[00:44] Nervous System Regulation: Master the "double in-breath" to expand lung capacity and trigger an immediate relaxation response.
[03:35] Body Scan for Tension: A mindful approach to identifying and releasing physical symptoms of fear.
[05:18] Affirmations for Presence: Internalize the "Observer" mindset to detach from intrusive thoughts.
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.
Today, it's not about building a shield, it's about becoming the light. In this part of our mini-series, we learn how to carry your calm within the chaos, without losing a single drop of your peace. Hi there, welcome to calming anxiety, I'm Martin, clinical hypnotherapist and former paramedic, if you're ready to move beyond just managing anxiety and you want to truly start breaking it, visit me at calminganxiety.fm. Now let's finish this journey together.
To ground ourselves for this final step, we'll use the latest in nervous system regulation. It's the double in breath, but we've worked with this week. If this is your first time, you'll take a deep breath in through the nose and then just before you get to the top, one more tiny sip of air, which really expands the lungs and then you'll follow it with a long, slow sigh out through the mouth. So when you're ready, with me, ready to breathe in to the top and then that extra sip and now slowly through per slips, a long out breath.
Excellent, let's do that again, ready to breathe in, right in breath, tiny sip at the top and then a long, slow out breath. Feel your shoulders, cropping away from your ears. Imagine the muscles in your face, your jaw, your forehead, just smoothing out, relaxing.
You have nowhere to be, nothing to think, just allow me to guide you.
Feel your heart rate, just slowing your muscles becoming softer, relax and unwind with every exhalation, with every word I say, allow yourself to unwind, to release the tension, the negative thoughts, allow panic to stop deeper and deeper into a natural trance like state.
And once more, breathe in deeply and take that extra sip at the very top and then always extend the out breath slowly, a deep, long sigh out through the mouth, further and further down, deeper and deeper.
Maybe search around your body for areas of tension, of tightness and breathe into this space.
Imagine that extra sip of air, unwinding the tight muscles, the feeling of panic or fear and then with every out breath, a warm, golden glow flowing through the area of tension, easing it, a mindful massage to bring peace and clarity to your thoughts.
And within this moment of calm, imagine seeing yourself as a lighthouse, the waves of the world, the emails, the news, the negative moods of others, they may crash against your base but they cannot ever reach your light. You are solid, you are rooted because simply put, you are worthy and so within the beauty of your mind's eye, visualize these beautiful words of positive change, repeat them softly or silently in your thoughts once you hear them. I am the observer, not the sloom.
My peace is a choice and I make in every moment.
I return to my center with every breath.
I am protected, I am present, I am enough.
Every time you exhale, imagine those words, the shadow, the echo, drifting deeply to become part of your soul, so without thought, without conscious awareness in the days, weeks, and months to come, they guide you to a clarity of thought, a calmness in presence.
Relax deeper and deeper and deeper still and then once more in the beauty of your thoughts, visualize and repeat. I am the observer, not the sloom.
My peace is a choice I make in every moment.
I return to my center with every breath.
I am protected, I am present, I am enough.
I am the observer, not the sloom.
My peace is a choice I make in every moment.
I return to my center with every breath.
I am protected, I am present, I am enough. To keep this energy moving forward, here are your three tips for a happier life.
One, the capacity filter, before you say yes to a new task today, ask, do I have the emotional energy for this or just the time? Protect your capacity. Two, glimmer hunting, your brain is wired to look for threats. Retrain it to look for glimmers, tiny moments of joy like the sun on a leaf or a great cup of tea.
Find three of them today. And third, the five minute digital sunset. Before you sleep, give your nervous system five minutes of total silence, no screens, no books, just you and your breath. Now wiggle your fingers and toes and bring your awareness back into the room.
Take a deep breath in now and as you breathe out stretch those arms up overhead and then open your eyes. Thank you for joining me today, Martin at Carming Anxiety. Remember the path to a car my life is walked one step at a time. If you are ready for the next mile, why not join the anxiety breaker course at CarmingAnxiety.fm Be gentle with yourself today my friend.
Smile often and above all to your beautiful song, be kind.