I Need to Calm Down — 10 Minute Meditation
About this episode
This episode features a 10-minute meditation designed to help listeners calm down and reset their nervous system during moments of overwhelm.
Are you spiraling right now? If your mind is racing and your heart is pounding, this 10-minute session is your emergency exit from overwhelm.In this episode of Calming Anxiety , your guide Martin —a Clinical Hypnotherapist and former Paramedic—leads you through a high-impact nervous system reset . We move beyond just "thinking" about calm and instead use proven Vagus Nerve regulation and NSDR (Non-Sleep Deep Rest) techniques to physically signal to your brain’s amygdala that the emergency is over. Stop reacting to the chaos and start reclaiming your center with practical, science-backed stillness. Inside This Emergency Reset: The Paramedic’s 4-2-6 Breath: A specific rhythm to trigger an immediate shift from "fight or flight" to "rest and digest". Somatic Release: Identifying and dropping physical bracing in the jaw and shoulders to lower your cognitive load. Subconscious Anchoring: Five unique affirmations designed to extinguish the fire of overwhelm using cooling visualization. The Mammalian Dive Reflex: A biological hack to drop your heart rate instantly during a panic spiral. Episode Chapters: [00:00] – The "Stop" Technique: Immediate grounding. [01:03] – Emergency Reset…
People in this episode
Host: Martin Hewlett
Topics covered
- meditation
- anxiety relief
- nervous system reset
- breathing techniques
- mental fitness
Keywords
- calm down
- meditation
- panic attack
- breathing practice
- somatic release
Mentioned in this episode
Organizations: Calming Anxiety
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