If you are having a panic attack right now — this episode is for you. The racing heart. The tight chest. The feeling that something is terribly wrong. You are not in danger. You are having a panic attack. And in the next ten minutes, we are going to move through it together.
Former frontline paramedic and clinical hypnotherapist Martin Hewlett has held the hands of people in genuine medical emergencies. He knows the difference between a body in danger and a nervous system in overdrive. Using vagus nerve breathing, deep guided visualisation, and powerful affirmations designed specifically for panic attack relief, this session will help you interrupt the panic response, calm the physical symptoms of anxiety, and return your nervous system to safety.
Panic attacks feel like the end of something. They are not. They are a wave — and every wave, without exception, passes. Perfect for: panic attack relief, how to stop a panic attack, panic attack breathing, health anxiety relief, anxiety and panic, physical symptoms of anxiety, guided meditation for panic, nervous system reset.
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.
Right now, just stop. Whatever is happening in your body, the racing heart, the tight chest, the feeling that something is terribly wrong. I need you to hear this. You are not in danger.
You are having a panic attack and in the next 10 minutes we are going to move through it together. You've done this before. Your body knows how to find calm. And I'm going to help you remember.
Welcome to calming anxiety. I'm Martin Hewlett, clinical hypnotherapist and former frontline paramedic. I held the hands of people in genuine medical emergencies. I know the difference between a body in danger and a nervous system in overdrive.
What you are feeling right now is real and it is not going to harm you. Every single day I bring you 10 minutes of guided meditation and clinical hypnotherapy. It's designed to help you take back control of anxiety, panic and the physical symptoms that come with them. Right now, this episode belongs entirely to you.
Let's begin. And at place where you won't be disturbed for a while, you can sit or lie down, feel yourself supported. The very first thing we do is breathe. Not because it's a cliche, but because it's the fastest, most clinically proven way to interrupt a panic attack.
And it will begin to calm the nervous system from the inside out. Or vagus nerve, the great conductor of calm running from the brainstem all the way through your chest and belly, responds directly to a long, slow out breath. We're going to use that now. If you're standing, this is fine too, but if you're lying down, if it's safe, close your eyes.
Place one hand on your chest and the other hand on your belly. Now breathe in slowly through your nose for four counts. Feel your belly rise first in your chest. In two, three, four.
Hold at the top for two and now long, slow out breath through the mouth. Breathe in the breath all the way to six. Again, with me, in two, three, four, hold two and out, two, three, four, five, six.
What extended out breath is your body's biological of switch for the panic response. Every time you do it, you're literally telling your nervous system, the emergency is over. I am safe. One more time, ready?
Keep breathing now at your own rhythm. The panic is already beginning to shift. Within the beauty of your imagination, I want you to pick a place that feels comfortable and safe to you. It might be a room you love, a garden, a beach, somewhere familiar and still.
You are there now. And as the physical symptoms of the panic attack begin to settle, the tight chest softening, a racing heart beginning to slow. The shallow breathing deepening. Notice that your body is already doing what it always does.
It is returning to safety because safety is always where it wants to be.
Panic attacks feel like the end of something. They are not. They are a wave and every wave without exception passes. You are already on the other side of the peak.
Your nervous system fired hard and now it's cooling. The adrenaline that flooded your body is already being reabsorbed. The physical sensations you felt, the chest tightness, the dizziness, the health anxiety that rushed in behind the panic. None of it was a sign that something was wrong with your heart or your lungs or your body.
It was your nervous system, doing its job loudly and necessarily but not dangerously.
You are safe. You are here and you are already calm as you were 60 seconds ago. You are at that place, that safe, still quiet place in your mind. Hold you now.
Just for a moment. And within the beauty of your mind's eye, see these words forming bright, steady, certain.
Repeat them internally with me. Feel the panic, releasing its grip for just a little bit more. This feeling is temporary. I have survived every panic attack before this one.
My body is not in danger. It is returning to calm right now. I know how to breathe through the panic attack symptoms and I am doing it now.
My nervous system is strong and it is already settling.
I release the fear of the feeling and I let it pass through me.
And deeper and deeper into a natural, restful calm now, you allow yourself to simply float.
The wave has passed. Your heart rate is settling. Your breathing is finding its rhythm. The physical sensations that health anxiety brought rushing in behind the panic, the chest tightness, the breathlessness, the sense of dread, they are quiet in it.
Because here is what I know. From years as a paramedical, the front line and years as a clinical hypnotherapist, the body is not your enemy. It is extraordinary. It is carried you through every difficult moment of your life, including this one.
Honor it now with this quiet. There is stillness, this gift of ten minutes that you gave to yourself. And once more, allow the words to settle within you. Take back control over all that you are.
Before we finish, here are your three daily care and tips. Each one chosen specifically for anyone managing panic attacks and health anxiety. One, name what is happening out loud. When a panic attack begins or health anxiety spikes, save these words out loud if you can.
This is a panic attack. It is not dangerous, it will pass, naming it accurately, not catastrophizing it, activates the pre-frontal cortex and begins to interrupt the feeling. Two, the five, four, three, two, one grounding reset for panic. When the physical symptoms of a panic attack feel overwhelming, ground yourself through your senses. Name five things you can see.
Four, that you can touch. Three, that you can hear. Two, that you can smell and one that you can taste. This technique pulls your attention from the internal panic spiral into the external present moment.
And three, stop googling your symptoms. If health anxiety is a passenger alongside your panic attacks and for many people it is, this single most powerful thing you can do between episodes is resist the urge to search your physical symptoms online. Every search feeds the anxiety loop. Speak to your doctor once or a health professional.
Now wiggle your fingers and toes and bring your awareness back into the room around you. Take one more beautiful deep breath in and on the out breath let your arms and legs stretch out long and when you're ready, gently open your eyes. The panic attack is behind you. You move through it.
You always do. If this helps you today, please do share it with anyone you know who struggles with panic attacks or those dark moments when the body feels like the enemy. Every share puts this episode in front of someone who might be searching for panic attack relief. It's exactly what they need.
And if you're ready to break the cycle of anxiety and panic attacks at their road, come and find me at calminganxiety.fm. The anxiety circuit breaker course, five focus clinical therapy sessions is waiting for you. It could change everything. This is calming anxiety and in everything we do, be kind.