October 14, 2025 • 9 mins
Day 1: Instant Panic Relief Guided Meditation | Acute Grounding for Anxiety Attacks in Public
Welcome to Day 1: Instant Panic Relief Guided Meditation, the vital first session in your 5-day path to a calmer, more resilient you. This episode is an Acute Intervention/Rapid Solution designed for when you need it most—a crisis management toolkit to help you immediately stop a panic attack fast, whether you are at home, work, or in a public space.
In this powerful session, you will learn the most effective immediate grounding techniques and deep breathing exercises for instant anxiety relief. These are proven rapid solutions to calm your nervous system and regain control during a moment of intense overwhelm.
What you will gain from this Guided Session:
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.
Welcome to Day 1: Instant Panic Relief Guided Meditation, the vital first session in your 5-day path to a calmer, more resilient you. This episode is an Acute Intervention/Rapid Solution designed for when you need it most—a crisis management toolkit to help you immediately stop a panic attack fast, whether you are at home, work, or in a public space.
In this powerful session, you will learn the most effective immediate grounding techniques and deep breathing exercises for instant anxiety relief. These are proven rapid solutions to calm your nervous system and regain control during a moment of intense overwhelm.
What you will gain from this Guided Session:
- How to stop a panic attack fast using our scientifically-backed 4-7-8 deep breathing method.
- Master the immediate grounding techniques necessary for panic relief in public.
- Develop crisis management skills to quickly shift from a state of fear to a state of calm.
- A guided pathway for instant anxiety relief and rapid nervous system regulation.
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):
Hullo there and welcome. If you're here right now, you
might be feeling overwhelmed, maybe even scared. You might be
asking yourself how to stop a panic attack fast. I
want you to know you are safe in this moment.
(00:24):
We're going to use the next few minutes to bring
you back to solid ground. Give yourself permission to just
be present with my voice. Right now, Let's start with
your body. If you're able, plant your feet firmly on
(00:48):
the floor, take a moment to wiggle your toes inside
your shoes, feel the chair beneath you or the ground
below your feet. We are aiming for instant anxiety relief
through physical connection. Now let's move to the breath. This
(01:14):
is the single most important tool you have. I want
to guide you into a technique called box breathing. This
is a powerful form of deep breathing for instant anxiety relief.
I'll count for us inhale slowly for a count of
(01:41):
four three two one, hold your breath at a top
for the counter of four three two one, and exhale
slowly for a count of four three two one. Hold
(02:05):
your breath out for a count of four three two one.
Let's do that two more times. This rhythmic breathing is
your anchor. It signaled to your brain that the immediate
(02:27):
crisis is passing. Inhale four three two one, hold three
two one, exhale three two one, hold three two one
(02:59):
in your own time. Now, if you find yourself in
(03:21):
a public place, in a store, on a bus, or
even in a meeting, and feel that rush, you're experiencing
a panic attack in public. The next steps are for you.
We are going to use the five four three two
(03:43):
one grounding technique. This is a mini guided meditation for
a panic attacks in public, and it requires very little movement,
so you can do it discreetly. Five things you can see.
(04:04):
Look around and name five things that you see now
a spot on the wall, the color of your hand,
a sign, Say them silently or in your head. Four
things you can feel. Notice four things touching your body,
(04:30):
your shirt on your shoulders, the air on your face,
your watch on your wrist, your feet on the ground.
Three things you can hear what sounds are in the background,
(04:51):
the hum of the air conditioning, a distant car, the
sound of my voice. Two things you can smell, focus
on two subtle sense the soap on your hands, the
(05:12):
fabric of your clothes, and one things you can taste.
Notice one thing you can taste. This can be your
own saliva or a mint if you have one. By
activating your senses, you interrupt the cycle of worrying and
(05:37):
bring your focus entirely to the present moment. This is
how you reclaim control. That moment of intensity is behind us.
Now you have just taken action and helped your body
(06:02):
and mind work together. Remember this feeling of stability the
next time you need to know how to stop a
panic attack fast, you can come back to your breath
or your senses. You managed the crisis. You are safe,
(06:30):
you are grounded. Now, let's take a final, slow, deep
breath in and let it go. Let's just do that
breathing one more time with my guidance. In two three four,
(06:56):
hold two three four, exhale two three four, pores two
three four, In two three four, hold two three four,
(07:28):
exhale two three four, paws two three four and relax
and unwine, and maybe at other points in your day,
(07:53):
simply practice this breathing to make it part of who
you are. To find balance and grounding within the turmoil
of everyday life that we all feel that we all
go through. Find your moment to calm within the beauty
(08:20):
of your soul. Now enjoy the rest of your day,
and tomorrow enjoy part two of five of taking back
control and finding your calm within. This is calming anxiety.
(08:44):
Please feel free to like, to subscribe, to share on
your social media and help those around you have a
beautiful day. And to yourself be kind,
Hullo there and welcome. If you're here right now, you
might be feeling overwhelmed, maybe even scared. You might be
asking yourself how to stop a panic attack fast. I
want you to know you are safe in this moment.
(00:24):
We're going to use the next few minutes to bring
you back to solid ground. Give yourself permission to just
be present with my voice. Right now, Let's start with
your body. If you're able, plant your feet firmly on
(00:48):
the floor, take a moment to wiggle your toes inside
your shoes, feel the chair beneath you or the ground
below your feet. We are aiming for instant anxiety relief
through physical connection. Now let's move to the breath. This
(01:14):
is the single most important tool you have. I want
to guide you into a technique called box breathing. This
is a powerful form of deep breathing for instant anxiety relief.
I'll count for us inhale slowly for a count of
(01:41):
four three two one, hold your breath at a top
for the counter of four three two one, and exhale
slowly for a count of four three two one. Hold
(02:05):
your breath out for a count of four three two one.
Let's do that two more times. This rhythmic breathing is
your anchor. It signaled to your brain that the immediate
(02:27):
crisis is passing. Inhale four three two one, hold three
two one, exhale three two one, hold three two one
(02:59):
in your own time. Now, if you find yourself in
(03:21):
a public place, in a store, on a bus, or
even in a meeting, and feel that rush, you're experiencing
a panic attack in public. The next steps are for you.
We are going to use the five four three two
(03:43):
one grounding technique. This is a mini guided meditation for
a panic attacks in public, and it requires very little movement,
so you can do it discreetly. Five things you can see.
(04:04):
Look around and name five things that you see now
a spot on the wall, the color of your hand,
a sign, Say them silently or in your head. Four
things you can feel. Notice four things touching your body,
(04:30):
your shirt on your shoulders, the air on your face,
your watch on your wrist, your feet on the ground.
Three things you can hear what sounds are in the background,
(04:51):
the hum of the air conditioning, a distant car, the
sound of my voice. Two things you can smell, focus
on two subtle sense the soap on your hands, the
(05:12):
fabric of your clothes, and one things you can taste.
Notice one thing you can taste. This can be your
own saliva or a mint if you have one. By
activating your senses, you interrupt the cycle of worrying and
(05:37):
bring your focus entirely to the present moment. This is
how you reclaim control. That moment of intensity is behind us.
Now you have just taken action and helped your body
(06:02):
and mind work together. Remember this feeling of stability the
next time you need to know how to stop a
panic attack fast, you can come back to your breath
or your senses. You managed the crisis. You are safe,
(06:30):
you are grounded. Now, let's take a final, slow, deep
breath in and let it go. Let's just do that
breathing one more time with my guidance. In two three four,
(06:56):
hold two three four, exhale two three four, pores two
three four, In two three four, hold two three four,
(07:28):
exhale two three four, paws two three four and relax
and unwine, and maybe at other points in your day,
(07:53):
simply practice this breathing to make it part of who
you are. To find balance and grounding within the turmoil
of everyday life that we all feel that we all
go through. Find your moment to calm within the beauty
(08:20):
of your soul. Now enjoy the rest of your day,
and tomorrow enjoy part two of five of taking back
control and finding your calm within. This is calming anxiety.
(08:44):
Please feel free to like, to subscribe, to share on
your social media and help those around you have a
beautiful day. And to yourself be kind,
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