# I Think I'm Having a Panic Attack — A 10-Minute Meditation to Feel Calm Again

Page: https://stenobird.com/podcast/calming-anxiety-guided-meditation-sleep-hypnosis-panic-attack-relief-98140/i-think-i-m-having-a-panic-attack-a-10-minute-meditation-to-feel-calm-again
Text version: https://stenobird.com/podcast/calming-anxiety-guided-meditation-sleep-hypnosis-panic-attack-relief-98140/i-think-i-m-having-a-panic-attack-a-10-minute-meditation-to-feel-calm-again.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: 2026-09-04T02:00:03+00:00
Episode link: https://www.spreaker.com/episode/i-think-i-m-having-a-panic-attack-a-10-minute-meditation-to-feel-calm-again--74779665
Audio file: https://dts.podtrac.com/redirect.mp3/api.spreaker.com/download/episode/74779665/utf_8_q_i_think_i_m_having_a_panic_attack_e2_80_94_a_10_utf_8_q_minute_meditation_to_feel_calm_again_mp3.mp3
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Duration seconds: 635

## Resource

I Think I'm Having a Panic Attack — A 10-Minute Meditation to Feel Calm Again If your heart just did something it isn't supposed to do — if you're sat there right now thinking, "I'm having a panic attack" — this episode is for you. For the next ten minutes you don't have to make anything happen, fix this feeling, or force it to go away. You just have to be here. When this feeling shows up again, Anchored is built for exactly this moment: https://apps.apple.com/us/app/anchored-panic-anxiety/id6785035669 — including a box breathing section where you can build your own breathing rhythm, in Martin's own voice, not an AI-generated one. Hosted by clinical hypnotherapist and former paramedic Martin Hewlett, today's episode uses extended exhale breathing — simply making the out-breath a little longer than the in-breath, no counting required — before working through why a racing heart becomes frightening in the first place: fear draws attention, attention creates more fear, and the watching becomes its own loop. A single, fully-developed wave metaphor carries the episode's therapeutic heart — you are not the wave, you are the sea underneath it, steady long after the wave has gone. ⏱️ Time Chapters * 00:00 – Cold open: if your heart just did something it isn't supposed to do * 00:53 – Channel open & Anchored * 01:41 – Breathing: extended exhale breathing * 02:59 – The loop: why a racing heart becomes frightening * 03:41 – The wave * 04:40 – Sensory grounding * 05:22 – Today's Gentle Affirmations * 06:45 – Affirmations, second pass * 08:00 – Three Daily Caring Tips * 08:52 – Coming back, stretch and open your eyes * 09:37 – Outro & be kind 🌿 Today's Gentle Affirmations Let these words land: I do not have to fight every sensation. I can let this wave move through me. I do…

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