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I Can’t Calm Down – 5 Minute Breathing Exercise for Instant Relief
Published 1 month, 2 weeks ago
Description
Have you ever felt like you just can't calm down? When your chest feels tight and your mind is racing, you don't need theory—you need a biological reset. In this 5-minute "Pocket Podcast," Martin (Clinical Hypnotherapist and former paramedic) guides you through a tactical breathing technique designed to act as a "brake pedal" for your nervous system.
By using the 1:2 ratio breathing method (inhaling for 3 and exhaling for 6), we signal to your brain that the danger has passed. This isn't just meditation; it's a biological shift to bring you back to yourself.
Inside this Micro-Reset:
Timestamps & Chapters:
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Support the Show:Ad-Free Listening: Enjoy Calming Anxiety without ads at https://www.spreaker.com/podcast/calming-anxiety--4110266/support
Buy Me a Coffee: Support hosting costs at https://www.buymeacoffee.com/calminganxiety
https://calminganxietypodcast.substack.com/?r=6zm0sc&utm_campaign=pub-share-checklist
Rate & Review: Leave a 5-star review on Spotify or Apple Podcasts to help us reach more listeners!
Resources & Courses:Book Hypnotherapy: Schedule a one-on-one session with Martin at https://calendar.app.google/rXHMt8sRYft5iWma8 Pain & Anxiety Course:
Manage negative thoughts and pain with The Physio Crew’s course at https://offers.thephysiocrew.co.uk/home-pain
Breathing Challenge: Try our relaxing breathing challenge at https://www.martinhewlett.co.uk/breathing-challenge/
Gift a Subscription: Share Calming Anxiety with loved ones at https://www.martinhewlett.co.uk/shop/calming-anxiety-gift-subscription/
Get the App:iOS: Download
By using the 1:2 ratio breathing method (inhaling for 3 and exhaling for 6), we signal to your brain that the danger has passed. This isn't just meditation; it's a biological shift to bring you back to yourself.
Inside this Micro-Reset:
- The 3-6 Breath: A guided walkthrough of the 1:2 ratio to slow your heart rate.
- Somatic Grounding: Phrases to help you detach from stormy thoughts and find your "steady ground".
- 3 Daily Caring Tips: Practical advice on "lowering the bar," intentional hydration, and releasing physical tension.
Timestamps & Chapters:
- 0:00 – The Emergency Reset: Why you can't "think" your way out of panic.
- 0:30 – The 1:2 Ratio: Using your breath as a nervous system brake pedal.
- 1:45 – Affirmations for Detaching from Racing Thoughts.
- 3:25 – 3 Acts of Kindness: Practical tips for a heavier day.
- 4:30 – Next Steps for Your Calm Journey.
- The Anxiety Circuit Breaker Course: Get deeper, lasting relief at calminganxiety.fm.
- Explore the Archive: Dive into over 2,300 episodes designed to help you breathe easier.
- Join the Community: Subscribe and share this episode with someone who needs to hear, "You are safe here."
👉 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/support
Buy Me a Coffee: Support hosting costs at https://www.buymeacoffee.com/calminganxiety
https://calminganxietypodcast.substack.com/?r=6zm0sc&utm_campaign=pub-share-checklist
Rate & Review: Leave a 5-star review on Spotify or Apple Podcasts to help us reach more listeners!
Resources & Courses:Book Hypnotherapy: Schedule a one-on-one session with Martin at https://calendar.app.google/rXHMt8sRYft5iWma8 Pain & Anxiety Course:
Manage negative thoughts and pain with The Physio Crew’s course at https://offers.thephysiocrew.co.uk/home-pain
Breathing Challenge: Try our relaxing breathing challenge at https://www.martinhewlett.co.uk/breathing-challenge/
Gift a Subscription: Share Calming Anxiety with loved ones at https://www.martinhewlett.co.uk/shop/calming-anxiety-gift-subscription/
Get the App:iOS: Download