[0:40] Show Intro: How to break the cycle of worry with our Anxiety Circuit Breaker course.
[1:08] Horizon Breathing: A 4-minute rhythmic breathing exercise to lengthen your exhale and release tension.
[4:45] Sleep Affirmations: 4 minutes of soft affirmations to let go of unfinished business and reclaim your worth.
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.
Close your eyes, soften your jaw. You have nothing left to do today. No problems to solve, no emails to answer. You are exactly where you need to be right now. Welcome to calming anxiety. Tonight we are going to gently bridge the gap between the noise of the day and the stillness as a night. Before we dive into our breathwork, a quick note for those of you feeling stuck in the cycle of worry. The anxiety circuit break at course is now open. It is a specialised five day toolkit designed to stop a racing mind in its tracks before we even hit the pillow. You can find it in the link in the show notes. But for now, let's just breathe. Let's begin with horizon breathing. Imagine a soft line of light on the horizon. Inhale for four seconds, visualising that light rising slowly. Hold for two, feeling the fullness in your chest. Exhale for six, watching the light sink below the line, taking your stress with it. So on my count, ready? In two, three, four, hold two, exhale two, three, four, five, six. Focus on the physical sensation of the air. Cool as it enters, warm as it leaves. If a thought pops up, imagine it's just a cloud passing over the horizon. Don't grab it. Just watch it as it floats away as you lengthen the out breath. Your body is learning, it is safe, it is time for rest.
So on the in breath, imagine the light on the horizon and then as you breathe out, watch the light fade with me, ready to breathe in. In two, three, four, hold two, exhale two, three, four, five, six. And allow yourself now to drift deeply and safely into a full night of sleep. Imagine a warm weight resting over your entire body, making you feel heavier and heavier, helping your thoughts slow, relaxing the muscles, easing away the tension, the stress of the day. And once more, with my guide, ready for the in breath, in two, three, four, hold two, out, two, three, four, five, six. Further and further down with every cycle, deeper and deeper. And once more, with my guidance, in two, three, four, hold two, out, two, three, four, five, six. As your body settles, as your thoughts slow, let these words become your own. You don't need to repeat them out loud, just allow them to drift through your mind like a gentle breeze. I give myself permission to let go of the days unfinished business. My worth is not defined by my productivity. I deserve this rest.
I trust my body's natural rhythm to carry me into deep sleep. Every muscle in my body is becoming heavy, soft and still. I am safe in this moment, in this bed, in this room. Deeper and deeper, with every out-ra, you feel yourself drifting, still calm and safe. I give myself permission to let go of the days unfinished business. My worth is not defined by my productivity.
I deserve this rest. I trust my body's natural rhythm to carry me into deep sleep. Every muscle in my body is becoming heavy, soft and still. I am safe in this moment, in this bed, in this room. As you drift closer to your dreams, remember these three simple anchors for a better night. Lower the temperature. Your brain needs to drop in core temperature to initiate sleep. Keep your room cool. Imagine mountain air. If the thought keeps returning, imagine writing it on a piece of paper and putting it in a drawer to deal with tomorrow. Your drawer is locked until 8am. If you do wake, do not check the clock. Simply squeeze your toes for five seconds and then release. It pulls the energy out of your head and back into your body. The world is quiet now. The stars are holding space for your dreams. I will leave you here in this stillness.
Sleep well. Sleep deep. Good night.