Sustaining Calm: A 10-Minute Reset to Protect Your Energy and Quiet the Mind

Sustaining Calm: A 10-Minute Reset to Protect Your Energy and Quiet the Mind

Author: Martin Hewlett - Calming Anxiety February 28, 2026 Duration: 10:39
Calming Anxiety | Guided Meditation, Sleep Hypnosis & Panic Attack Relief
HealthHealth & FitnessFitnessMentalReligionReligion & SpiritualitySpirituality
Sustaining Calm: A 10-Minute Reset to Protect Your Energy and Quiet the MindIf you’re feeling the "end of the month" heaviness or the pressure to maintain an unsustainable pace, this session is your permission to pause. We aren’t here to "fix" you—we are here to help you regulate your nervous system and reclaim the energy you’ve been giving away to the world.+1
In today’s episode, host Martin leads a 10-minute deep reset specifically designed to lower cortisol and bring your body back into a state of safe, quiet presence.
What’s Inside This Episode:
  • Somatic Grounding: A guided practice to feel the support of gravity and release the physical burden of holding yourself up.+1
  • Vagus Nerve Soothing Breath: Learn a specific 4-2-8 breathing technique (inhale for 4, hold for 2, exhale for 8) to signal your brain that the "fight or flight" response can end.+1
  • Visualizing Boundaries: A powerful meditation to create a "protective filter" around your energy—letting peace in while reflecting back the stress and expectations of others.+1
  • Energy Affirmations: Anchor your calm with silent or spoken affirmations focused on safety and self-worth.
3 Tips for a Regulated Day:
  1. The 20-20-20 Digital Break: Every 20 minutes, look 20 feet away for 20 seconds to reset your visual system and lower screen-induced anxiety.
  2. The Temperature Shift: Use cold water or an ice cube to trigger an immediate physiological cortisol reset if you feel a spike of panic.
  3. Low-Stakes Joy: Dedicate time to one goal-less activity today—like drinking tea or listening to a song—simply because it feels good.
Support the Show: If this reset helped you feel more grounded, please leave a 5-star review on Apple Podcasts or Spotify. Your reviews help our community grow and bring peace to those who need it most.+1
Go Ad-Free: Love the show and want to say thank you? Join our Supporters Group for just $5 a month to enjoy an ad-free experience and help keep us on the air. Click the link in the show description to join!
Remember: Your energy is your own, and you choose how to spend it.
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

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

Official website RSS
Calming Anxiety | Guided Meditation, Sleep Hypnosis & Panic Attack Relief
Podcast Episodes
Health Anxiety Relief—Stop the Panic When You Feel Unwell [not-audio_url] [/not-audio_url]

Duration: 10:39
Are you currently scanning your body for symptoms or asking yourself, "Am I okay?". If you are experiencing health anxiety—that overwhelming fear that something is physically wrong—this session is designed to interrupt t…
The 10-Minute Nervous System Reset NSDR for Subconscious Calm [not-audio_url] [/not-audio_url]

Duration: 10:31
Stop a panic attack fast and regulate your nervous system in just 10 minutes. This science-backed NSDR protocol (Non-Sleep Deep Rest) is a natural remedy for social anxiety, workplace stress, and the Sunday Scaries.In th…
HEALTH ANXIETY RELIEF – GUIDED MEDITATION WHEN WORRY WON'T STOP [not-audio_url] [/not-audio_url]

Duration: 10:03
Are you finding it impossible to stop the worry today? If you are caught in a cycle of checking, scanning, and returning to the same health-related thoughts over and over, you are not alone. This is health anxiety, and y…
Illness Anxiety Relief – Guided Meditation For Health Worries [not-audio_url] [/not-audio_url]

Duration: 9:37
Are you caught in a constant cycle of checking, scanning, and worrying about your health? Illness anxiety can make every physical sensation feel like a catastrophic event. In this session, Martin Hewlett—a clinical hypno…
CAN'T STOP WORRYING ABOUT YOUR HEALTH – GUIDED MEDITATION [not-audio_url] [/not-audio_url]

Duration: 10:33
Do you find yourself lying awake, unable to stop worrying about your health? When the house is quiet and the world slows down, health anxiety and "symptom checking" can become overwhelming.In this session, Martin Hewlett…
Calm Your Mind Now : Guided Breathing to Stop Panic and Overthinking [not-audio_url] [/not-audio_url]

Duration: 10:31
Struggling with a racing heart, overthinking, or the edge of a panic attack? In this session, Martin—a clinical hypnotherapist and former paramedic—guides you through a physical and mental reset to move from high-alert b…
Health Anxiety Relief — 10 Minute Guided Meditation [not-audio_url] [/not-audio_url]

Duration: 10:29
Do you constantly check your body for signs something is wrong? If you find yourself Googling symptoms at 2 AM or convinced that every flutter in your chest is a crisis, this 10-minute session is designed for you. We tac…
Why Can't I Sleep — Anxiety Relief Bedtime Meditation [not-audio_url] [/not-audio_url]

Duration: 10:26
Are you exhausted but find your mind racing the moment your head hits the pillow? The harder you try to force sleep, the wider awake you feel. Tonight, we stop "trying."In this episode of Calming Anxiety, Martin—Clinical…
Why Do I Feel Worthless — Anxiety Relief Meditation [not-audio_url] [/not-audio_url]

Duration: 10:49
Why Do I Feel Worthless? — Anxiety Relief MeditationDo you ever feel like you’re just not enough? That the whispers of self-doubt are louder than your own voice? You aren’t alone, and more importantly, those thoughts are…
Help me breathe 10-Minute Triage for Instant Panic Relief [not-audio_url] [/not-audio_url]

Duration: 11:03
Help Me Breathe: 10-Minute Triage for Instant Panic ReliefIf you have clicked on this episode because you are struggling right now, I hear you. Your mind is searching for relief, and your body is saying, "Help me breathe…

«12345678910»