If your mind right now is spiraling, your thoughts are looping, racing, stacking on top of each
other and you feel like you can just not get a grip. This session is what you needed to
find. In the next 10 minutes, we are going to use a clinically proven breathing technique
to physically interrupt that anxiety cycle. And then, we are going to replace the noise
with something much more powerful. This is a guided meditation, anxiety control and it
starts now. Welcome to calming anxiety. I'm your host, Martin Hewlett. I'm a clinical
hypnotherapist and former frontline paramedic. I'm here every single day to help you with
genuine relief from anxiety, panic and overwhelm. If you're new, there are over 2,300 episodes
in the library. Every single one of them, free, so why not subscribe, I'll be here tomorrow.
Find your quiet place now where you won't be disturbed, sitting or lying down and if
it's safe, close your eye. Let your hands rest open on your lap. Let your jaw soften. Let
the muscles around your eyes relief. And we'll use the 4444 technique today. We'll breathe
in through the nose, hold at the top, out through the mouth and pause at the bottom. Ready?
your leg.
three, four, all, two, three, four, in, two, three, four, all, two, three, four,
four, four, four, four, two, three, four, good.
Notice what just happened.
But eight seconds, your body wasn't fighting.
It was following.
Once more with me in two, three, four, pause two, three, four, relief, two, three, four,
four, four, and just relax.
Every time you complete that square, your heart rate begins to slow.
The quarter-cell starts to drop.
The alarm signal in your nervous system quits for just a fraction.
One more time in two, three, four, hold, two, three, four, relax, two, three, four,
four, pause two, three, four, now let your breathing find its own natural rhythm.
Don't force it, just allow it.
And I want you to notice something.
The thoughts are probably still there, but they're a little quieter, a little further away.
You didn't stop them, you just stopped feeding them, and that is a skill.
That is anxiety control.
Keep breathing gently, and now let's use that space we've just created.
I'll offer you these affirmations.
They aren't positive thinking platitudes.
They are clinical reframes, short direct statements that interrupt the catastrophic thought pattern
and replace it with a physiologically true alternative.
As I say each one, I want you to visualize them in your mind's eye.
Let them settle into the deeper lales.
Don't push, just allow.
My thoughts are not bad.
My body is safe right now.
I have been here before, and I have always come through.
I am not my anxiety.
I can feel this and still be okay.
My breath is my anger.
I choose calm over care of.
I am in control of this moment.
Let the words settle.
Don't hold on to them too tightly, just allow them to drift down, like leaves landing gently on still water.
Deeper now, your nervous system is listening to every word.
Your subconscious is receiving this.
You are quite literally rewiring the anxious thought patterns right now in real time.
Let's go again.
My thoughts are not fat.
My body is safe right now.
I have been here before, and I have always come through.
I am not my anxiety.
I can feel this and still be okay.
My breath is my anger.
I choose calm over care.
I am in control of this moment.