Emergency Anxiety Reset | Panic Attack Relief & Grounding - 10 Minute Meditation

This is your emergency anxiety reset. It's a panic attack relief and grounding session. If you're searching for how to stop a panic attack right now, you're in the right place. You might feel like you're losing control, but I want you to listen to my voice.

We are going to release worry and rest your mind through an emergency rapid anxiety reset. This isn't about deep therapy right now. It's about somatic grounding to bring your nervous system back to safety. Take a breath with me.

Let's begin. Welcome to calming anxiety. I'm your host Martin Hewlett. I'm a clinical hypnotherapist and I served as a paramedic for my career.

I've stood where you're standing and I know exactly how to help you find your way back. So find somewhere quiet now to sit or lie down where you won't be disturbed for a while. And if it's safe, close your eyes. As a former paramedic, I've used a physiological site to help people in high distress.

It really is the fastest way to offload that carbon dioxide and signal safety to your brain. You'll inhale deeply through your nose. You'll take an extra sip of air at the very top. Then pause for a moment and then slowly exhale through your mouth.

And then we'll use the 54321 grounding method. So ready? With me. Inhale in in in.

Extrasip. Hold. Now slowly breathe out. Relax.

Go on. Unwind. You've got this. Then let your breathing return to whatever rhythm it is.

On the next out breath. Imagine a hand on your shoulder. Just a gentle squeeze to say we're here with you. You're not alone.

Ready? Let's breathe in again. In we go. In in.

Extrasip. Hold. Now out. Slowly.

Relax. Feel that hand on your shoulder. Unwind. Right.

Let's do the 54321 grounding method as well. Only 5 things you can see. Have a look around the room. Open your eyes.

Now tell me 4 things you can feel. Maybe the weight below you. The feeling of fabric around your legs or your chest. We're anchoring you to the present moment.

Now 3 things you can hear. Maybe outside noise. The wind. My voice.

Your heartbeat. Two things that you can taste. And then one aroma. Now visualize.

If you will, the tension leaving your body like a receding wave. Imagine a wave of warmth washing over your legs, your chest and as it recedes with every outrest, it naturally takes away the stress, the tension, the rising feeling of worry, of sickness. You are strong. You will get over this.

Relax now. Deeper and deeper. Further and further. To a calm state of acceptance.

Find those knots of tension and breathe into them. Allow yourself to heal. For you are worthy of happiness. You are worthy of unleashing your own ambitions, your dreams.

And within this moment of calm, of balance, of understanding in the beauty of your mind's eye. Visualize these beautiful affirmations of calm control. See them in your thoughts as you hear them, then repeat them either silently and internally or speaking them, letting the words, the sounds fill the room and space around you.

I am safe in this moment and my breath is my anchor.

I allow my mind to rest as my body finds its natural balance.

I am not my anxiety. I am the calm observer of this passing wave.

My nervous system is settling and I am in control.

With every out breath, once spoken, imagine the echo of these words with the core meaning, drifting down to weave itself into the very fabric of your subconscious, so without even thinking in the days, weeks and months to come. These thoughts, these meanings become part of all that you are, giving you greater confidence, more acceptance and more clarity in the way you think, feel and react. So once more, within the beauty of your own mind, I am safe in this moment and my breath is my anchor.

I allow my mind to rest as my body finds its natural balance.

I am not my anxiety.

I am the calm observer of this passing wave. My nervous system is settling and I am in control.

Now feel your breathing once more in this intimate state, this connection of mind and body.

Truly appreciate the in breath, the moment of stillness between the in and the out, and then the almost miraculous sensation of controlled release as you breathe out.

And as you find your balance, here are your three daily caring tips, one, write down your feelings and emotions, especially before bed. Put off loads from the conscious mind to let you sleep deeply and soundly. Two, the digital sunset. To truly rest your mind, give yourself 30 minutes of phone free time before bed to lower your cortisol levels.

And three, the anchor habit. And one physical object, a stone or a ring, to use as your grounding anchor whenever you feel of spike of adrenaline. Now time to bring your awareness back to the world around you, wiggle your things and toes. Now take a deep in breath and then as you exhale, stretch out your arms overhead and now open your eyes.

Thank you for putting your faith in trust in calming anxiety. If you're new, please do consider subscribing, make mind from this party or daily routine, and then explore and enjoy the back catalog of over 2,300 guided sessions just for you.

Find your perfect moment of calm within. And then one more. If you want more, deeper help, I have the anxiety circuit breaker course. It's five guided hypnotherapy sessions to help combat negative thinking and anxiety.

It's at calminganxiety.fm. I priced it only at $67 to make it as available to as many people as possible. Thank you. Have a lovely day my friend.

Really, love all that you are and then in everything. Be kind.