Can't breathe anxiety attack – guided panic relief exercise

Feeling like you can't breathe or that your chest is tight? You are safe. This episode is a targeted guided panic relief exercise designed to help you stop a panic attack and down-regulate your nervous system immediately. Moving from fight-or-flight into a state of clinical calm, we use somatic grounding and vagus nerve stimulation to act as a "first aid" for your mental health.Hosted by Martin, a clinical hypnotherapist and former paramedic with years of experience treating acute anxiety and panic symptoms.🕒 Episode Chapters0:00 – Immediate Calm: A message for those in crisis.0:30 – Meet your host: Clinical expertise from the ambulance.1:40 – The 3-2-5 Breathing Technique: Vagus nerve reset to stop an adrenaline spike.3:00 – NSDR in Action: Somatic grounding to soften physical symptoms.5:00 – Anxiety Affirmations: Rewiring your subconscious for peace and self-worth.7:40 – 3 Daily Tips: How to maintain control over negative thoughts.9:00 – Final Grounding & CTA.✨ Affirmations for a Calmer MindRepeat these internally to ground your subconscious:"I am safe in my body and this sensation is temporary.""I have the tools to navigate any storm.""My value is not defined by my anxiety; I am worthy of peace.""I am in control of my breath and my breath controls my calm."💡 3 Daily Tips for Anxiety ReliefLabel the Feeling: Shift from "I am panicking" to "I am experiencing an adrenaline spike" to create clinical distance.Externalize the Thought: Phone a friend or write it down to move the anxiety out of your head and onto paper.Hydrate & Ground: Sip cold water to break the anxiety loop and return to the present moment.Take the Next Step in Your Recovery: If you need deeper support, my five-part Anxiety Breaker Course is available now at . Designed to release negativity and quash anxiety forever.Be kind to yourself.👉 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/supportBuy Me a Coffee: Support hosting costs at https://www.buymeacoffee.com/calminganxietyhttps://calminganxietypodcast.substack.com/?r=6zm0sc&utm_campaign=pub-share-checklistRate & Review: Leave a 5-star review on Spotify or Apple Podcasts to help us reach more listeners!YouTube: Watch all episodes at https://www.youtube.com/c/calminganxiety?sub_confirmation=1 Social Media Support: For younger listeners struggling with social media stress, visit https://www.icanhelp.net/Backing Music: Chris Collins===================Affiliate links to the gear I use the items that give me a more tranquil life.=============================Items I use for a more relaxed way of life :)Organic Pure Hemp CBD Capsules - https://amzn.to/3Ready for More Calm?Thank you for listening to the Calming Anxiety Podcast, featuring guided meditation, mindfulness, and sleep hypnosis sessions with Martin Hewlett. Our mission is to provide you with proven tools for anxiety relief, stress reduction, and a path toward deep relaxation. Use this episode anytime you need to calm your mind and feel more at ease.