About this episode
If you feel like you’re losing control right now, take a deep breath. You are safe. Whether you are searching for how to stop a panic attack instantly or you’re in the middle of a wave of overwhelming anxiety, this session is your "SOS" reset button.In this episode, Martin—a clinical hypnotherapist and former paramedic—guides you through proven vagus nerve stimulation techniques to turn off your fight-or-flight response. Using the 4-4-4-4 Box Breathing method, a systematic body scan, and powerful affirmations, you will learn to rewire your brain’s response to fear and regain physical awareness.This session is designed to be your silent superpower—a simple, effective tool you can use anywhere, anytime, to move from panic to peace.Chapter Timings00:00 – Emergency Reset: Immediate Calm for Panic01:00 – 4-4-4-4 Box Breathing: Vagus Nerve Stimulation02:40 – Systematic Body Scan for Physical Relaxation05:00 – Affirmations for Anxiety Relief & Mental Reset07:50 – Guided Imagery: Your Mental Sanctuary08:45 – 3 Daily Self-Care Tips for Long-Term Peace09:40 – Bringing Awareness Back to the RoomPowerful Affirmations for Anxiety ReliefFocus on these words as you exhale to soften your body and calm your nervous system:"This feeling is temporary and it is passing now.""I am the mountain and these feelings are just clouds passing by.""I have the power to calm my nervous system."3 Daily Self-Care TipsIncorporate these "anxiety hacks" into your routine to lower cortisol and stay grounded:The 5-4-3-2-1 Grounding Technique: Identify five things you can see and four you can touch to stay in the present moment.Hydration & Minerals: Sip cold water; the cooling sensation acts as a natural reset for your system.Digital Boundaries: Practice one hour of no screen time before bed to lower cortisol levels and improve sleep.? 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/supportBuy Me a Coffee: Support hosting costs at https://www.buymeacoffee.com/calminganxietyhttps://calminganxietypodcast.substack.com/?r=6zm0sc&utm_campaign=pub-share-checklistRate & Review: Leave a 5-star review on Spotify or Apple Podcasts to help us reach more listeners!Resources & Courses:B
