October 18, 2025 • 5 mins
Instant Calm: 5-Minute Emergency Grounding for Overwhelm
Feeling overwhelmed, scattered, or caught in an anxiety spiral? This 5-Minute Emergency Grounding meditation is the instant calm you need, available anytime, anywhere.
This highly practical audio guide is your personal tool for nervous system regulation and quick anxiety relief. In just five minutes, you will learn and practice the famous 5-4-3-2-1 Grounding Technique to rapidly interrupt panic, stop racing thoughts, and reset your mind.
This is perfect for a quick reset at work, during high stress, or whenever you need to grounding for overwhelm.
In this essential 5-Minute Meditation, you will:
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
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 Calming Anxiety at https://apps.apple.com/gb/app/calming-anxiety/id1576159331 Android:
Get it on Google Play at https://play.google.com/store/apps/details?id=digital.waterfront.calming.anxiety&hl=en-GB
Connect With Us:Email: Share feedback or requests at calminganxiety@martinhewlett.co.uk
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/
Backing Music: Chris Collins
===================
Affiliate links to the gear I use the items that give me a more tranquil life.
Rode Podmic - https://amzn.to/3LN1JEd
Zoom Livetrak L8 - https://amzn.to/36UCIby
Sony ZV 1 - https://amzn.to/3JvDUPT
GoPro Hero 8 Black - https://amzn.to/372rzFl
DJI Mini 2 - https://amzn.to/3NQfMdY
=============================
Items I use for a more relaxed way of life :)
Organic Pure Hemp CBD Capsules - https://amzn.to/3
Ready for More Calm?Thank you for listening to the Calming Anxiety Podcast, featuring guided meditation, mindfulness, and sleep hypnosis sessions with Martin Hewlett. Our mission is to provide you with proven tools for anxiety relief, stress reduction, and a path toward deep relaxation. Use this episode anytime you need to calm your mind and feel more at ease.
Feeling overwhelmed, scattered, or caught in an anxiety spiral? This 5-Minute Emergency Grounding meditation is the instant calm you need, available anytime, anywhere.
This highly practical audio guide is your personal tool for nervous system regulation and quick anxiety relief. In just five minutes, you will learn and practice the famous 5-4-3-2-1 Grounding Technique to rapidly interrupt panic, stop racing thoughts, and reset your mind.
This is perfect for a quick reset at work, during high stress, or whenever you need to grounding for overwhelm.
In this essential 5-Minute Meditation, you will:
- Instantly Calm Your Nervous System using powerful, intentional breathwork.
- Halt an Anxiety Attack Fast by forcing your mind back to the present moment.
- Master the 5-4-3-2-1 Technique for reliable, immediate sensory grounding.
- Release Overwhelm and reclaim your mental clarity and focus.
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
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 Calming Anxiety at https://apps.apple.com/gb/app/calming-anxiety/id1576159331 Android:
Get it on Google Play at https://play.google.com/store/apps/details?id=digital.waterfront.calming.anxiety&hl=en-GB
Connect With Us:Email: Share feedback or requests at calminganxiety@martinhewlett.co.uk
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/
Backing Music: Chris Collins
===================
Affiliate links to the gear I use the items that give me a more tranquil life.
Rode Podmic - https://amzn.to/3LN1JEd
Zoom Livetrak L8 - https://amzn.to/36UCIby
Sony ZV 1 - https://amzn.to/3JvDUPT
GoPro Hero 8 Black - https://amzn.to/372rzFl
DJI Mini 2 - https://amzn.to/3NQfMdY
=============================
Items I use for a more relaxed way of life :)
Organic Pure Hemp CBD Capsules - https://amzn.to/3
Ready for More Calm?Thank you for listening to the Calming Anxiety Podcast, featuring guided meditation, mindfulness, and sleep hypnosis sessions with Martin Hewlett. Our mission is to provide you with proven tools for anxiety relief, stress reduction, and a path toward deep relaxation. Use this episode anytime you need to calm your mind and feel more at ease.
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Welcome to Instant Calm five minute emergency grounding script from
Calming Anxiety. But welcome. If you're feeling overwhelmed, caught in
an anxiety spiral, or simply needing an instant reset, this
five minute emergency grounding is for you. We're going to
(00:23):
quickly interrupt that stress cycle, calm your nervous system, and
bring you back to the present moment. This practice works anywhere.
You can do this standard or seated. So let's create
that instant calm. So close your eyes if you can,
(00:43):
or simply lower your gaze. We start with the powerful
four seven eight breathing technique to activate your body's natural
calming mechanism. Inhale quietly through your nose per a count
of four, hold your breath for seven, and then exhale
(01:08):
completely through the mouth for eight. Let's do this with
my account. So inhale two three four, hold two three
four five six seven. Exhale two three four five six
(01:37):
seven eight. This is your quick anxiety relief. Let's do
it one more time deeply with me. Inhale two three four,
hold two three four five six seven exhale two three
(02:07):
four five six seven eight and let your breath now
regulate your emotional responses. Now we move on to the
highly effective five four three two one technique for grounding
(02:28):
the overwhelm. I will guide you through the five senses.
So shift your attention away from the anxious thoughts and
onto your some media surroundings. So five things you can see.
Open your eyes slightly and quickly identify Five things you
(02:50):
can see. Notice the colors, the textures and details, a
wrinkle in your shirt, the specific shd the wall, the
way the light is falling. Anchor your mind in the
visible world. Four things you can touch. Identify four things
(03:13):
you can touch, the texture of the seat beneath you,
the cool of the tabletop, the weight of your feet
on the ground, or simply the fabric of your clothes
against your skin, feel the solid support beneath you. And
three things you can hear. Notice three things outside of
(03:35):
your own body, maybe the hum of the fan, the
distant sound of traffic, or just simply the subtle sound
of my voice. Listen without judgment. You are observing your surroundings.
And now two things you can smell. Focus your mind
(03:57):
on these senses. The lingering center of coffee, fresh air
from the window, or even the subtle scent of your environment.
Take a gentle inhale to notice these distinct smells and
one one thing that you can taste may be the
(04:20):
dryness of your mouth, the slight favor of water, or
the lingering taste of the last meal. The final anchor
brings you firmly back to the present moment. You are here,
You are present. Press your feet firmly into the ground
(04:40):
and feel the inner strength and resilience of the earth
supporting you. Visualize the anxiety spiral shrinking into a tiny
dot far away. Take one more deep breath and silently affirm, Ay,
I am safe, I have instant calm. I quickly calm
(05:06):
my mind. Your five minute emergency grounding is complete. Carry
this feeling of ease and clarity with you. You've successfully
done an instant reset whenever overwhelmed strikes, remember you always
(05:27):
have this tool. Now, gently stretch out your fingers, and
when you're ready to continue your day, grounded and stable,
have a wonderful day. This is calming anxiety in everything.
Be kind,
Welcome to Instant Calm five minute emergency grounding script from
Calming Anxiety. But welcome. If you're feeling overwhelmed, caught in
an anxiety spiral, or simply needing an instant reset, this
five minute emergency grounding is for you. We're going to
(00:23):
quickly interrupt that stress cycle, calm your nervous system, and
bring you back to the present moment. This practice works anywhere.
You can do this standard or seated. So let's create
that instant calm. So close your eyes if you can,
(00:43):
or simply lower your gaze. We start with the powerful
four seven eight breathing technique to activate your body's natural
calming mechanism. Inhale quietly through your nose per a count
of four, hold your breath for seven, and then exhale
(01:08):
completely through the mouth for eight. Let's do this with
my account. So inhale two three four, hold two three
four five six seven. Exhale two three four five six
(01:37):
seven eight. This is your quick anxiety relief. Let's do
it one more time deeply with me. Inhale two three four,
hold two three four five six seven exhale two three
(02:07):
four five six seven eight and let your breath now
regulate your emotional responses. Now we move on to the
highly effective five four three two one technique for grounding
(02:28):
the overwhelm. I will guide you through the five senses.
So shift your attention away from the anxious thoughts and
onto your some media surroundings. So five things you can see.
Open your eyes slightly and quickly identify Five things you
(02:50):
can see. Notice the colors, the textures and details, a
wrinkle in your shirt, the specific shd the wall, the
way the light is falling. Anchor your mind in the
visible world. Four things you can touch. Identify four things
(03:13):
you can touch, the texture of the seat beneath you,
the cool of the tabletop, the weight of your feet
on the ground, or simply the fabric of your clothes
against your skin, feel the solid support beneath you. And
three things you can hear. Notice three things outside of
(03:35):
your own body, maybe the hum of the fan, the
distant sound of traffic, or just simply the subtle sound
of my voice. Listen without judgment. You are observing your surroundings.
And now two things you can smell. Focus your mind
(03:57):
on these senses. The lingering center of coffee, fresh air
from the window, or even the subtle scent of your environment.
Take a gentle inhale to notice these distinct smells and
one one thing that you can taste may be the
(04:20):
dryness of your mouth, the slight favor of water, or
the lingering taste of the last meal. The final anchor
brings you firmly back to the present moment. You are here,
You are present. Press your feet firmly into the ground
(04:40):
and feel the inner strength and resilience of the earth
supporting you. Visualize the anxiety spiral shrinking into a tiny
dot far away. Take one more deep breath and silently affirm, Ay,
I am safe, I have instant calm. I quickly calm
(05:06):
my mind. Your five minute emergency grounding is complete. Carry
this feeling of ease and clarity with you. You've successfully
done an instant reset whenever overwhelmed strikes, remember you always
(05:27):
have this tool. Now, gently stretch out your fingers, and
when you're ready to continue your day, grounded and stable,
have a wonderful day. This is calming anxiety in everything.
Be kind,
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