# I Need to Calm Down — A 10-Minute Anxiety Reset for Panic & Overthinking

Page: https://stenobird.com/podcast/calming-anxiety-guided-meditation-sleep-hypnosis-panic-attack-relief-98140/i-need-to-calm-down-a-10-minute-anxiety-reset-for-panic-overthinking
Text version: https://stenobird.com/podcast/calming-anxiety-guided-meditation-sleep-hypnosis-panic-attack-relief-98140/i-need-to-calm-down-a-10-minute-anxiety-reset-for-panic-overthinking.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: 2026-09-05T02:00:02+00:00
Episode link: https://www.spreaker.com/episode/i-need-to-calm-down-a-10-minute-anxiety-reset-for-panic-overthinking--74785034
Audio file: https://dts.podtrac.com/redirect.mp3/api.spreaker.com/download/episode/74785034/utf_8_q_i_need_to_calm_down_e2_80_94_a_10_minute_anxi_utf_8_q_ety_reset_for_panic_overthinking_mp3.mp3
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Duration seconds: 613

## Resource

I Need to Calm Down — A 10-Minute Meditation for Anxiety & Panic | Extended Exhale Breathing If you've just thought the words "I need to calm down" — stop. Don't do anything else yet. Just stay right here for a second. Your heart might be racing, your chest might feel tight, your mind might be moving too fast to catch — and for the next ten minutes, none of that needs fixing straight away. If you need this again later, Anchored's Instant Calm session is there any time, no waiting: https://apps.apple.com/us/app/anchored-panic-anxiety/id6785035669 Hosted by clinical hypnotherapist and former paramedic Martin Hewlett, today's session uses a gentle, longer-exhale breathing pattern before reframing anxious sensations through the idea of an alarm system: loud, real, and impossible to ignore — but a signal, not a verdict. It's a short reminder that a racing heart or tight chest means you're uncomfortable, not in danger, and that those aren't the same thing. ⏱️ Time Chapters * 00:00 – Cold open: if you've just thought "I need to calm down" * 00:40 – Channel open & Anchored Instant Calm * 01:03 – Breathing: the longer exhale * 02:04 – Your alarm system: a signal, not a verdict * 03:32 – Stepping out of the loop * 03:51 – Grounding: you are here * 04:17 – Today's Gentle Affirmations * 06:22 – Affirmations, second pass * 08:03 – Three Daily Caring Tips * 08:47 – Coming back, stretch and open your eyes * 09:26 – Outro & be kind 🌿 Today's Gentle Affirmations Repeat these softly, in the sanctuary of your own thoughts: I can feel this without fighting it. My body is allowed to settle at its own pace. A sensation is not a prediction. I do not have to solve this moment. I can breathe and stay here. I can let this wave pass. 💡 3 Daily Caring Tips 1. **Catch it early** — Noti…

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