# My Heart is Racing and I Don't Know Why — 10-Minute Guided Calm for Panic Attack Relief

Page: https://stenobird.com/podcast/calming-anxiety-guided-meditation-sleep-hypnosis-panic-attack-relief-98140/my-heart-is-racing-and-i-don-t-know-why-10-minute-guided-calm-for-panic-attack-relief
Text version: https://stenobird.com/podcast/calming-anxiety-guided-meditation-sleep-hypnosis-panic-attack-relief-98140/my-heart-is-racing-and-i-don-t-know-why-10-minute-guided-calm-for-panic-attack-relief.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: 2026-06-15T02:00:02+00:00
Episode link: https://www.spreaker.com/episode/my-heart-is-racing-and-i-don-t-know-why-10-minute-guided-calm-for-panic-attack-relief--71728139
Audio file: https://dts.podtrac.com/redirect.mp3/api.spreaker.com/download/episode/71728139/my_heart_is_racing_and_i_don_t_know_why_10_minute_guided_calm_for_panic_attack_relief.mp3
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Duration seconds: 722

## Resource

Have you ever woken up with a racing heart, a tight chest, or a sudden, overwhelming sense of dread? Whether it hits at 3:00 AM or in the middle of a Tuesday meeting, a panic attack can feel like a medical emergency. In today’s episode, we deconstruct the physiology of panic and provide you with the clinical tools to outlast the wave and return to calm. I’m Martin , a clinical hypnotherapist and former paramedic. Having sat with many people in the midst of a physical crisis, I’m here to tell you: your heart is not failing—it is protecting you . Time Chapters 00:00 – Identifying the "Full Body Panic Signal" 01:10 – Meet Martin: From Paramedic to Hypnotherapist 02:00 – The Physiology of Panic: Why Adrenaline Makes Your Chest Tight 03:15 – The 3-Minute Rule: Understanding the Biological Half-Life of Adrenaline 03:45 – The "Brake Cable" Breath: Guided Physiological Sigh 05:05 – Shoreline Visualization: Watching the Wave Break 07:45 – Grounding Affirmations for Lasting Calm 08:50 – 3 Daily Caring Tips for Panic Recovery 10:40 – Final Thoughts: Coming Back to the Present Affirmations for Panic RecoveryLet these words land in your body to help signal to your nervous system that the "emergency" is over: “This is a panic attack; I am not in danger.” “My heart is strong; it is working to protect me, not hurt me.” “Adrenaline is clearing from my body with every breath I take.” “The wave is already breaking; I am already returning to calm.” “I have survived every panic attack before this, and I will survive this one too.” 3 Daily Caring Tips Name It to Tame It: When symptoms start, say "This is a panic attack" out loud. This shifts brain activity to your prefrontal cortex, the rational side of your mind. Don’t Leave the Room: Avoid the urge to flee. Staying in the location teaches…

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