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Hi there, and welcome. I'm Martin, and this is calming anxiety.

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Ten minutes that belong to you.

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Before we begin though, I built something I'd love your help with.

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It's called Anchored, the whole of this library, every meditation in one calm place on your phone.

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It's now open for early testing, and you can be one of the very first inside.

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There's a link right at the top of today's show notes.

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Just tap to join, have a wander around, and let me know what you think.

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Your feedback genuinely shapes what it becomes.

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Now, today we're going to do one simple thing together.

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We're going to stop the panic attack now.

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Gently, using nothing but your breath.

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If you're in the middle of one, as you listen, you're in exactly the right place.

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You don't have to do anything at all, except stay with me.

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We'll breathe together in a moment.

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Wherever you are, sitting, standing, lying down, you don't need to change a thing.

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Just let your eyes soften, or close them if that feels safe, and let's begin.

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Here is the one thing I want you to know.

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In all my years working as a frontline paramedic, the fastest way I ever saw a racing body settled was never the breath in.

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It was always the breath out.

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The long, slow, breath out.

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When your out breath is longer than your in breath, you press a physical break inside your own nervous system.

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Your heart begins to slow.

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Your body receives the message it was been waiting for.

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The danger has passed.

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So let's do it together.

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Breathe in gently through your nose.

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Then, pause at the top, and then the part that matters.

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Breathe out, slow, and long.

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Through soft lips, let's do it with my count.

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Ready?

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Breathe in.

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Two, three, four, pause.

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Breathe out.

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Two, three, four, five, six.

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This is guided meditation breathing to release panic.

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Again, in through the nose, two, three, four, hold, and out longer.

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Two, three, four, five, six.

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And again, in, two, three, four, hold, release, two, three, four, five, six.

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Each out breath, turning down the alarm, just another notch.

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Panic lives in a clenched body.

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So let's loosen it one place at a time, keeping that long out breath going underneath.

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Let's start at your jaw.

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Let it unhinge just a little.

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Let your tongue rest away from the roof of your mouth.

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Drop your shoulders down, away from your ears now.

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They've been holding on.

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Let them go.

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Now your hands, uncurl your fingers.

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Let them lie open and heavy.

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And finally, your belly.

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Let it be soft.

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So the next breath can drop all the way down.

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Notice what's already different.

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The peak has passed.

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It always does.

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A body simply cannot hold panic at full height.

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It has to come down.

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And it is coming down now.

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With you, breath by breath.

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Relax and unwind.

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I'm here with you now.

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And then within this moment of calm, with every out breath, allow these words to settle.

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You can say them silently in your thoughts or whisper them softly on your tongue.

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This feeling is big and I can handle it.

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I have felt this before and I have come through every single time.

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Right here, right now.

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I'm already beginning to steady.

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Every breath out is turning my alarm down.

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This will pass and it is already passing.

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And now focus on the feeling in and around your chest with every out breath, that sense of relief.

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I used to suffer too from panic attacks and although I still get those early feelings through these techniques, I have controlled them.

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And that simply is why this exists.

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So believe in who you are.

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And let these words now settle even deeper, becoming part of the fabric of your subconscious.

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This feeling is big and I can handle it.

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I have felt this before and I have come through every single time.

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Right here, right now.

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I am already beginning to steady.

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Every breath out is turning my alarm down.

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This will pass and it is already passing.

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Now feel your breathing again.

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Count the in breath, pause at the top and then a long slow out breath.

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Regaining control, rebuilding, your strength, your focus, your clarity.

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And then take with you the three day caring tips for a calmer, more controlled life.

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One, your pocket break, the long out breath goes everywhere you go.

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You don't need an app, a quiet room or anyone to notice in a meeting on a train in the supermarket queue.

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Breathe in for four, hold out for six.

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It's the one tool that's always with you.

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Two, cool the system.

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If panic is surging, splash cold water on your face or run it over your wrists.

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Back cold triggers a natural calming reflex in the body.

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The same one that slows the heart.

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It's a genuine physiological shortcut, not a distraction.

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Three, be gentle afterwards.

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A panic attack is exhausting.

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It's a full adrenaline surge.

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When it passes, treat yourself the way you treat someone you love who has just been through it.

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Think warm and not one word of criticism.

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You came through, that's enough.

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Now gently bring your awareness back into the space around you.

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Wiggle your fingers and toes.

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Take a deep breath in and then as you exhale stretch out the muscles in your arms and legs.

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And then softly open your eye.

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If these ten minutes helped you even a little, here's the kindest thing you could do.

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Share it.

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Someone you know is fighting this quietly today and a single post, a link, a quick message,

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could put how to stop a panic attack into their heads at the exact moment they need it.

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Share it on your social media.

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Tag me and I'll see it.

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I read everyone.

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Take care today please.

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You did something brave now.

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I'll be right here tomorrow.

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This has been calming anxiety.

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Smile whenever you can.

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Positive thoughts and to your soul be kind.

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