# Panic Relief & Protection  The Ultimate 10-Min Calm

Page: https://stenobird.com/podcast/calming-anxiety-guided-meditation-sleep-hypnosis-panic-attack-relief-98140/panic-relief-protection-the-ultimate-10-min-calm
Text version: https://stenobird.com/podcast/calming-anxiety-guided-meditation-sleep-hypnosis-panic-attack-relief-98140/panic-relief-protection-the-ultimate-10-min-calm.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: 2026-05-10T02:00:01+00:00
Episode link: https://www.spreaker.com/episode/panic-relief-protection-the-ultimate-10-min-calm--70225064
Audio file: https://dts.podtrac.com/redirect.mp3/api.spreaker.com/download/episode/70225064/panic_relief_protection_the_ultimate_10_min_calm.mp3
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Duration seconds: 625

## Resource

In the final part of our mini-series, we move beyond managing anxiety to true anxiety breaking . Learn how to become a "lighthouse" amidst the chaos of daily life, emails, and news. Using the latest in nervous system regulation , Martin guides you through the double in-breath technique (physiological sigh) and a deep visualisation to root you in peace and self-worth. What You’ll Learn in This Session: [00:44] Nervous System Regulation: Master the "double in-breath" to expand lung capacity and trigger an immediate relaxation response. [03:35] Body Scan for Tension: A mindful approach to identifying and releasing physical symptoms of fear. [05:18] Affirmations for Presence: Internalize the "Observer" mindset to detach from intrusive thoughts. [08:31] 3 Daily Caring Tips: Practical habits including the "Capacity Filter," "Glimmer Hunting," and the "5-Minute Digital Sunset". 3 Tips for a Happier Life Today: The Capacity Filter: Ask if you have the emotional energy for a task, not just the time. Glimmer Hunting: Retrain your brain to find three tiny moments of joy (like a great cup of tea). Digital Sunset: Give your nervous system 5 minutes of total silence before bed—no screens, just breath. Connect with Martin Anxiety Breaker Course: Ready for the next mile? Join us at calminganxiety.fm . Support the Show: If this helped you, please Follow on Apple Podcasts. Following is the best way to help our community grow and ensure you never miss a session. Be gentle with yourself. Smile often. And above all, be kind. 👉 Click to subscribe and unlock ad-free episodes now! Support the Show:Ad-Free Listening: Enjoy Calming Anxiety without ads at https://www.spreaker.com/podcast/calming-anxiety--4110266/support Buy Me a Coffee: Support hosting costs at https://www.buymeacoffee.com/calmi…

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## Transcript

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