January 8, 2026 • 11 mins
Is your heart pounding, your mind racing, and your body filled with an urgent need to run? You aren't losing your mind—you are stuck in a "Fight or Flight" loop.If you are experiencing a panic attack, high-functioning anxiety, or the feeling of being overwhelmed, this episode is your emergency brake. In Part 3 of our Nervous System Reset mini-series, we move from the "Freeze" response into regulating the "Sympathetic Storm."In this guided session, you will learn how to:
Listen to the previous episode: Stuck on the Sofa? Breaking Functional Freeze (Ep 2)
Support the Podcast: If this episode helped you find your breath again, please Rate and Review on Apple Podcasts. Your 5-star ratings help other anxious hearts find these tools.
👉 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
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 pro
- Stop a Panic Attack Instantly: Use the neuroscience-backed "Physiological Sigh" to mechanically lower your heart rate in seconds.
- Hack Your Amygdala: Use Panoramic Vision to signal safety to your primal brain and turn off tunnel vision.
- Quiet Racing Thoughts: Shift from "Protection Mode" back to "Connection Mode" using somatic grounding techniques.
- Reclaim Your Safety: Powerful affirmations to convince your nervous system that the emergency is over.
Listen to the previous episode: Stuck on the Sofa? Breaking Functional Freeze (Ep 2)
Support the Podcast: If this episode helped you find your breath again, please Rate and Review on Apple Podcasts. Your 5-star ratings help other anxious hearts find these tools.
👉 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
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 pro
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:00):
Hello there and welcome, this is Calming Anxiety and it's episode 3 of the nervous system reset,
(00:10):
calming the racing mind, deactivating fight or fight.
Last time we talked about functional freeze being stuck on the sofa, today we are dressing
the complete opposite, we are here to put out the fire.
If you clicked on this episode you are likely feeling that fight or fight response right
(00:34):
now, your heart might be pounding, your thoughts are racing at a hundred miles an hour and
you feel a sense of urgent panic, you feel like you need to run but you don't know where
to go.
Get away, take a deep breath, you are not losing your mind, you are simply experiencing
(01:02):
a biological false alarm, your sympathetic nervous system, the part of you that is designed
to run from tigers has jammed the button to on, it has flooded your body with cortisol
and adrenaline because it thinks you are in danger, but here is the truth that we are going
(01:25):
to tell your body today, there is no tiger, there is no emergency, you are safe and we are
going to switch that switch to off right now, we cannot think our way out of a panic attack,
(01:45):
we have to use the body to signal safety to the brain, we are going to use the single
most effective tool discovered by neuroscience to lower your heart rate instantly, it is called
the physiological sign, it acts as a mechanical break for your stress response, we are going
(02:12):
to do this together, I have got you, it is simply two sharp inhales through your nose, followed
by a long extended sigh out through your mouth, come on, let's try it now, so inhale through
(02:35):
your nose, now inhale again, it is like a little sit more to pop the lungs right open, and
now a long audible sigh out through your mouth, let the air fall out, listen to mine, again,
(03:01):
inhale deeply, inhale again, top it up and then exhale long and slow, like you are fogging
up a mirror, keep going, inhale, sip exhale, let the shoulders drop as the air leaves your
(03:25):
body, do one more now on your own, a big in breath then a sip and then let it all go,
maybe notice how your heart rate has already started to tick down, that is biology not magic,
(03:57):
you are offloading carbon dioxide and telling your brain, I am safe enough to breathe slowly
now just return to a natural rhythm, but I want you to keep that out breath slightly longer
than the in breath, maybe in for fall and out for six, whatever feels comfy for you is ideal,
(04:30):
but always extend the out breath, this is your key to calm and control, now you are going
to use your eyes to hack your nervous system, if you are safe to do so, I want you to gently
(04:54):
open your eyes, when we are in fight or flight we get tunnel vision, we focus narrowly on
the threat, to break the anxiety loop we need to engage panoramic vision, keep your head
perfectly still facing forward, but I want you to soften your gaze, without moving your
(05:20):
head, try to see the walls to the far left and the far right of you, try to see the ceiling
and the floor at the same time, allow your mind to become aware of your immediate surroundings,
(05:47):
highlight your gaze, taking the whole room without focusing on any single object, this broad panoramic
view sends a direct signal to the amygdala in your brain, it says if I can look around broadly,
(06:08):
then there's been no predator, hold that soft wide gaze, breathe into the width of your
vision, feel the space around you, you are reclaiming your space, the urgency is fading,
(06:29):
the walls are not closing in, the world is opening up, beautiful, now if you wish you can gently
close your eyes again, feel how much heavy energy has left your chest, the storm is passing,
(06:55):
the waves are settling, we are going to anchor this feeling of safety with three powerful
affirmations, I would like you to repeat these in your mind, or whisper them out loud, let
the vibration settle within your chest, here's the first one, I am safe, there is no
(07:24):
emergency right now, I am safe, there is no emergency right now,
(07:45):
my body is calm and my mind is clear, my body is calm and my mind is clear, I release
(08:07):
the need to rush, I have time, I release the need to rush, I have time, just sit with
(08:30):
that for a moment, I have time, the urgency was a lie, you are exactly where you need to
be, your nervous system has shifted from protection mode back into connection mode, you
(08:51):
are back in your driver's seat,
feel the weight, dissipate, the negative emotions drifting away to leave mind, body and soul relaxed
(09:11):
and at peace, as we bring this session to a close, take one final deep breath, refreshing,
hold it in and then let it go, wiggle your fingers and toes, notice how different you feel compared
(09:33):
to 10 minutes ago, take another deep breath and this time if you wish as you exhale stretch
out the muscles in your arms and legs, open your eyes, you do have the power to regulate
your own biology, you just proved it, if this session helps you put out the fire, please
(09:57):
do subscribe to the show so that you have this tool ready whenever you need it, take this
calm with you into the rest of your day, you've got this, if you listen regularly and you
appreciate the work I do, as a way of saying thanks, there is a supporters group, it is
(10:19):
only five dollars a month, that's like a large coffee and with that you get all of this content
advert free, some longer form content and you can suggest whatever affirmation you want
and I'll get it uploaded, whatever you do, this rarely is about you, never give up, you're
(10:42):
is deserving as any of the other 8 billion souls on this planet, to find happiness and
peace within, take care my friend, smile often, positive thoughts, until you're beautiful
self, be kind.
Hello there and welcome, this is Calming Anxiety and it's episode 3 of the nervous system reset,
(00:10):
calming the racing mind, deactivating fight or fight.
Last time we talked about functional freeze being stuck on the sofa, today we are dressing
the complete opposite, we are here to put out the fire.
If you clicked on this episode you are likely feeling that fight or fight response right
(00:34):
now, your heart might be pounding, your thoughts are racing at a hundred miles an hour and
you feel a sense of urgent panic, you feel like you need to run but you don't know where
to go.
Get away, take a deep breath, you are not losing your mind, you are simply experiencing
(01:02):
a biological false alarm, your sympathetic nervous system, the part of you that is designed
to run from tigers has jammed the button to on, it has flooded your body with cortisol
and adrenaline because it thinks you are in danger, but here is the truth that we are going
(01:25):
to tell your body today, there is no tiger, there is no emergency, you are safe and we are
going to switch that switch to off right now, we cannot think our way out of a panic attack,
(01:45):
we have to use the body to signal safety to the brain, we are going to use the single
most effective tool discovered by neuroscience to lower your heart rate instantly, it is called
the physiological sign, it acts as a mechanical break for your stress response, we are going
(02:12):
to do this together, I have got you, it is simply two sharp inhales through your nose, followed
by a long extended sigh out through your mouth, come on, let's try it now, so inhale through
(02:35):
your nose, now inhale again, it is like a little sit more to pop the lungs right open, and
now a long audible sigh out through your mouth, let the air fall out, listen to mine, again,
(03:01):
inhale deeply, inhale again, top it up and then exhale long and slow, like you are fogging
up a mirror, keep going, inhale, sip exhale, let the shoulders drop as the air leaves your
(03:25):
body, do one more now on your own, a big in breath then a sip and then let it all go,
maybe notice how your heart rate has already started to tick down, that is biology not magic,
(03:57):
you are offloading carbon dioxide and telling your brain, I am safe enough to breathe slowly
now just return to a natural rhythm, but I want you to keep that out breath slightly longer
than the in breath, maybe in for fall and out for six, whatever feels comfy for you is ideal,
(04:30):
but always extend the out breath, this is your key to calm and control, now you are going
to use your eyes to hack your nervous system, if you are safe to do so, I want you to gently
(04:54):
open your eyes, when we are in fight or flight we get tunnel vision, we focus narrowly on
the threat, to break the anxiety loop we need to engage panoramic vision, keep your head
perfectly still facing forward, but I want you to soften your gaze, without moving your
(05:20):
head, try to see the walls to the far left and the far right of you, try to see the ceiling
and the floor at the same time, allow your mind to become aware of your immediate surroundings,
(05:47):
highlight your gaze, taking the whole room without focusing on any single object, this broad panoramic
view sends a direct signal to the amygdala in your brain, it says if I can look around broadly,
(06:08):
then there's been no predator, hold that soft wide gaze, breathe into the width of your
vision, feel the space around you, you are reclaiming your space, the urgency is fading,
(06:29):
the walls are not closing in, the world is opening up, beautiful, now if you wish you can gently
close your eyes again, feel how much heavy energy has left your chest, the storm is passing,
(06:55):
the waves are settling, we are going to anchor this feeling of safety with three powerful
affirmations, I would like you to repeat these in your mind, or whisper them out loud, let
the vibration settle within your chest, here's the first one, I am safe, there is no
(07:24):
emergency right now, I am safe, there is no emergency right now,
(07:45):
my body is calm and my mind is clear, my body is calm and my mind is clear, I release
(08:07):
the need to rush, I have time, I release the need to rush, I have time, just sit with
(08:30):
that for a moment, I have time, the urgency was a lie, you are exactly where you need to
be, your nervous system has shifted from protection mode back into connection mode, you
(08:51):
are back in your driver's seat,
feel the weight, dissipate, the negative emotions drifting away to leave mind, body and soul relaxed
(09:11):
and at peace, as we bring this session to a close, take one final deep breath, refreshing,
hold it in and then let it go, wiggle your fingers and toes, notice how different you feel compared
(09:33):
to 10 minutes ago, take another deep breath and this time if you wish as you exhale stretch
out the muscles in your arms and legs, open your eyes, you do have the power to regulate
your own biology, you just proved it, if this session helps you put out the fire, please
(09:57):
do subscribe to the show so that you have this tool ready whenever you need it, take this
calm with you into the rest of your day, you've got this, if you listen regularly and you
appreciate the work I do, as a way of saying thanks, there is a supporters group, it is
(10:19):
only five dollars a month, that's like a large coffee and with that you get all of this content
advert free, some longer form content and you can suggest whatever affirmation you want
and I'll get it uploaded, whatever you do, this rarely is about you, never give up, you're
(10:42):
is deserving as any of the other 8 billion souls on this planet, to find happiness and
peace within, take care my friend, smile often, positive thoughts, until you're beautiful
self, be kind.
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