, we are physically going to override your nervous system and simply bring you back to calm. Hi there, welcome to calming anxiety. I'm Martin, I'm a clinical hypnotherapist and former paramedic. I've spent years in the back of an ambulance and in clinical practice helping people just like you navigate the shortness of breath, the high stress. So together let's fix it. If you can find your quiet place now, somewhere comfy to sit or lie down where you won't be disturbed for a while and if it's safe to do so close your eyes. When your chest feels tight, your lungs, the tiny little air sacs, the alveoli, they've actually collapsed. You feel like you're suffocating but you've actually simply have a buildup of carbon dioxide. We are going to use the wonderful physiological side. It really is the most scientifically-pruising breathing technique for anxiety and it helps you reinflate those lungs. Again, your inhale deeply through your nose until your lungs feel full and then right at the very end. You take that last second sip of air that sharp in breath and feel your chest truly expand.
If there's no need to pause, you'll let out a very long, slow, audible sigh through the mouth. If you're in public though, no need to be noisy. Ready? Let's do this together now. Ready? Breathe in in in second sip, now a long, slow release.
You've got this. I'll do it with you. Ready? Here we go in. Beautiful. Imagine the muscles in your shoulders, your neck. Feel them become warm, relaxed like a wonderful sun heat is bathing into them. As a paramedic, I see this. It works instantly. It forces your heart rate to slow down. It clears the CO2 with every long out breath. Feel the tension in your chest muscles, just melt away. You aren't trying to relax. You are forcing your body to relax. Keep this rhythm going. Double inhale, long, slow out breath.
Let's do it again. Ready? Inhale, inhale, extra sip, out, slow. Let it go. Keep going.
You've got this. And this can stay with you for whenever you need it, wherever you are.
Let's give it a few more goes. Ready? Breathe in in in in sip and slow and relax.
Deeper and deeper into a wonderful natural trance like state. Let's do this once more. Before we move on, ready to breathe in. Here we go. In, in, in, in. Sip and long and slow. Relax. Truly. Unwind. Reconnecting. Mind. Body and soul. Now allow your breathing to find its own natural rhythm once more. If you can and haven't close your eyes. I want you to imagine your chest is like a wide open window on a summer morning. Earlier that window was jammed shut but now with every breath the hinges are loosening. You allow the golden light of the sun to pour in all over your chest, warming the muscles, softening the ribs. There is so much space here. You have plenty of room to breathe in now. And as mind and body flow and relax in the beauty of your mind's eye. Visualize these wonderful words of positive change. My chest is open, relaxed and soft. I am safe and my body knows how to heal. This tightness is just energy passing through me. I am in control of my nervous system. Relax now. Truly. Feel the chair or bed beneath it and allow yourself to melt deep within it. Relax and at peace. And then once more within the sanctuary of your consciousness, imagine and repeat. My chest is open, relaxed and soft. I am safe and my body knows how to heal. This tightness is just energy passing through me. I am in control of my nervous system. And now just float in the moment, almost timeless and weightless within the beauty of your thoughts. And in this mind body connection, here are your three daily caring tips to carry with you for the rest of the day. One, the cry pod reset. If your chest feels tight later today, sit down and lean forward with your elbows on your knees. It is a paramedics trick that physically opens the back of your lungs. Two, the magnesium check. Low magnesium can cause muscle twitchiness in the chest. Check your diet or chat with a professional about to supplement. And three, the two minute phone break. Every two hours put your phone face down. That technique, hunching actually compresses your chest and could trigger anxiety. Now relax.
Now, inwardly at yourself. Feel the difference in emotions that a smile makes. Now time to bring your awareness back to the room around you. Wiggle your fingers and toes. Now take that deep breath, big deep breath and then as you exhale, stretch out the muscles in your arms and legs. Now open your eyes. Thank you. And even when you've combated this, just to say, seven years after starting calming anxiety, I still practice what I preach. I've had a few health scares lately which is causing anxiety and tension as they do to any normal human. But by practicing these, I take back control and ownership. You've done brilliantly today. The chest tightness, it's a message and you've listened to it and answered it with calm. For the full anxiety breaker course, head over to calminganxiety.fm. Please smile often. Positive thoughts where you can. I'll be here whenever you need me. And then in everything, my friend. Be kind.