1
00:00:00,000 --> 00:00:07,440
Your breathing has gone high and fast, right up into the top of your chest.

2
00:00:07,440 --> 00:00:12,720
You've noticed it now, and noticing has made it worse.

3
00:00:12,720 --> 00:00:17,680
You're trying to take a deep breath and it won't quite land.

4
00:00:17,680 --> 00:00:20,120
It stops halfway.

5
00:00:20,120 --> 00:00:27,880
And somewhere underneath that, a quiet voice has started asking whether this is the start

6
00:00:27,880 --> 00:00:30,600
of a panic attack.

7
00:00:30,600 --> 00:00:35,280
I want you to hear something before we go one step further.

8
00:00:35,280 --> 00:00:39,720
You are not broken and you are not in danger.

9
00:00:39,720 --> 00:00:45,120
Your breathing has simply got ahead of you and a breath that has got ahead of you can

10
00:00:45,120 --> 00:00:47,000
be brought back.

11
00:00:47,000 --> 00:00:49,440
That is all this is.

12
00:00:49,440 --> 00:00:56,320
So today, we're going to do the simplest and most powerful thing there is.

13
00:00:56,320 --> 00:01:03,000
Today is about mindful breathing and about the one particular breath that will take you

14
00:01:03,000 --> 00:01:06,560
down faster than any other.

15
00:01:06,560 --> 00:01:07,880
Welcome.

16
00:01:07,880 --> 00:01:11,080
This is calming anxiety.

17
00:01:11,080 --> 00:01:18,600
I'm Martin, clinical hypnotherapist, former frontline paramedic and I'm so glad you've

18
00:01:18,600 --> 00:01:20,920
found this today.

19
00:01:20,920 --> 00:01:25,720
One quick word before we begin and then I'll leave you in peace.

20
00:01:25,720 --> 00:01:32,560
In two days time, on Thursday, anchored the app arrives on iOS.

21
00:01:32,560 --> 00:01:35,360
It's what I've been building for you.

22
00:01:35,360 --> 00:01:39,320
Ever think you hear in here, in one calm place.

23
00:01:39,320 --> 00:01:41,280
So this is your heads up.

24
00:01:41,280 --> 00:01:45,280
Get ready to download it on Thursday.

25
00:01:45,280 --> 00:01:50,920
And when you do, the very first thing I'd like you to find is the session called instant

26
00:01:50,920 --> 00:01:51,920
calm.

27
00:01:51,920 --> 00:01:56,600
It sits there permanently, always on, always in the same place.

28
00:01:56,600 --> 00:02:01,560
It's a focused panic attack session that you never have to look for.

29
00:02:01,560 --> 00:02:05,400
It works offline as many times as you need it.

30
00:02:05,400 --> 00:02:08,680
No subscription needed for that.

31
00:02:08,680 --> 00:02:13,840
Because when you actually need it, you'll not be in a state to search for it.

32
00:02:13,840 --> 00:02:18,360
It's one tap and then we breathe.

33
00:02:18,360 --> 00:02:21,640
Now find somewhere company.

34
00:02:21,640 --> 00:02:27,120
To sit or lie down, let your shoulders drop.

35
00:02:27,120 --> 00:02:32,720
If you're somewhere safe, allow your eyes to close.

36
00:02:32,720 --> 00:02:37,200
The breathing today is the physiological side.

37
00:02:37,200 --> 00:02:44,280
Two breaths in through the nose and one long, slow out breath.

38
00:02:44,280 --> 00:02:47,480
Ready with me.

39
00:02:47,480 --> 00:02:57,480
Then two, three, four extra sip, hold and out.

40
00:02:57,480 --> 00:03:06,400
Two, three, four, five, six.

41
00:03:06,400 --> 00:03:08,880
Relax.

42
00:03:08,880 --> 00:03:16,800
Let the space between your eyes, your forehead, unwind and soften.

43
00:03:16,800 --> 00:03:19,880
Let's do that again with me.

44
00:03:19,880 --> 00:03:20,880
Ready?

45
00:03:20,880 --> 00:03:21,880
Breathe in.

46
00:03:21,880 --> 00:03:31,080
Two, three, four extra sip, hold.

47
00:03:31,080 --> 00:03:32,080
Relax.

48
00:03:32,080 --> 00:03:43,000
Two, three, four, five, six.

49
00:03:43,000 --> 00:03:46,360
Allow the belly to soften.

50
00:03:46,360 --> 00:03:54,720
Everyone, your chest, your rib cage on the in and the out breath and become aware of that

51
00:03:54,720 --> 00:04:01,960
sense of unwinding of truly letting go with every out breath.

52
00:04:01,960 --> 00:04:07,640
Not just now, but in the days and weeks to come.

53
00:04:07,640 --> 00:04:10,000
Let's do that once more.

54
00:04:10,000 --> 00:04:18,120
Ready my friend?

55
00:04:18,120 --> 00:04:20,120
Breathe in.

56
00:04:20,120 --> 00:04:21,920
Two, three, four, sip, hold.

57
00:04:21,920 --> 00:04:22,920
Release.

58
00:04:22,920 --> 00:04:32,640
Two, three, four, five, six.

59
00:04:32,640 --> 00:04:37,120
Now let your breathing find its own rhythm.

60
00:04:37,120 --> 00:04:40,600
You do not have to manage it anymore.

61
00:04:40,600 --> 00:04:43,000
It knows what it's doing.

62
00:04:43,000 --> 00:04:45,080
It always did.

63
00:04:45,080 --> 00:04:54,600
To release, unwind and allow yourself this moment of calm.

64
00:04:54,600 --> 00:05:03,800
Now, as a clinical hypnotherapist, this next part is the peace I care about the most,

65
00:05:03,800 --> 00:05:09,080
as a settled body will accept a thought that a racing mind would have thrown straight

66
00:05:09,080 --> 00:05:11,000
back at you.

67
00:05:11,000 --> 00:05:13,400
You are settled now.

68
00:05:13,400 --> 00:05:16,640
So allow these words to land.

69
00:05:16,640 --> 00:05:19,320
You don't have to believe them.

70
00:05:19,320 --> 00:05:23,120
Just let them be.

71
00:05:23,120 --> 00:05:32,260
Every breath out is stress leaving my body.

72
00:05:32,260 --> 00:05:35,980
I do not have to fight a panic attack.

73
00:05:35,980 --> 00:05:46,140
I can breathe it out.

74
00:05:46,140 --> 00:05:58,660
My out breath is longer than my worrying and it is stronger.

75
00:05:58,660 --> 00:06:10,180
I let this exhale carry the whole day out of my shoulders.

76
00:06:10,180 --> 00:06:22,580
A panic attack cannot outlast a long, slow breath out.

77
00:06:22,580 --> 00:06:35,160
Just a moment longer, imagining warm and polite on water, the dust, the setting sun, the

78
00:06:35,160 --> 00:06:43,260
warmth surrounding you, the ripples and reflections on the lake.

79
00:06:43,260 --> 00:06:51,860
Just appreciate this moment within your own thoughts and bring calm to all that you are.

80
00:06:51,860 --> 00:07:00,260
And then once more, imagine and repeat.

81
00:07:00,260 --> 00:07:09,940
Every breath out is stress leaving my body.

82
00:07:09,940 --> 00:07:13,420
I do not have to fight a panic attack.

83
00:07:13,420 --> 00:07:18,060
I can breathe it out.

84
00:07:18,060 --> 00:07:36,100
My out breath is longer than my worrying and it is stronger.

85
00:07:36,100 --> 00:07:48,420
I let this exhale carry the whole day out of my shoulders.

86
00:07:48,420 --> 00:08:00,700
A panic attack cannot outlast a long, slow breath out.

87
00:08:00,700 --> 00:08:08,140
And take with you this new sense of clarity of control and understanding.

88
00:08:08,140 --> 00:08:13,460
Here are today's three daily caring tips.

89
00:08:13,460 --> 00:08:22,180
One practice the physiological side twice today while you are calm, once mid-morning, once

90
00:08:22,180 --> 00:08:24,180
mid-afternoon.

91
00:08:24,180 --> 00:08:30,900
So your body already knows the road before you ever need it in panic.

92
00:08:30,900 --> 00:08:33,020
Two.

93
00:08:33,020 --> 00:08:39,900
Before you reply to any message that makes your stomach drop, put the phone down and take

94
00:08:39,900 --> 00:08:43,020
one long breath out first.

95
00:08:43,020 --> 00:08:44,780
Three.

96
00:08:44,780 --> 00:08:48,860
Tonight, before sleep.

97
00:08:48,860 --> 00:08:58,420
First one hand on your lower ribs and count five slow breaths out, not in, just out.

98
00:08:58,420 --> 00:09:06,340
Now slowly my friend, let's come back, starting to deepen the breath in your own time.

99
00:09:06,340 --> 00:09:10,540
Wiggle your fingers and now your toes.

100
00:09:10,540 --> 00:09:14,340
Feel the chair or the bed underneath you again.

101
00:09:14,340 --> 00:09:16,540
Roll your shoulders once.

102
00:09:16,540 --> 00:09:21,820
And when you are ready, breathe in, hold and then as you breathe out, stretch out those

103
00:09:21,820 --> 00:09:25,220
muscles in your arms and legs.

104
00:09:25,220 --> 00:09:29,020
And when you are ready then, no rush at all.

105
00:09:29,020 --> 00:09:37,140
Let your eyes open, back into the space around you, carrying that steadiness with you.

106
00:09:37,140 --> 00:09:40,180
Remember Thursday.

107
00:09:40,180 --> 00:09:47,780
Anchored lands on iOS, Android next month, download it, please and go straight and try out

108
00:09:47,780 --> 00:09:53,180
instant calm so that it's always there you know how to use it.

109
00:09:53,180 --> 00:09:58,060
And if you've enjoyed that, please do leave me a review.

110
00:09:58,060 --> 00:10:04,180
Everyone helps to spread the word and bring calm further around the world.

111
00:10:04,180 --> 00:10:08,900
If these ten minutes helps you today, please do.

112
00:10:08,900 --> 00:10:14,900
Share this episode with one person who breathes away you are breathing at the start.

113
00:10:14,900 --> 00:10:20,180
It costs you nothing and it genuinely changes someone's day.

114
00:10:20,180 --> 00:10:28,620
I'll be right here with you again tomorrow and every day for as long as I can so in everything

115
00:10:28,620 --> 00:10:31,860
my friend, be kind.

116
00:10:31,860 --> 00:10:41,860