I Think I'm Having a Panic Attack | Guided Breathing , 10 Minute Meditation

I Think I'm Having a Panic Attack | Guided Breathing , 10 Minute Meditation

Author: Martin Hewlett - Calming Anxiety April 17, 2026 Duration: 10:43
Calming Anxiety | Guided Meditation, Sleep Hypnosis & Panic Attack Relief
HealthHealth & FitnessFitnessMentalReligionReligion & SpiritualitySpirituality
f your heart is racing, your chest feels tight, or you feel like you’re losing control—stop. You are safe. This episode is your "emergency stop" button, designed and led by a former paramedic with 25 years of experience on the front lines of medical emergencies.
In this session, we don't just "relax"; we use biological "manual overrides" to signal to your brain that the fire is out.
You'll learn the medical reality behind your symptoms—like why your fingers tingle—to move your mind from a state of emotional panic back into logical control.
Episode Chapters
  • 0:00 – The Paramedic’s Reassurance: A direct message of safety from Martin.
  • 1:00 – The Emergency Stop: Guided breathing to offload $CO_2$ and reset your blood pH.
  • 4:30 – The Science of the "Tingles": Understanding Respiratory Alkalosis and why your body isn't broken.
  • 5:45 – Mindful Release: Dropping the physical weight of anxiety from your jaw and shoulders.
  • 6:20 – Affirmations for Power: Reprogramming the inner narrative.
  • 8:30 – 3 Tips to Quench the Knot: Immediate actions for future moments of rising heat.
  • 9:40 – Mastering the Mind: How to go beyond the "quick fix".
The AffirmationsRepeat these internally to reclaim your ownership of this moment:
  1. "My body is a masterpiece of survival, and right now, it's returning to peace."
  2. "I am the observer of these sensations, not a victim of them."
  3. "I have survived every panic attack before this, and I am already through this one."
3 Pro-Active Tips to Stop Panic EarlyWhen you first feel that knot in your stomach, use these paramedic-approved techniques:
  • The Cold Water Shock: Splash your face with ice-cold water or hold an ice cube to trigger the mammalian dive reflex and instantly slow your heart rate.
  • Name the Beast: Say out loud, "This is an adrenaline spike, not a heart attack." Labeling it moves brain activity from the emotional center to the logical one.
  • The 5-Second Out-Breath: Blow all your air out for five seconds. This forces your body to take a deep, corrective inhale, triggering an automatic reset.
A Note from MartinI’ve been where you are—I’ve had horrendous panic attacks in my past. It was through my work as a paramedic that I discovered how to coach the body back to calm. You are doing better than you think.


If this session helped you breathe again, please share it with one person who needs to hear a reassuring voice today. For more daily support, subscribe to Calming Anxiety and explore our archive of over 2,300 sessions.


Ready to break the cycle for good? Come and find me at calminganxiety.fm to enroll in the Anxiety Circuit Breaker Course and let’s master your mind together.


Smile often, spread positivity, and above all else—be kind.

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Finding a moment of quiet in a busy mind can feel like a distant hope. Calming Anxiety | Guided Meditation, Sleep Hypnosis & Panic Attack Relief is built on the understanding that relief is a practice, not a single destination. Hosted by Martin Hewlett, a certified practitioner, this podcast serves as a personal, audio sanctuary for anyone whose days are shadowed by worry or whose nights are spent wrestling with restless thoughts. Each episode is crafted with a gentle, caring tone, providing a practical library of tools you can return to daily. You might find a short, ten-minute mindfulness session designed to defuse afternoon stress, or a longer, immersive sleep hypnosis track to guide you out of insomnia and into deep rest. The focus is on genuine, accessible techniques-from guided meditations that calm racing thoughts to specific panic attack relief-all aimed at fostering a tangible sense of peace. This isn't about abstract concepts; it's about hearing a supportive voice that helps you navigate back to calm, one breath at a time. Tune in whenever you need a resource to quiet the noise and reclaim a sense of stillness.
Author: Language: English Episodes: 100

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