Episode Details
Back to Episodes
My Heart is Racing and I Don't Know Why — 10-Minute Guided Calm for Panic Attack Relief
Published 1 month, 2 weeks ago
Description
Have you ever woken up with a racing heart, a tight chest, or a sudden, overwhelming sense of dread? Whether it hits at 3:00 AM or in the middle of a Tuesday meeting, a panic attack can feel like a medical emergency. In today’s episode, we deconstruct the physiology of panic and provide you with the clinical tools to outlast the wave and return to calm.
I’m Martin, a clinical hypnotherapist and former paramedic. Having sat with many people in the midst of a physical crisis, I’m here to tell you: your heart is not failing—it is protecting you.
Time Chapters
You don't have to walk this path alone. You are capable, resilient, and stronger than your anxiety knows.
Join the community at calminganxiety.fm
In everything you do today, my friend, be kind.
👉 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
I’m Martin, a clinical hypnotherapist and former paramedic. Having sat with many people in the midst of a physical crisis, I’m here to tell you: your heart is not failing—it is protecting you.
Time Chapters
- 00:00 – Identifying the "Full Body Panic Signal"
- 01:10 – Meet Martin: From Paramedic to Hypnotherapist
- 02:00 – The Physiology of Panic: Why Adrenaline Makes Your Chest Tight
- 03:15 – The 3-Minute Rule: Understanding the Biological Half-Life of Adrenaline
- 03:45 – The "Brake Cable" Breath: Guided Physiological Sigh
- 05:05 – Shoreline Visualization: Watching the Wave Break
- 07:45 – Grounding Affirmations for Lasting Calm
- 08:50 – 3 Daily Caring Tips for Panic Recovery
- 10:40 – Final Thoughts: Coming Back to the Present
- “This is a panic attack; I am not in danger.”
- “My heart is strong; it is working to protect me, not hurt me.”
- “Adrenaline is clearing from my body with every breath I take.”
- “The wave is already breaking; I am already returning to calm.”
- “I have survived every panic attack before this, and I will survive this one too.”
- Name It to Tame It: When symptoms start, say "This is a panic attack" out loud. This shifts brain activity to your prefrontal cortex, the rational side of your mind.
- Don’t Leave the Room: Avoid the urge to flee. Staying in the location teaches your brain that the environment is actually safe, updating your internal "safety map".
- Rest After, Not Instead Of: A panic attack is physically exhausting. Treat yourself with kindness afterward—hydrate, move gently, and allow for quiet time.
You don't have to walk this path alone. You are capable, resilient, and stronger than your anxiety knows.
Join the community at calminganxiety.fm
In everything you do today, my friend, be kind.
👉 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