{"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":"The 3am Wake Up - Getting Back to Sleep When  Anxiety Wakes You","slug":"the-3am-wake-up-getting-back-to-sleep-when-anxiety-wakes-you","published_at":"2026-08-30T02:00:02+00:00","page_url":"https://stenobird.com/podcast/calming-anxiety-guided-meditation-sleep-hypnosis-panic-attack-relief-98140/the-3am-wake-up-getting-back-to-sleep-when-anxiety-wakes-you","show_page_url":"https://stenobird.com/podcast/calming-anxiety-guided-meditation-sleep-hypnosis-panic-attack-relief-98140","url":"https://www.spreaker.com/episode/the-3am-wake-up-getting-back-to-sleep-when-anxiety-wakes-you--73189434","audio_url":"https://dts.podtrac.com/redirect.mp3/api.spreaker.com/download/episode/73189434/the_3am_wake_up_getting_back_to_sleep_when_anxiety_wakes_you.mp3","summary":"Waking Up at 3am — Anxiety Relief to Get You Back to Sleep | Extended Exhale Breathing Waking up at 3am with anxiety is one of the loneliest experiences there is — your eyes open on their own, your heart is faster than it should be for someone lying perfectly still, and your mind has already found the one unfinished thought it saved up especially for now. This 10-minute guided meditation is built for exactly that hour. Martin explains why it happens: there is a small, ordinary rise in cortisol in the early hours meant to get your body ready for morning, and when you're anxious that rise arrives a little louder and wakes you. It isn't a warning. It isn't a sign. It's chemistry arriving early. From there the session uses extended exhale breathing — a gentle breath in, a brief pause, and an out-breath always longer than the in — because breathing out directly, mechanically slows your heart rate. It's the simplest somatic tool there is, and the one that works best lying down in the dark, when you don't want to count hard or hold anything. A warm light at the centre of the chest, gentle affirmations for sleep anxiety and insomnia relief, and three practical caring tips follow. If you drift off partway through, that's the point — let the voice fade. Hosted by clinical hypnotherapist and former paramedic Martin Hewlett. ⏱️ Time Chapters * 00:00 – Cold open: awake at three in the morning * 00:39 – Why you wake: the early-hours cortisol rise * 01:23 – Welcome to Calming Anxiety with Martin * 01:39 – Anchored: the nightlight and offline sleep sessions * 02:24 – Settling: letting the pillow take the weight * 03:36 – Extended exhale breathing: the science * 04:17 – Guided rounds: longer out than in * 05:37 – A warm light at the centre of your chest * 06:08 – Tonight's gentle affir…","meta_description":"Waking Up at 3am — Anxiety Relief to Get You Back to Sleep | Extended Exhale Breathing Waking up at 3am with anxiety is one of the loneliest experiences t…","key_points":[],"chapters":[],"topics":[],"duration_seconds":643,"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/the-3am-wake-up-getting-back-to-sleep-when-anxiety-wakes-you/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/the-3am-wake-up-getting-back-to-sleep-when-anxiety-wakes-you.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}