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If you've just searched, I'm feeling anxious.

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Take a breath.

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You aren't broken, and you aren't failing.

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Your nervous system is simply in the state of high alert.

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It's doing its job just far too well.

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I'm Martin.

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I'm a clinical hypnotherapist.

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I was a paramedic, and I've seen the sharp end of panic, and I know the way back to the

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shore.

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This is the anxiety breaker, and today we are moving out of the noise and into the quiet

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architecture of now.

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If you need a deeper anchor, visit me at calminganxiety.fm.

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But today, find your quiet place right now.

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Somewhere comfy, you can sit or lie down, whichever you prefer.

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Me is a physiological loop.

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To break it, we need to bypass the thinking brain and talk directly to your vagus nerve.

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In today's session, we're going to use the 426 carbon reset.

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This isn't just breathing.

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It's truly a nervous system regulation in real time.

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To follow my count, you're breathing in through your nose, you're hold at the top, and then

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you'll exhale through per slips.

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Ready?

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Ready to breathe in.

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So in, 2, 3, 4, hold, 2, out, 2, 3, 4, 5, 6.

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We'll do that again in a moment.

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You breathe in slowly, always through the nose, feeling the air expand your low ribcage.

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At the 2nd point of holding, this is your state of suspension.

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In this gap, there is no past, no future, just stillness.

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And then when you breathe out, through per slips, it's like blowing through a straw.

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As you exhale, for that count, you are initiating a quarter's old flush.

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You are signaling to your brain that the threat has passed.

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Your vagal tone is increasing with every cycle.

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So with me once more, ready to breathe in?

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In, 2, 3, 4, hold, 2, out, 2, 3, 4, 5, 6.

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And just let your breathing relax.

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We'll repeat it again in a moment.

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Let the exhale always be the longest part of your world.

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You are truly reclaiming your internal baseline.

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Now once more, ready to breath in.

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In, two, three, four, hold, two, out, two, three, four, five, six.

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Maybe mindfully as you exhale.

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You allow those pockets of stress and tension to truly unwind.

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Feel your shoulders drop, the muscles in your forehead, they loosen.

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Relax now my friend.

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Deeply and safely.

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To one more time, ready for the in-breath?

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In, two, three, four, hold, two, out, two, three, four, five, six.

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And just float now.

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Nothing to think of.

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So where to be?

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Just here.

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To relax and reconnect.

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Mind, body and soul.

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Now keep your normal rhythmic breathing as we enter the state of non-sleep deep rest.

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With your eyes closed if it's safe or just soften your gaze, we are going to build a

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safe container around you using the architecture of now.

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Instead of imagining a beach, I want you to feel the somatic reality of where you are.

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The foundation.

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Feel the exact points where your body meets the chair or floor.

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This is somatic anchoring.

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This the pressure, is it solid, is it unchanging?

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The structure, mentally, trace the vertical lines of the room, the corners of the walls,

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the frame of the door.

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These lines are true.

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They don't move with your thoughts.

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And as you ground yourself, repeat these wonderful internal affirmations within your mind.

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I am regulated.

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I am safe in my skin.

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My body is a solid structure, the storm is outside, not within.

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I am returning to my center.

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I am regulated.

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I am safe in my skin.

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My body is a solid structure, the storm is outside, not within.

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I am returning to my center.

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Relax now, truly deeply.

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You are shifting your thoughts from higher hours on to proprioceptive awareness.

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You are here, you are heavy, you are held by the earth beneath you.

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With every out breath.

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I wonder if you could imagine yourself drifting even deeper into a wonderful, natural,

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trance like state.

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Thoughts may come into your mind, this is normal, acknowledge them.

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And then return your focus to the almost hypnotic rhythm of the rise and fall of every breath.

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Deeper and deeper and deeper now.

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And once more, I am regulated.

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I am safe in my skin.

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My body is a solid structure, the storm is outside, not within.

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I am returning to my center.

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To keep this calm in the bag for the rest of your day, here are your three micro rest

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tips.

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One, the sensory circuit breaker, splash cold water on your face or hold an ice cube, this

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shocks the system out of a thought loop and into the presence sensation.

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Two, digital hygiene.

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For the next hour, put your phone in another room, give your brain a dopamine fast.

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You don't need to be on for everyone else right now.

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And three, the 60 second completion.

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Find one small thing out of place, a pillow, a cup, a pen, and put it back.

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This micro wins signals to your brain that you have agency and control.

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Now, time to bring your awareness back to the day around you.

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Wiggle your fingers and toes.

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Now that deep in breath and as you exhale stretch out the arms overhead and then open

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your eyes.

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You've done the work.

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You've regulated your system.

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If you want to dive deeper into these techniques, head over to my show, calminganxiety.fm and

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check out the anxiety breaker course.

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It is five guided hypnosis tracks just for you, it's only $67 and it could be exactly

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what you need.

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Have a lovely day my friend, truly, smile often, positive thoughts and in all that you

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are, be kind.

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