Right now, nothing is chasing me. A Guided Nervous System De Escalation

Are you feeling about tightening in your chest? The racing thoughts about a future that hasn't even happened yet. If you're searching for a way to stop the panic, to feel safe in your own skin again, stay with me. In the next 10 minutes, we're going to retrain your nervous system to understand one simple truth. You are safe right now.

Welcome to calming anxiety. I'm Martin, I'm a clinical hypnotherapist and a former paramedic. I've spent years helping people through their absolute worst moments and now I'm here to help you through yours. This is my podcast. If you need a deeper dive into recovery, head over to calming anxiety.fm. Let's work together. Now find your quiet place today. Somewhere that you won't be disturbed for a while, you can sit or lie down, whichever you prefer. Close your eyes if you feel safe to do so.

Today we'll use coherent breathing. It's the gold standard for heart rate variability and social anxiety. It's so simple. You'll inhale through your nose for a count of five and then exhale through your nose again for a count of six. We'll keep the breath silent. Allow your belly to expand. Don't force it. And as you exhale for that extra second, you are manually signaling that your vagus nerve can switch off. So really, with me, in two, three, four, five, exhale, two, three, four, five, six. Just allow your breathing to settle once more. When you exhale on the next round, imagine your shoulders loosening as if warm, summer sunshine was beaming down on you. Allow the muscles to soften. So really, with me, inhaling through the nose, ready? Inhale, two, three, four, five, exhale, two, three, four, five, six. And allow yourself now to truly unwind, to find your moment of mindful relaxation as you guide your nervous system to deescalate, to relax. Nothing is chasing you. Once more, ready? Inhale, two, three, four, five, exhale, two, three, four, five, six.

Now, simply just be in the moment, in control, learning to love all that you are once more.

Relax deeply and safely. Just keep that steady rhythm going. I'd like you to visualize your nervous system now as a glowing network of light. Right now, it's buzzing with high voltage electricity, but with every outrest, we are dimming that light to a soft, warm, low, I wonder how you imagine that within the beauty of your thoughts and within this moment of mindful connection. Imagine these words, repeating them internally, allowing your muscles to feel more relaxed, allowing your thoughts to settle. Right now, nothing is chasing me. Feel the space around you. My nervous system can stand down.

Let the adrenaline drain away. I don't need to solve the future in this breath. My body is learning that it is safe. Each exhale tells my brain, "I am okay."

I can allow my shoulders to drop. I am safe enough to rest for a moment.

Relax now, truly deeply unwind, allow yourself to reset, to reunite mind, body and soul.

And then once more, visualize these words, repeat them and I'll explain them briefly.

Right now, nothing is chasing me. Feel the space around you. My nervous system can stand down. Let the adrenaline drain away. I do not need to solve the future in this breath.

Relax the what ifs. My body is learning that it is safe.

I can't stop the adrenaline. I can't stop the adrenaline. I can't stop the adrenaline.

I can't stop the adrenaline. I can't stop the adrenaline.

Give yourself permission. Now relax. Feel your breathing as you take back control.

And in this moment of mindful connection, hear your three daily caring tips for a happier life before you go back to your day. One, the two minute tech fast.

Every two hours put your phone down or in a drawer for 120 seconds. Let your brain reset without the scroll shock.

Two, the morning hydration first. Drink 500ml of water before that first coffee. Dehydration mimics the physical symptoms of anxiety. And three, the let them run.

If someone is judging you or acting out, let them. Their energy is not your responsibility to manage today.

Now relax. Just connect with all that you are. Because simply put my friend, you are worthy.

Now, time to bring your awareness back into the room. Wiggle your fingers and toes. Now, that deep breath in and as you exhale, stretch out the muscles in your arms and legs. And then open your eyes. You've done brilliantly. You've just successfully regulated your system. If this helped, please do subscribe or leave a review. It helps others find this piece.

For my full anxiety breaker course, visit calminganxiety.fm. I'm Martin. Take care of your beautiful soul. Allow yourself to heal. Smile, think positively. And then in every word thought and deed, be kind.