Calm Your Mind Now : Guided Breathing to Stop Panic and Overthinking

Take a moment to arrive. If you've found this because you're feeling anxious, you're overwhelmed or on the edge of a panic attack, you're in the right place. You don't need to fix anything or understand everything. You just need to guide your nervous system back to safety.

Hi, I'm Martin. I'm a clinical hypnotherapist, a former paramedic, and this is a place for calming anxiety and to find your way back to peace. If you need more support, find out at calminganxiety.fm Find your quiet place now where you won't be disturbed, you can sit or lie down whichever you prefer. We're going to start today with a grounding safety.

Notice your body. Feel the weight of your body where it touches the chair, the floor, or the bed. Anxiety is not danger. It's your nervous system trying to protect you.

We are now going to use the fastest known breathing pattern for a juicing anxiety and panic. It's called the physiological side. It's a technique that stimulates the vagus nerve. The technique is breathing in slowly through your nose and then that second short sip of air at the top and then you release through the mouth for a long sigh.

So with me, in through your nose, that small top up at the end and then a long sigh through your mouth. Let's do it again. In, breathe in, that quick, sharp little sip and then out.

As you breathe out, feel your shoulders dropping away from your ears. Imagine all your muscles loosening and lengthening. As you breathe, your heart rate slows. We're activating that non-sleep, deep rest moment.

Now let's transition into 4-2-6 breathing rhythm. With me once more on my count, ready? In, 2, 3, 4, hold, 2, out, 2, 3, 4, 5, 6.

Now just allow your breathing to do whatever it wants. The long out breath is your off switch. It tells the sympathetic nervous system and the parasympathetic nervous system to switch off. This is how you stop overthinking without force.

Let's do it again, ready with my count? In, 2, 3, 4, hold, 2, out, 2, 3, 4, 5, 6.

Well done. You know you can practice this on your commute in the car, on a train and a bus. Come to yourself, counting the in breath, holding the pause and always extending the exhalation.

This is particularly effective just before sleep. Sometimes, and I digress, I extend my in breath with practice to in for 13, hold for 2, out for 15, to get a great deep night sleep. Now with your eyes closed if it's safe, visualize your thoughts like clouds passing across a wide blue sky. You are not your anxiety, you are simply the awareness behind it.

And within the beauty of your imagination now, imagining these words in your thoughts as I say them and then as you repeat them. The echo of them, the shadow, floating down, once spoken and seen, to become part of your subconscious. I am safe in this moment. I am grounded and back in control.

My nervous system is returning to a state of calm.

As you repeat these, we'll add a gentle, vagus nerve activation, softly hum as you exhale.

Feel that vibration in your chest. This is a natural remedy for anxiety. It signals to your brain that the threat has passed. Even if the feeling hasn't completely vanished, something has shifted and that shift matters.

So once more, within the beauty of your consciousness, the sanctuary of your mind, imagine these words and either repeat them silently in your beautiful mind or whisper them to feel them on your tongue. I am safe in this moment. I am grounded and back in control.

My nervous system is returning to a state of calm.

I am safe in this moment. I am grounded and back in control.

My nervous system is returning to a state of calm.

I am now relaxed, truly appreciating all that you've been through. Forgiving the mistakes of your past, we all make them, but also allowing the knowledge learned to serve you better in the future, to allow yourself to let go of the negative anchors imposed on you by others and to live your life, to embrace all that you are.

Relax now. Breathe in love and self-acceptance. Exhale the negative thoughts because simply put, you are worthy.

To carry this calm into the rest of your day, remember these three small acts of self-care. Remember, check your jaw, we hold so much stress there, drop your tongue from the roof of your mouth and let your shoulders form. To hydrate with intention, drink a glass of water slowly, feeling the cool liquid move down. It is a physical reset for a racing mind.

And three, the five minute tech break, step away from your phone, give your nervous system a break from the constant stream of information. Now bring your awareness back to the room around you. Wiggle your fingers and toes, take that deep breath in and as you breathe out, stretch out the muscles in your arms and legs and then open your eyes. Thank you my friend, for putting your faith and trust in all that I do.

Thank you for sharing your time with me. If you found this helpful, please do check out the anxiety breaker course at calminganxiety.fm for a deeper dive into overcoming panic attacks and social anxiety. Remember, panic is temporary, anxiety is survivable and you are stronger than you feel right now. Let's reconnect tomorrow.

Smile often, be positive and to your soul, be kind.