Episode Details
Back to Episodes
I Need to Calm Down — A 10-Minute Anxiety Reset for Panic & Overthinking
Published 2 months ago
Description
I Need to Calm Down — A 10-Minute Meditation for Anxiety & Panic | Extended Exhale Breathing
If you've just thought the words "I need to calm down" — stop. Don't do anything else yet. Just stay right here for a second. Your heart might be racing, your chest might feel tight, your mind might be moving too fast to catch — and for the next ten minutes, none of that needs fixing straight away.
If you need this again later, Anchored's Instant Calm session is there any time, no waiting:
https://apps.apple.com/us/app/anchored-panic-anxiety/id6785035669
Hosted by clinical hypnotherapist and former paramedic Martin Hewlett, today's session uses a gentle, longer-exhale breathing pattern before reframing anxious sensations through the idea of an alarm system: loud, real, and impossible to ignore — but a signal, not a verdict. It's a short reminder that a racing heart or tight chest means you're uncomfortable, not in danger, and that those aren't the same thing.
⏱️ Time Chapters
* 00:00 – Cold open: if you've just thought "I need to calm down"
* 00:40 – Channel open & Anchored Instant Calm
* 01:03 – Breathing: the longer exhale
* 02:04 – Your alarm system: a signal, not a verdict
* 03:32 – Stepping out of the loop
* 03:51 – Grounding: you are here
* 04:17 – Today's Gentle Affirmations
* 06:22 – Affirmations, second pass
* 08:03 – Three Daily Caring Tips
* 08:47 – Coming back, stretch and open your eyes
* 09:26 – Outro & be kind
🌿 Today's Gentle Affirmations
Repeat these softly, in the sanctuary of your own thoughts:
I can feel this without fighting it.
My body is allowed to settle at its own pace.
A sensation is not a prediction.
I do not have to solve this moment.
I can breathe and stay here.
I can let this wave pass.
💡 3 Daily Caring Tips
1. **Catch it early** — Notice the first sign of anxiety rather than waiting until it feels overwhelming.
2. **Lengthen, don't gulp** — When it arrives, lengthen your out-breath rather than trying to take one enormous breath.
3. **Don't investigate straight away** — Give it a moment before deciding what a sensation means, rather than examining every one immediately.
📱 Take Calming Anxiety With You Anywhere
If this feeling comes back, Anchored will be there — the big blue Instant Calm button on the main page, working without signal on the free version, any time you need it. 👉 [Download Anchored on the App Store Today](https://apps.apple.com/us/app/anchored-panic-anxiety/id6785035669)
If today's session helped, please share it with a friend, family member, or colleague — and a 30-second rating or review on Apple Podcasts or Spotify helps more people find this when they need it most.
…be kind.
👉 Click to subscribe and unlock ad-free episodes now!
Support the Show:
Rate & Review: Leave a 5-star review on Spotify or Apple Podcasts to help us reach more listeners!
YouTube: Watch all episodes at https://www.youtube.com/c/calminganxiety?sub_confirmation=1
Social Media Support: For younger listeners struggling with social media stress, visit https://www.icanhelp.net/
Music: All music by Chris Collins
Become a supporter of this podcast: https://www.spreaker.com/podcast/calming-anxiety-guided-meditation-sleep-h
If you've just thought the words "I need to calm down" — stop. Don't do anything else yet. Just stay right here for a second. Your heart might be racing, your chest might feel tight, your mind might be moving too fast to catch — and for the next ten minutes, none of that needs fixing straight away.
If you need this again later, Anchored's Instant Calm session is there any time, no waiting:
https://apps.apple.com/us/app/anchored-panic-anxiety/id6785035669
Hosted by clinical hypnotherapist and former paramedic Martin Hewlett, today's session uses a gentle, longer-exhale breathing pattern before reframing anxious sensations through the idea of an alarm system: loud, real, and impossible to ignore — but a signal, not a verdict. It's a short reminder that a racing heart or tight chest means you're uncomfortable, not in danger, and that those aren't the same thing.
⏱️ Time Chapters
* 00:00 – Cold open: if you've just thought "I need to calm down"
* 00:40 – Channel open & Anchored Instant Calm
* 01:03 – Breathing: the longer exhale
* 02:04 – Your alarm system: a signal, not a verdict
* 03:32 – Stepping out of the loop
* 03:51 – Grounding: you are here
* 04:17 – Today's Gentle Affirmations
* 06:22 – Affirmations, second pass
* 08:03 – Three Daily Caring Tips
* 08:47 – Coming back, stretch and open your eyes
* 09:26 – Outro & be kind
🌿 Today's Gentle Affirmations
Repeat these softly, in the sanctuary of your own thoughts:
I can feel this without fighting it.
My body is allowed to settle at its own pace.
A sensation is not a prediction.
I do not have to solve this moment.
I can breathe and stay here.
I can let this wave pass.
💡 3 Daily Caring Tips
1. **Catch it early** — Notice the first sign of anxiety rather than waiting until it feels overwhelming.
2. **Lengthen, don't gulp** — When it arrives, lengthen your out-breath rather than trying to take one enormous breath.
3. **Don't investigate straight away** — Give it a moment before deciding what a sensation means, rather than examining every one immediately.
📱 Take Calming Anxiety With You Anywhere
If this feeling comes back, Anchored will be there — the big blue Instant Calm button on the main page, working without signal on the free version, any time you need it. 👉 [Download Anchored on the App Store Today](https://apps.apple.com/us/app/anchored-panic-anxiety/id6785035669)
If today's session helped, please share it with a friend, family member, or colleague — and a 30-second rating or review on Apple Podcasts or Spotify helps more people find this when they need it most.
…be kind.
👉 Click to subscribe and unlock ad-free episodes now!
Support the Show:
Rate & Review: Leave a 5-star review on Spotify or Apple Podcasts to help us reach more listeners!
YouTube: Watch all episodes at https://www.youtube.com/c/calminganxiety?sub_confirmation=1
Social Media Support: For younger listeners struggling with social media stress, visit https://www.icanhelp.net/
Music: All music by Chris Collins
Become a supporter of this podcast: https://www.spreaker.com/podcast/calming-anxiety-guided-meditation-sleep-h