The 4-4-4-4 Box Breathing Technique: Physically lower your heart rate and build $CO_2$ tolerance.
Vagus Nerve Activation: Use somatic sensations to flip the switch from "fight or flight" to "rest and digest."
Somatic Visualization: A golden light meditation to regain emotional regulation.
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 are not in danger. You are simply experiencing a high state of negative emotional arousal.
This session is your immediate relief for panic and a proven way to reset your nervous system. It's using NSDR for anxiety. Let's begin. Welcome back to the calming anxiety podcast. I'm your host Martin, clinical hypnotherapist , former paramedic, helping you transition from a state of alarm to a state of ease. Today we are focusing on how to control panic using somatic breath work and non-sleep, deep rest. So find your quiet place now. Somewhere comfy where you won't be disturbed for a while. You can sit or lie down, whichever you prefer. We are going to use box breathing today for anxiety to physically lower your heart rate. So with me breathing in 3, 2, 1.
Hold that breath 3, 2, 1. Exhale slowly through per slips 2, 1. Hold the empty space 3, 2, 1. And then just relax again. This is getting you ready. We'll practice this cycle for a while. I will guide you through the whole phase to build that CO2 tolerance and activate Your vagus nerve, so with me in 321 hold 321 exhale 321 hold 321 inhale 321 321 hold 321 exhale 321 hold 321 and then just take a break, allow your breathing to go back to its natural pace, there is no way you need to be, nothing you need to do, this moment honoring yourself with a gift of time to heal and reset the noise, the turmoil within your thoughts. Now with every mindful in breath imagine your lungs filling with ambition, with strength and self worth, taking note of how your ribcage rises expands, filling the space within, with so much positivity and then with every out breath you truly pull out yourself to one wind and relax and drift deeply and safely into a natural, translike state, a state of near sleep depressed, relax and unwind deeper and deeper further and further down within the safety of your thoughts.
Focus on the somatic sensations of the air, feel the diaphragmatic expansion in your belly, you are practicing nervous system regulation in real time, every mindful out breath, slowing your heart rate, bringing balance and calm to all that you are and with your eyes still closed, imagine now a golden light at the base of your spine, it represents your natural calm state. As you breathe this light expands radiating throughout all that you are, flowing into every fiber, into every thought and in this state of balance within the beauty of your mind's eye, visualize these wonderful, powerful, positive words of change repeating them after me within your own thoughts. I am safe in this body even when it feels loud.
This surge of energy is temporary and will pass.
I do not need to fight this feeling, I choose to flow with it.
I am regaining emotional regulation with every breath.
Imagine visualizing this panic as a wave, you aren't trying to stop the wave, you are learning to surf. This is the core of effective anxiety management that you now have the power. You are moving once more from fight or fight, into rest and digest. So relax with me and once more within the power of your imagination, visualize these words bright and bold as you hear them and then either whisper them softly or repeat silently.
I am safe in this body even when it feels loud.
This surge of energy is temporary and will pass.
I do not need to fight this feeling, I choose to flow with it.
I am regaining emotional regulation with every breath.
And then relax ever deeper, more in control with greater clarity, with greater acceptance of all that you cannot control. And before we return to the world around us, here are your 3 daily tips for a Karma life.
And always check your jaw throughout the day, drop your tongue from the roof of your mouth to break the stress response cycle. 2. Hydrate with intent. Drink a full glass of water slowly, focusing on the cool sensation to stay grounded in the present moment.
3. The 5 minute reset. If you feel an anxiety spike, return once more to the 4444 breath for just 60 seconds.
Thank you. Now wiggle your fingers and toes and bring your sensations back to your body. Take a deep breath in and as you exhale, stretch out the muscles in your arms and legs. And then gently, open your eyes.
Thank you for meditating with me today. You have successfully used the NSDR technique to settle your mind. If you found this guided meditation for panic helpful, please do subscribe or even better, leave a review on Apple or Spotify or wherever. And if you find this helps others, franchisee support, why not share it with a friend, a family member or colleague.
It's a way of saying thanks and I appreciate it. Have a lovely day my friend, truly. Take care of your soul. It's yours to cherish.
Smile often, positive thoughts when you can. And then in everything. Be kind.