{"podcast":{"title":"Calming Anxiety | Guided Meditation, Sleep Hypnosis & Panic Attack Relief","slug":"calming-anxiety-guided-meditation-sleep-hypnosis-panic-attack-relief-98140","podcast_index_feed_id":98140,"rss_url":"https://www.spreaker.com/show/4110266/episodes/feed","website_url":"https://calminganxiety.org","image_url":"https://d3wo5wojvuv7l.cloudfront.net/t_rss_itunes_square_1400/images.spreaker.com/original/66408d7ae269b66fbca86424bc06adbf.jpg","author":"Calming Anxiety","episode_count":1000,"summary":"Stop anxiety, silence racing thoughts, and finally get the deep sleep you deserve. The Calming Anxiety Podcast offers a gentle, caring library of daily guided meditation, mindfulness sessions, and sleep hypnosis tracks designed to help you find genuine relief. Whether you need a quick 10-minute session to defuse stress or a long, guided hypnosis track to overcome insomnia, this show is your daily resource for peace.Join Martin Hewlett , a Certified Clinical Hypnotherapist (GQHP), as he uses his soothing voice and relaxing soundscapes to guide you toward a life of less stress and more emotional control. I n these episodes, you will learn how to: • Master the 5-4-3-2-1 Grounding Technique to stop panic attacks instantly. • Build unshakeable confidence and self-esteem through positive affirmations. • Regulate your nervous system to manage feelings of overwhelm. • Let go of past trauma and embrace a happier future. • Take back control over your thoughts, feelings, and reactions.Subscribe today for new, short-form mindfulness episodes and start your journey to a calmer mind. Want personalized support? Book a 1-on-1 Zoom Hypnotherapy session with Martin: https://calendly.com/calminganxi…","last_synced_at":"2026-09-19T12:23:38.586393+00:00","page_url":"https://stenobird.com/podcast/calming-anxiety-guided-meditation-sleep-hypnosis-panic-attack-relief-98140"},"episode":{"title":"I Need to Calm Down — A 10-Minute Anxiety Reset for Panic & Overthinking","slug":"i-need-to-calm-down-a-10-minute-anxiety-reset-for-panic-overthinking","published_at":"2026-09-05T02:00:02+00:00","page_url":"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","show_page_url":"https://stenobird.com/podcast/calming-anxiety-guided-meditation-sleep-hypnosis-panic-attack-relief-98140","url":"https://www.spreaker.com/episode/i-need-to-calm-down-a-10-minute-anxiety-reset-for-panic-overthinking--74785034","audio_url":"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","summary":"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…","meta_description":"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\" —…","key_points":[],"chapters":[],"topics":[],"duration_seconds":613,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/calming-anxiety-guided-meditation-sleep-hypnosis-panic-attack-relief-98140/episodes/i-need-to-calm-down-a-10-minute-anxiety-reset-for-panic-overthinking/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"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","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}