Help Me Breathe: 10-Minute Triage for Instant Panic ReliefIf you have clicked on this episode because you are struggling right now, I hear you. Your mind is searching for relief, and your body is saying, "Help me breathe".
In this session, I’m drawing on my experience as a clinical hypnotherapist and former paramedic to provide a 10-minute "triage" for your nervous system. We aren't just relaxing; we are intervening. You will learn the cyclic sigh, a biological "off switch" that is more effective than standard box breathing for stopping a panic spiral and resetting your vagus nerve.
You are not in danger, and you are not broken. Your body is simply reacting to ancient stimuli, and together, we are going to move you back to safety.
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.
You've clicked this because right now you're struggling. Your searching for panic attack relief and your mind is saying, "Help me breathe." I hear you. I'm Martin.
I'm a clinical hypnotherapist and a former paramedic. I've sat with thousands of people in this exact moment of acute anxiety. You're not in danger. Your nervous system is simply overwhelmed.
We're going to perform a 10-minute triage to stabilize you. Let's get you back to safety. In the field, we don't just relax, we intervene. We're going to use cyclic sign, the most effective Vegas nerve stimulation for an instant nervous system reset.
This is better than the standard box breathing for stopping a panic spiral. So follow with me. Breathe in deeply through your nose and at the very top, take that second shorter sip of air to fully expand your lungs. Now, a long, slow, audible sigh out through the mouth.
Now with me, do it with me. Go on. Ready, in. Now let your breathing return to whatever rhythm you need and we'll do it again and again.
Ready? Inhale in. Take that extra sip. Now let it all go.
Long sigh. And as you do this, you are subconsciously telling your autonomic nervous system that the vital flight can stand down. You are moving from chest breathing right at the top to diaphragmatic breathing. You've got this.
If you're feeling the high functioning anxiety or the physical symptoms of stress right now, this double inhale is your biological off switch. Keep going. Every time deep inhale, go on right to the top and then a second sip and then a long, slow, mindful release. Well done.
Now just, just rest exactly as you are. This time, follow my count. No double inhale, but ready to breathe in with me in 2, 3, 4, hold 2, out 2, 3, 4, 5, 6. And now let your breathing do whatever it needs.
But let's do that once more. Ready? Ready for my in breath and in 2, 3, 4, hold 2, out 2, 3, 4, 5, 6.
Well done. Imagine I've got my hand on your shoulder just gently, just a caring pressure. And as you breathe out, I gently press just to let you know I'm here by your side. As if you were in the back of the ambulance with me and I was coaching you to become calm once more.
As you breathe out, imagine the muscles in your neck and shoulders relaxing, loosening, like a warm weight was flowing through the fibers. See? Once more, here we go. In breath in 2, 3, 4, hold 2, out 2, 3, 4, 5, 6.
Perfect. Now just sit all the way where you are right now. You are safe. Together, we've got this.
Panic is part of being him. You are not broken. Your body is simply reacting to ancient stimuli. Just let this moment pass.
Now allow your breathing to remain steady as we layer in some new rolling acoustic affirmations, repeating these internally once you've heard them. These are the truths your brain needs to hear to stop the natural catastrophizing we all do. I am safe in this moment. My emotions do not reflect my reality.
I am practicing distressed tolerance right now.
This is just in a dren lindem, it will pass.
I am the architect of my own in a calm.
I choose to be kind to my mind.
I am grounded. I am present. I am enough. Imagine in your thoughts that the excess adrenaline is a bright neon red light fading into a soft cooling blue.
With every exhalation that blue light now spreads from your chest down your arms to your fingertips, you are stabilizing because you are in control.
You are in control of your mind.
You are in control of your mind. You are in control of your mind. You are in control of your mind. You are in control of your mind.
You are in control of your mind.
I am safe in this moment. My emotions do not reflect my reality.
I am practicing distressed tolerance right now.
This is just in a dren lindem, it will pass.
I am the architect of my own in a calm.
I choose to be kind to my mind.
I am grounded. I am present. I am enough. Relax now, unwind and love all that you are.
And in this moment of balance, here are your three daily caring tips to keep you calm, this feeling going throughout the day. One, the cold water shock. If the panic does return, splash ice cold water on your face. It triggers the mammalian dive reflex and instantly lowers your heart rate.
Two, label the feeling. Instead of saying, I am anxious, say, I am experiencing the sensation of anxiety. It will create the distance between you and the feeling. And three, the digital boundary.
If you are feeling overwhelmed, turn off your notifications for one hour. Give your brain a sensory fast. Now wiggle your fingers and toes, bringing your awareness back within the room around you. Take a deep breath in and then as you breathe out naturally, stretch out the muscles in your arms and legs and open your eyes.
Well done my friend, you have done incredibly well. You have triaged the crisis. The more tools or to do the full anxiety break-acorps might clinical hypnosis sessions, visit me at calminganxiety.fm. Remember you have handled all this before and you will handle it again.
Be gentle with yourself. Take care. Smile often. And to your soul be kind.