# Nervous System Reset — Guided Meditation for Anxiety and Panic

Page: https://stenobird.com/podcast/calming-anxiety-guided-meditation-sleep-hypnosis-panic-attack-relief-98140/nervous-system-reset-guided-meditation-for-anxiety-and-panic
Text version: https://stenobird.com/podcast/calming-anxiety-guided-meditation-sleep-hypnosis-panic-attack-relief-98140/nervous-system-reset-guided-meditation-for-anxiety-and-panic.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: 2026-06-17T02:00:02+00:00
Episode link: https://www.spreaker.com/episode/nervous-system-reset-guided-meditation-for-anxiety-and-panic--71772826
Audio file: https://dts.podtrac.com/redirect.mp3/api.spreaker.com/download/episode/71772826/nervous_system_reset_guided_meditation_for_anxiety_and_panic.mp3
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Duration seconds: 661

## Resource

If your chest is tight and your mind is racing, you aren't broken—your nervous system is simply overworked. In this episode, clinical hypnotherapist and former paramedic Martin Hewlett guides you through a 10-minute nervous system reset. Using the clinically effective 4-2-6 breathing technique and a guided visualization of golden light, we reduce the "voltage" of anxiety to return your body to its natural baseline. Time Chapters 00:00 – Cold Intro: Recognizing the signs of an overworked nervous system 00:36 – Channel Intro: Martin Hewlett and the mission of Calming Anxiety 01:55 – The 4-2-6 Breath: Activating the Vagus Nerve "Off-Switch" 04:07 – Guided Visualization: The Golden Light Reset 07:02 – Affirmations for Permission and Rest 08:32 – 3 Daily Caring Tips for a Happier Life 09:48 – Bringing Awareness Back & Final Encouragement 10:21 – Outro and Anxiety Circuit Breaker CTA Affirmations for a Safe Nervous System Repeat these internally to allow them to sink into every cell of your body: "My nervous system is safe and I am giving it permission to rest." "I am not my anxiety; I am the calm beneath it." "Every breath I take is resetting my body from the inside out." "My body knows how to heal; my mind is learning how to let it." 3 Daily Caring Tips The 2-Minute Exhale Rule: When anxiety spikes, breathe in for 4 and out for 8 for two minutes to reset your system in the real world. Name the Emotion: Reduce the intensity of an attack by simply labeling it—"This is anxiety"—to disarm the brain's response. Find a Safe Anchor: Use a physical object like a stone, bracelet, or chair to provide your body with a solid sense of grounded safety. Connect & Support If you enjoyed this reset, please Like, Subscribe, and Share this episode with someone who might need a moment…

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