Calming Anxiety | Guided Meditation, Sleep Hypnosis & Panic Attack Relief

Martin Hewlett - Calming Anxiety

Stop anxiety, silence racing thoughts, and finally get the deep sleep you deserve.The Calming Anxiety Podcast offers a gentle, caring library of daily guided meditation, mindfulness sessions, and sleep hypnosis tracks designed to help you find genuine relief. Whether you need a quick 10-minute session to defuse stress or a long, guided hypnosis track to overcome insomnia, this show is your daily resource for peace.Join Martin Hewlett, a Certified Clinical Hypnotherapist (GQHP), as he uses his soothing voice and relaxing soundscapes to guide you toward a life of less stress and more emotional control. I n these episodes, you will learn how to: • Master the 5-4-3-2-1 Grounding Technique to stop panic attacks instantly. • Build unshakeable confidence and self-esteem through positive affirmations. • Regulate your nervous system to manage feelings of overwhelm. • Let go of past trauma and embrace a happier future. • Take back control over your thoughts, feelings, and reactions.Subscribe today for new, short-form mindfulness episodes and start your journey to a calmer mind. Want personalized support? Book a 1-on-1 Zoom Hypnotherapy session with Martin: https://calendly.com/calminganxiety/zoom-hypnotherapyJoin our Community: Share your journey in the Calming Anxiety Facebook Group: https://www.facebook.com/groups/CalmingAnxiety/ Become a supporter of this podcast: https://www.spreaker.com/podcast/calming-anxiety-guided-meditation-sleep-hypnosis-panic-attack-relief--4110266/support.

  1. 45M AGO

    The 4-Minute Vagal Flip Social Anxiety Reset

    The 4-Minute Vagus Nerve Flip: Reset Social Anxiety with NSDR & Physiological SighsStop the social anxiety spiral in under 4 minutes. In this guided reset, you will use the "Vagal Flip" and physiological sighs to offload carbon dioxide, signal safety to your amygdala, and enter a state of active Non-Sleep Deep Rest (NSDR). Whether you're in a crowded room or preparing for a high-stakes meeting, this somatic tracking session provides a "neural buffer" against judgment and social pressure.Inside This Reset:The Physiological Sigh: A specific double-inhale technique to down-regulate your brain and offload $CO_2$ instantly.The Vagal Flip: Stimulate the vagus nerve through specific eye movements to tell your nervous system there is no predator in the room.Somatic Tracking: Learn to observe physical sensations without judgment to break the fight-or-flight loop.The Neural Buffer: A visualization technique to make social pressure and perceived judgment "slide off" your shoulders.High-Frequency Anchor: Lock in a state of safety with a powerful internal affirmation for lasting regulation.Session Timeline:00:00 – Immediate Grounding: Finding your blue object.00:17 – Physiological Breathwork: The double-inhale technique.01:03 – Active NSDR: Connecting to the weight of your body.01:18 – The Vagal Flip: Eye-shifting to soften the nervous system.02:15 – Neural Buffering: Protecting yourself from social static.03:01 – High-Frequency Anchor: Returning to internal safety.Note to Listeners: Your nervous system is not a flaw; it is a protector learning how to rest. Practice this "Vagal Flip" whenever you feel the social static rising.If this helped you find your calm, please follow the show on Apple Podcasts. Following is the best way to ensure you never miss a reset and helps us reach more people looking for safety in their bodies. 👉 Click to subscribe and unlock ad-free episodes now! Support the Show:Ad-Free Listening: Enjoy Calming Anxiety without ads at https://www.spreaker.com/podcast/calming-anxiety--4110266/support Buy Me a Coffee: Support hosting costs at https://www.buymeacoffee.com/calminganxiety https://calminganxietypodcast.substack.com/?r=6zm0sc&utm_campaign=pub-share-checklist Rate & Review: Leave a 5-star review on Spotify or Apple Podcasts to help us reach more listeners! Resources & Courses:Book Hypnotherapy: Schedule a one-on-one session with Martin at https://calendar.app.google/rXHMt8sRYft5iWma8 Pain & Anxiety Course: Manage negative thoughts and pain with The Physio Crew’s course at https://offers.thephysiocrew.co.uk/home-pain Breathing Challenge: Try our relaxing breathing challenge at https://www.martinhewlett.co.uk/breathing-challenge/ Gift a Subscription: Share Calming Anxiety with loved ones at https://www.martinhewlett.co.uk/shop/calming-anxiety-gift-subscription/ Get the App:iOS: Download Calming Anxiety at https://apps.apple.com/gb/app/calming-anxiety/id1576159331 Android: Get it on Google Play at https://play.google.com/store/apps/details?id=digital.waterfront.calming.anxiety&hl=en-GB Connect With Us:Email: Share feedback or requests at calminganxiety@martinhewlett.co.uk YouTube: Watch all episodes at https://www.youtube.com/c/calminganxiety?sub_confirmation=1  Social Media Support: For younger listeners struggling with social media stress, visit https://www.icanhelp.net/ Backing Music: Chris Collins =================== Affiliate links to the gear I use the items that give me a more tranquil life. ============================= Items I use for a more relaxed way of life :) Organic Pure Hemp CBD Capsules - https://amzn.to/3 Ready for More Calm?Thank you for listening to the Calming Anxiety Podcast, featuring guided meditation, mindfulness, and sleep hypnosis sessions with Martin Hewlett. Our mission is to provide you with proven tools for anxiety relief, stress reduction, and a path toward deep relaxation. Use this episode anytime you need to calm your mind and feel more at ease.

    4 min

  2. 14H AGO

    Failed Resolutions? The Gentle Way to Restart

    Has the shiny, frantic energy of the New Year already started to fade? If you are suffering from a "resolution hangover" or feeling the heavy blanket of guilt because you’ve missed a workout or broken a promise to yourself—pause. You haven't ruined your year; you have simply proven you are human.In this soothing 10-minute guided meditation, Martin helps you stop the shame spiral and hit the "soft reset" button. We won't shout at ourselves to do better. Instead, we will gently put down the baggage of perfectionism and find a quiet place to begin again.In this session, we will:Unbuckle the Burden: A breathing exercise to physically release the weight of "shoulds" and expectations. The River Visualization: Learn to view your past mistakes as debris floating downstream—out of reach and out of mind. Future Potential: Reconnect with the "crystal clear" water of the future, which is untouched by yesterday’s errors. Key Affirmations: "I forgive myself for being human. I am not defined by a bad day.". Why listen? You cannot shame yourself into changing; you can only love yourself into growing. This episode is your permission to rest, forgive, and restart not with a bang, but with one small, gentle step. Disclaimer: These sessions are for educational purposes and relaxation. Please do not listen while driving or operating machinery.Share the Calm: If you know someone who is being hard on themselves right now, please share this episode with them. Support the Show:Ad-Free Listening: Enjoy Calming Anxiety without ads at https://www.spreaker.com/podcast/calming-anxiety--4110266/support Buy Me a Coffee: Support hosting costs at https://www.buymeacoffee.com/calminganxiety Rate & Review: Leave a 5-star review on Spotify or Apple Podcasts to help us reach more listeners! Resources & Courses:Book Hypnotherapy: Schedule a one-on-one session with Martin at https://calendar.app.google/rXHMt8sRYft5iWma8 Pain & Anxiety Course: Manage negative thoughts and pain with The Physio Crew’s course at https://offers.thephysiocrew.co.uk/home-pain Breathing Challenge: Try our relaxing breathing challenge at https://www.martinhewlett.co.uk/breathing-challenge/ Gift a Subscription: Share Calming Anxiety with loved ones at https://www.martinhewlett.co.uk/shop/calming-anxiety-gift-subscription/ Get the App:iOS: Download Calming Anxiety at https://apps.apple.com/gb/app/calming-anxiety/id1576159331 Android: Get it on Google Play at https://play.google.com/store/apps/details?id=digital.waterfront.calming.anxiety&hl=en-GB Connect With Us:Email: Share feedback or requests at calminganxiety@martinhewlett.co.uk YouTube: Watch all episodes at https://www.youtube.com/c/calminganxiety?sub_confirmation=1  Social Media Support: For younger listeners struggling with social media stress, visit https://www.icanhelp.net/ Backing Music: Chris Collins =================== Affiliate links to the gear I use the items that give me a more tranquil life. Rode Podmic - https://amzn.to/3LN1JEd Zoom Livetrak L8 - https://amzn.to/36UCIby Sony ZV 1 - https://amzn.to/3JvDUPT GoPro Hero 8 Black - https://amzn.to/372rzFl DJI Mini 2 - https://amzn.to/3NQfMdY ============================= Items I use for a more relaxed way of life :) Organic Pure Hemp CBD Capsules - https://amzn.to/3 Ready for More Calm?Thank you for listening to the Calming Anxiety Podcast, featuring guided meditation, mindfulness, and sleep hypnosis sessions with Martin Hewlett. Our mission is to provide you with proven tools for anxiety relief, stress reduction, and a path toward deep relaxation. Use this episode anytime you need to calm your mind and feel more at ease.

    10 min

  3. 1D AGO

    10 Minute Guided Meditation for Self Love & Mindful Clarity (Part 3)

    In a world that demands constant action, we often forget that our true power lies in stillness. Welcome to Part 3 of our Calming Anxiety mini-series. Today, Martin (your host and clinical hypnotherapist) guides you through a powerful session on shifting your focus from "doing" to simply "being". If you struggle with the pressure to be the perfect worker, parent, or partner, this episode invites you to take off the mask and find rest in the present moment. In this episode, you will experience:The "Human Being" Shift: A mindset shift to help you realize you are a "human being, not a human doing". Radical Acceptance Visualization: A guided journey into a "beautiful room filled with soft, warm sunlight" to wash away the inner critic. Self-Love Affirmations: Learn to silence the voice that says you aren't enough by planting seeds of truth, such as "I am enough just as I am" and "I release the need to be perfect". Finding Clarity: Discover how stillness allows the "agitated waters" of the mind to settle so you can see clearly again. Why Listen? You do not need to earn your rest or your worth; it is inherent. This 10-minute session is your permission slip to stop striving and start existing in a state of peace and self-love. Call to Action (CTA)Found value in today's session? If this mini-series has helped you, please consider subscribing and leaving a review so others can find this sanctuary too. Share the Love: Please share this episode with someone who needs a little more self-love today. Let's spread a virus of kindness together. Remember: Wherever you are, whatever you are doing, smile often to yourself. In every thought, word, and deed—be kind. 👉 Click to subscribe and unlock ad-free episodes now! Support the Show:Ad-Free Listening: Enjoy Calming Anxiety without ads at https://www.spreaker.com/podcast/calming-anxiety--4110266/support Buy Me a Coffee: Support hosting costs at https://www.buymeacoffee.com/calminganxiety https://calminganxietypodcast.substack.com/?r=6zm0sc&utm_campaign=pub-share-checklist Rate & Review: Leave a 5-star review on Spotify or Apple Podcasts to help us reach more listeners! Resources & Courses:Book Hypnotherapy: Schedule a one-on-one session with Martin at https://calendar.app.google/rXHMt8sRYft5iWma8 Pain & Anxiety Course: Manage negative thoughts and pain with The Physio Crew’s course at https://offers.thephysiocrew.co.uk/home-pain Breathing Challenge: Try our relaxing breathing challenge at https://www.martinhewlett.co.uk/breathing-challenge/ Gift a Subscription: Share Calming Anxiety with loved ones at https://www.martinhewlett.co.uk/shop/calming-anxiety-gift-subscription/ Get the App:iOS: Download Calming Anxiety at https://apps.apple.com/gb/app/calming-anxiety/id1576159331 Android: Get it on Google Play at https://play.google.com/store/apps/details?id=digital.waterfront.calming.anxiety&hl=en-GB Connect With Us:Email: Share feedback or requests at calminganxiety@martinhewlett.co.uk YouTube: Watch all episodes at https://www.youtube.com/c/calminganxiety?sub_confirmation=1  Social Media Support: For younger listeners struggling with social media stress, visit https://www.icanhelp.net/ Backing Music: Chris Collins =================== Affiliate links to the gear I use the items that give me a more tranquil life. Rode Podmic - https://amzn.to/3LN1JEd Zoom Livetrak L8 - https://amzn.to/36UCIby Sony ZV 1 - https://amzn.to/3JvDUPT GoPro Hero 8 Black - https://amzn.to/372rzFl DJI Mini 2 - https://amzn.to/3NQfMdY ============================= Items I use for a more relaxed way of life :) Organic Pure Hemp CBD Capsules - https://amzn.to/3 Ready for More Calm?Thank you for listening to the Calming Anxiety Podcast, featuring guided meditation, mindfulness, and sleep hypnosis sessions with Martin Hewlett. Our mission is to provide you with proven tools for anxiety relief, stress reduction, and a path toward deep relaxation. Use this episode anytime you need to calm your mind and feel more at ease.

    9 min

  4. 2D AGO

    Anxiety Relief: Mid-Day Calm in 4 Minutes

    4 Minutes of Instant Calm: The Physiological Sigh CircuitDo you feel like the urgency of the day is taking over?Stop for just four minutes to reset your nervous system and reclaim your focus. In this "Pocket Podcast" circuit, we move from the noise of your to-do list into a state of intentional calm. Using the science-backed physiological sigh, you will learn how to send a physical signal to your brain that you are safe.Whether you're starting your morning or need a mid-afternoon reset, this guided session helps you transition from a "machine" mindset back into a person breathing in the present moment.What’s Inside the Circuit:The Physical Reset: Drop the shoulders and release tension through the "physiological sigh" technique.Mountain Visualization: Shift your perspective on stress, viewing tasks as passing clouds while you remain the unmoving mountain.The Golden Light Scan: A guided visualization to wash away the "grip" of the world and create an aura of protection.Anchor Words: Choose your focus for the rest of the day: Steady, Capable, or Ease.Episode Breakdown:0:00 – Immediate physical decompression.0:44 – Monitoring heart rate and nervous system.1:16 – Visualizing stability and inner light.3:00 – Final release and setting your daily anchor.3:38 – Moving forward with intention.Take this moment for yourself—you have done enough for the morning, and you are capable of handling the afternoon.If you found this helpful, please save it to your library for instant access when anxiety strikes or share it with a friend who needs a breather.Be kind to yourself today. 👉 Click to subscribe and unlock ad-free episodes now! Support the Show:Ad-Free Listening: Enjoy Calming Anxiety without ads at https://www.spreaker.com/podcast/calming-anxiety--4110266/support Buy Me a Coffee: Support hosting costs at https://www.buymeacoffee.com/calminganxiety https://calminganxietypodcast.substack.com/?r=6zm0sc&utm_campaign=pub-share-checklist Rate & Review: Leave a 5-star review on Spotify or Apple Podcasts to help us reach more listeners! Resources & Courses:Book Hypnotherapy: Schedule a one-on-one session with Martin at https://calendar.app.google/rXHMt8sRYft5iWma8 Pain & Anxiety Course: Manage negative thoughts and pain with The Physio Crew’s course at https://offers.thephysiocrew.co.uk/home-pain Breathing Challenge: Try our relaxing breathing challenge at https://www.martinhewlett.co.uk/breathing-challenge/ Gift a Subscription: Share Calming Anxiety with loved ones at https://www.martinhewlett.co.uk/shop/calming-anxiety-gift-subscription/ Get the App:iOS: Download Calming Anxiety at https://apps.apple.com/gb/app/calming-anxiety/id1576159331 Android: Get it on Google Play at https://play.google.com/store/apps/details?id=digital.waterfront.calming.anxiety&hl=en-GB Connect With Us:Email: Share feedback or requests at calminganxiety@martinhewlett.co.uk YouTube: Watch all episodes at https://www.youtube.com/c/calminganxiety?sub_confirmation=1  Social Media Support: For younger listeners struggling with social media stress, visit https://www.icanhelp.net/ Backing Music: Chris Collins =================== Affiliate links to the gear I use the items that give me a more tranquil life. ============================= Items I use for a more relaxed way of life :) Organic Pure Hemp CBD Capsules - https://amzn.to/3 Ready for More Calm?Thank you for listening to the Calming Anxiety Podcast, featuring guided meditation, mindfulness, and sleep hypnosis sessions with Martin Hewlett. Our mission is to provide you with proven tools for anxiety relief, stress reduction, and a path toward deep relaxation. Use this episode anytime you need to calm your mind and feel more at ease.

    4 min

  5. 2D AGO

    Racing Mind Stop Anxiety Fast with The Anchor Breath (Part 2)

    Is your mind constantly racing? In Part 2 of this Calming Anxiety mini-series, Martin, your host and clinical hypnotherapist, returns to the most fundamental tool we possess to stop the drift of anxiety: the breath. If you are feeling overwhelmed or struggling to switch off, this 10-minute session provides a sanctuary to reset. We move beyond simple breathing into a powerful grounding technique known as The Anchor Breath. In this episode, you will learn:How to Find Your Anchor: Discover how to locate the specific point in your body—whether the tip of the nose, the chest, or the belly—where your breath is strongest to instantly center your focus. The White Light Visualization: A guided body scan that uses a "soft white light of calm" to melt tension from your forehead down to your toes. Anxiety-Busting Affirmations: Learn to plant seeds of resilience with mantras like "My breath is my anchor" and "I breathe in peace, I breathe out fear". Why Listen? This episode is designed to take you from a state of mental chaos to a heavy, relaxed "trance-like state" where you are safe and in control. It is the perfect daily practice for anyone needing to quiet a busy mind and reconnect with the present moment. Call to Action (CTA)Found value in today's session? Please consider subscribing and leaving a review to help others find this sanctuary. Share the Calm: If you know someone who is struggling with stress, please share this episode with them. Let's work together to "spread a virus of kindness". Remember: Smile often to yourself, and in every thought, word, and deed—be kind. 👉 Click to subscribe and unlock ad-free episodes now! Support the Show:Ad-Free Listening: Enjoy Calming Anxiety without ads at https://www.spreaker.com/podcast/calming-anxiety--4110266/support Buy Me a Coffee: Support hosting costs at https://www.buymeacoffee.com/calminganxiety https://calminganxietypodcast.substack.com/?r=6zm0sc&utm_campaign=pub-share-checklist Rate & Review: Leave a 5-star review on Spotify or Apple Podcasts to help us reach more listeners! Resources & Courses:Book Hypnotherapy: Schedule a one-on-one session with Martin at https://calendar.app.google/rXHMt8sRYft5iWma8 Pain & Anxiety Course: Manage negative thoughts and pain with The Physio Crew’s course at https://offers.thephysiocrew.co.uk/home-pain Breathing Challenge: Try our relaxing breathing challenge at https://www.martinhewlett.co.uk/breathing-challenge/ Gift a Subscription: Share Calming Anxiety with loved ones at https://www.martinhewlett.co.uk/shop/calming-anxiety-gift-subscription/ Get the App:iOS: Download Calming Anxiety at https://apps.apple.com/gb/app/calming-anxiety/id1576159331 Android: Get it on Google Play at https://play.google.com/store/apps/details?id=digital.waterfront.calming.anxiety&hl=en-GB Connect With Us:Email: Share feedback or requests at calminganxiety@martinhewlett.co.uk YouTube: Watch all episodes at https://www.youtube.com/c/calminganxiety?sub_confirmation=1  Social Media Support: For younger listeners struggling with social media stress, visit https://www.icanhelp.net/ Backing Music: Chris Collins =================== Affiliate links to the gear I use the items that give me a more tranquil life. Rode Podmic - https://amzn.to/3LN1JEd Zoom Livetrak L8 - https://amzn.to/36UCIby Sony ZV 1 - https://amzn.to/3JvDUPT GoPro Hero 8 Black - https://amzn.to/372rzFl DJI Mini 2 - https://amzn.to/3NQfMdY ============================= Items I use for a more relaxed way of life :) Organic Pure Hemp CBD Capsules - https://amzn.to/3 Ready for More Calm?Thank you for listening to the Calming Anxiety Podcast, featuring guided meditation, mindfulness, and sleep hypnosis sessions with Martin Hewlett. Our mission is to provide you with proven tools for anxiety relief, stress reduction, and a path toward deep relaxation. Use this episode anytime you need to calm your mind and feel more at ease.

    11 min

  6. 3D AGO

    Letting Go of Fear and Panic 10 Minute Meditation (Part 1)

    Are you looking to stop panic attacks instantly or find immediate relief from a racing mind? In this powerful 10-minute session of Calming Anxiety, Martin, a Clinical Hypnotherapist, guides you through a gentle yet effective meditation designed to reset your nervous system and help you let go of fear. Whether you are a regular listener or found us by searching for "guided meditation for stress relief," this episode is your sanctuary. We move beyond simple relaxation into deep nervous system regulation, using breathwork and visualization to dissolve anxiety and reconnect you with your inner peace. In This Episode You Will Experience: Nervous System Reset: Learn a deep breathing technique to signal safety to your body immediately. Visualizing Release: A guided imagery practice where stress and negative thoughts dissipate like dark clouds in a crisp winter sky. The Mental Sanctuary: Create a "magical place of change"—a safe haven in your mind (beach, forest, or cozy room) where panic cannot touch you. Core Affirmations: Rewire your subconscious with the powerful mantra: "I am safe. I am calm. I am in control." Key Affirmations for Your Practice: "I am safe." "I am calm." "I am in control." Why Listen? This session is essential for anyone needing a "virus of kindness" and a moment of perfect safety. It is suitable for beginners to mindfulness as well as experts looking to deepen their resilience against anxiety. Support the Show: If you found value in today's session, please consider subscribing and leaving a review. Your feedback helps others find this tool for stress relief. Share this episode on social media to help us spread a more calm and loving approach around the world. Connect with Martin: Host: Martin, Clinical HypnotherapistPodcast: Calming AnxietyDisclaimer: This episode is intended for relaxation and educational purposes and is not a substitute for professional medical advice or treatment. 👉 Click to subscribe and unlock ad-free episodes now! Support the Show:Ad-Free Listening: Enjoy Calming Anxiety without ads at https://www.spreaker.com/podcast/calming-anxiety--4110266/support Buy Me a Coffee: Support hosting costs at https://www.buymeacoffee.com/calminganxiety https://calminganxietypodcast.substack.com/?r=6zm0sc&utm_campaign=pub-share-checklist Rate & Review: Leave a 5-star review on Spotify or Apple Podcasts to help us reach more listeners! Resources & Courses:Book Hypnotherapy: Schedule a one-on-one session with Martin at https://calendar.app.google/rXHMt8sRYft5iWma8 Pain & Anxiety Course: Manage negative thoughts and pain with The Physio Crew’s course at https://offers.thephysiocrew.co.uk/home-pain Breathing Challenge: Try our relaxing breathing challenge at https://www.martinhewlett.co.uk/breathing-challenge/ Gift a Subscription: Share Calming Anxiety with loved ones at https://www.martinhewlett.co.uk/shop/calming-anxiety-gift-subscription/ Get the App:iOS: Download Calming Anxiety at https://apps.apple.com/gb/app/calming-anxiety/id1576159331 Android: Get it on Google Play at https://play.google.com/store/apps/details?id=digital.waterfront.calming.anxiety&hl=en-GB Connect With Us:Email: Share feedback or requests at calminganxiety@martinhewlett.co.uk YouTube: Watch all episodes at https://www.youtube.com/c/calminganxiety?sub_confirmation=1  Social Media Support: For younger listeners struggling with social media stress, visit https://www.icanhelp.net/ Backing Music: Chris Collins =================== Affiliate links to the gear I use the items that give me a more tranquil life. Rode Podmic - https://amzn.to/3LN1JEd Zoom Livetrak L8 - https://amzn.to/36UCIby Sony ZV 1 - https://amzn.to/3JvDUPT GoPro Hero 8 Black - https://amzn.to/372rzFl DJI Mini 2 - https://amzn.to/3NQfMdY ============================= Items I use for a more relaxed way of life :) Organic Pure Hemp CBD Capsules - https://amzn.to/3 Ready for More Calm?Thank you for listening to the Calming Anxiety Podcast, featuring guided meditation, mindfulness, and sleep hypnosis sessions with Martin Hewlett. Our mission is to provide you with proven tools for anxiety relief, stress reduction, and a path toward deep relaxation. Use this episode anytime you need to calm your mind and feel more at ease.

    10 min

  7. 4D AGO

    Stop a Panic Attack The 3-6-9 Stealth Method

    Stop a panic attack or social anxiety instantly without anyone noticing. In this "Pocket Podcast," former paramedic Martin Hewlett teaches you the 3-6-9 Stealth Method—a physiological breathing hack designed for invisible, quiet control. Whether you are in a crowded room, a stressful meeting, or at a dinner, that rising wave of heat and racing heart can be managed discreetly. By prioritizing a long exhale, you send a biological "all-clear" signal directly to your vagus nerve, switching your brain from "fight or flight" to "rest and digest".+2 What you will learn in 3 minutes:The Stealth Benefit: How to shut down panic without anyone in the room knowing you're doing it. The 3-6-9 Technique: A specific breathing rhythm (In for 3, Hold for 6, Out for 9) that tricks your nervous system into calming down. Biological Reset: Why making your exhale three times longer than your inhale is the fastest way to change your mental channel. Key Takeaways:Keep your eyes open: Use an external anchor like a coffee cup or window to stay present while you breathe. Silent Control: Keep your mouth closed and breathe through your nose to maintain total discretion. Take the Wheel: Learn to be the one in charge of your body's rhythm, even in high-stress social situations. Keep this episode in your "pocket" for the next time you feel the heat of anxiety rising.About Your Host:Martin Hewlett is a clinical hypnotherapist and the creator of the Calming Anxiety Podcast. Drawing on years of experience as a paramedic, he provides practical, science-based tools to help you manage anxiety, panic, and stress in real-time.Be kind to yourself. Smile once. 👉 Click to subscribe and unlock ad-free episodes now! Support the Show:Ad-Free Listening: Enjoy Calming Anxiety without ads at https://www.spreaker.com/podcast/calming-anxiety--4110266/support Buy Me a Coffee: Support hosting costs at https://www.buymeacoffee.com/calminganxiety https://calminganxietypodcast.substack.com/?r=6zm0sc&utm_campaign=pub-share-checklist Rate & Review: Leave a 5-star review on Spotify or Apple Podcasts to help us reach more listeners! Resources & Courses:Book Hypnotherapy: Schedule a one-on-one session with Martin at https://calendar.app.google/rXHMt8sRYft5iWma8 Pain & Anxiety Course: Manage negative thoughts and pain with The Physio Crew’s course at https://offers.thephysiocrew.co.uk/home-pain Breathing Challenge: Try our relaxing breathing challenge at https://www.martinhewlett.co.uk/breathing-challenge/ Gift a Subscription: Share Calming Anxiety with loved ones at https://www.martinhewlett.co.uk/shop/calming-anxiety-gift-subscription/ Get the App:iOS: Download Calming Anxiety at https://apps.apple.com/gb/app/calming-anxiety/id1576159331 Android: Get it on Google Play at https://play.google.com/store/apps/details?id=digital.waterfront.calming.anxiety&hl=en-GB Connect With Us:Email: Share feedback or requests at calminganxiety@martinhewlett.co.uk YouTube: Watch all episodes at https://www.youtube.com/c/calminganxiety?sub_confirmation=1  Social Media Support: For younger listeners struggling with social media stress, visit https://www.icanhelp.net/ Backing Music: Chris Collins =================== Affiliate links to the gear I use the items that give me a more tranquil life. ============================= Items I use for a more relaxed way of life :) Organic Pure Hemp CBD Capsules - https://amzn.to/3 Ready for More Calm?Thank you for listening to the Calming Anxiety Podcast, featuring guided meditation, mindfulness, and sleep hypnosis sessions with Martin Hewlett. Our mission is to provide you with proven tools for anxiety relief, stress reduction, and a path toward deep relaxation. Use this episode anytime you need to calm your mind and feel more at ease.

    3 min

  8. 4D AGO

    Digital Detox Clear Your 'Mental Cache' (10 Min Reset)

    In this episode of Calming Anxiety, we step away from the relentless stream of the digital world. Living in the age of AI and infinite scrolling often demands that we are constantly "on," processing data and optimizing every second. This session serves as a vital ceasefire with technology, helping you disconnect from the algorithms and reconnect with your innate intelligence. Martin guides you through a 10-minute meditation designed to declutter your mind, visualize unplugging, and reclaim your attention from the digital noise. Learn to close the mental "tabs" of comparison, urgency, and information overload, finding peace in the analog moment. Key Takeaways:The "Ceasefire" with Tech: A declared break to stop the constant processing of information. Visualizing Unplugging: A guided exercise to mentally pull the plug and silence the static of notifications. Reclaiming Attention: Affirmations to reinforce that your attention is your property, not the algorithm's. Closing Mental Tabs: A technique to clear the "browser" of your mind, shutting down the need to know, respond, or compare. The Power of Slowness: Understanding that slowing down is a strength, not a weakness, in an artificially fast world. Memorable Quotes:"The human mind was not built to be a processor that runs constantly 24/7. It was built to observe, to feel, to rest." "My attention is my property. I choose where to spend it." "Slowness is not weakness, it is your power, it is what makes you human in a world of artificial speed." Call to Action: If this session helped you find a moment of quiet in the digital storm, please consider sharing it with a friend or family member who might be feeling burnout. We all need permission to unplug. Connect with Us:Host: Martin Show: Calming Anxiety Disclaimer: This episode is intended for relaxation and mindfulness purposes. 👉 Click to subscribe and unlock ad-free episodes now! Support the Show:Ad-Free Listening: Enjoy Calming Anxiety without ads at https://www.spreaker.com/podcast/calming-anxiety--4110266/support Buy Me a Coffee: Support hosting costs at https://www.buymeacoffee.com/calminganxiety https://calminganxietypodcast.substack.com/?r=6zm0sc&utm_campaign=pub-share-checklist Rate & Review: Leave a 5-star review on Spotify or Apple Podcasts to help us reach more listeners! Resources & Courses:Book Hypnotherapy: Schedule a one-on-one session with Martin at https://calendar.app.google/rXHMt8sRYft5iWma8 Pain & Anxiety Course: Manage negative thoughts and pain with The Physio Crew’s course at https://offers.thephysiocrew.co.uk/home-pain Breathing Challenge: Try our relaxing breathing challenge at https://www.martinhewlett.co.uk/breathing-challenge/ Gift a Subscription: Share Calming Anxiety with loved ones at https://www.martinhewlett.co.uk/shop/calming-anxiety-gift-subscription/ Get the App:iOS: Download Calming Anxiety at https://apps.apple.com/gb/app/calming-anxiety/id1576159331 Android: Get it on Google Play at https://play.google.com/store/apps/details?id=digital.waterfront.calming.anxiety&hl=en-GB Connect With Us:Email: Share feedback or requests at calminganxiety@martinhewlett.co.uk YouTube: Watch all episodes at https://www.youtube.com/c/calminganxiety?sub_confirmation=1  Social Media Support: For younger listeners struggling with social media stress, visit https://www.icanhelp.net/ Backing Music: Chris Collins =================== Affiliate links to the gear I use the items that give me a more tranquil life. Rode Podmic - https://amzn.to/3LN1JEd Zoom Livetrak L8 - https://amzn.to/36UCIby Sony ZV 1 - https://amzn.to/3JvDUPT GoPro Hero 8 Black - https://amzn.to/372rzFl DJI Mini 2 - https://amzn.to/3NQfMdY ============================= Items I use for a more relaxed way of life :) Organic Pure Hemp CBD Capsules - https://amzn.to/3 Ready for More Calm?Thank you for listening to the Calming Anxiety Podcast, featuring guided meditation, mindfulness, and sleep hypnosis sessions with Martin Hewlett. Our mission is to provide you with proven tools for anxiety relief, stress reduction, and a path toward deep relaxation. Use this episode anytime you need to calm your mind and feel more at ease.

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Stop anxiety, silence racing thoughts, and finally get the deep sleep you deserve.The Calming Anxiety Podcast offers a gentle, caring library of daily guided meditation, mindfulness sessions, and sleep hypnosis tracks designed to help you find genuine relief. Whether you need a quick 10-minute session to defuse stress or a long, guided hypnosis track to overcome insomnia, this show is your daily resource for peace.Join Martin Hewlett, a Certified Clinical Hypnotherapist (GQHP), as he uses his soothing voice and relaxing soundscapes to guide you toward a life of less stress and more emotional control. I n these episodes, you will learn how to: • Master the 5-4-3-2-1 Grounding Technique to stop panic attacks instantly. • Build unshakeable confidence and self-esteem through positive affirmations. • Regulate your nervous system to manage feelings of overwhelm. • Let go of past trauma and embrace a happier future. • Take back control over your thoughts, feelings, and reactions.Subscribe today for new, short-form mindfulness episodes and start your journey to a calmer mind. Want personalized support? Book a 1-on-1 Zoom Hypnotherapy session with Martin: https://calendly.com/calminganxiety/zoom-hypnotherapyJoin our Community: Share your journey in the Calming Anxiety Facebook Group: https://www.facebook.com/groups/CalmingAnxiety/ Become a supporter of this podcast: https://www.spreaker.com/podcast/calming-anxiety-guided-meditation-sleep-hypnosis-panic-attack-relief--4110266/support.

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