# Emergency Anxiety Reset  | Panic Attack Relief & Grounding - 10 Minute Meditation

Page: https://stenobird.com/podcast/calming-anxiety-guided-meditation-sleep-hypnosis-panic-attack-relief-98140/emergency-anxiety-reset-panic-attack-relief-grounding-10-minute-meditation
Text version: https://stenobird.com/podcast/calming-anxiety-guided-meditation-sleep-hypnosis-panic-attack-relief-98140/emergency-anxiety-reset-panic-attack-relief-grounding-10-minute-meditation.md
Podcast: [Calming Anxiety | Guided Meditation, Sleep Hypnosis & Panic Attack Relief](https://stenobird.com/podcast/calming-anxiety-guided-meditation-sleep-hypnosis-panic-attack-relief-98140)
Published: 2026-04-28T02:00:02+00:00
Episode link: https://www.spreaker.com/episode/emergency-anxiety-reset-panic-attack-relief-grounding-10-minute-meditation--70685702
Audio file: https://dts.podtrac.com/redirect.mp3/api.spreaker.com/download/episode/70685702/emergency_anxiety_reset_panic_attack_relief_grounding.mp3
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JSON: https://stenobird.com/v1/public/podcasts/calming-anxiety-guided-meditation-sleep-hypnosis-panic-attack-relief-98140/episodes/emergency-anxiety-reset-panic-attack-relief-grounding-10-minute-meditation
Duration seconds: 629

## Resource

This episode of Calming Anxiety is strategically designed to provide emergency anxiety reset tools and panic attack relief for those in immediate distress. Using somatic grounding and clinical techniques, former paramedic and clinical hypnotherapist Martin Hewlett guides you to release worry and rest your mind through a rapid 10-minute intervention. By leveraging the physiological sigh and the 5-4-3-2-1 grounding method , this session signals safety to your brain and offloads carbon dioxide to settle the nervous system instantly. Inside This Episode: 00:00 - 00:45: Emergency Anxiety Reset Intro — How to stop a panic attack right now. 00:45 - 01:12: Clinical Authority — Meet your host, Martin Hewlett. 01:12 - 02:33: The Physiological Sigh — The fastest way to signal safety to the brain. 02:33 - 04:42: 5-4-3-2-1 Grounding Method & Somatic Visualization — Anchoring to the present moment. 04:42 - 08:24: Affirmations for Calm Control — Internalizing your natural balance. 08:24 - 09:15: 3 Daily Caring Tips — Actionable advice for lowering cortisol. 09:15 - 10:34: Outro & Anxiety Circuit Breaker Course Information. Affirmations for Rapid Relief: Repeat these internally to help your nervous system settle and regain control: "I am safe in this moment and my breath is my anchor." "I allow my mind to rest as my body finds its natural balance." "I am not my anxiety. I am the calm observer of this passing wave." "My nervous system is settling and I am in control." 3 Daily Caring Tips: Offload Your Mind: Write down your feelings and emotions before bed to let your conscious mind rest for deeper sleep. The Digital Sunset: Give yourself 30 minutes of phone-free time before bed to lower cortisol levels . The Anchor Habit: Carry a physical object, like a stone or a ring, to use…

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