December 10, 2025 • 10 mins
Are you ready to interrupt the cycle of a racing mind and overthinking? This 10-minute breathwork session is your powerful, practical tool for an instant focus meditation and a quick nervous system reset.
We guide you through a proven calming breathwork technique (Inhale 4, Hold 4, Exhale 6) specifically designed to deliver somatic relief and quickly activate your "rest and digest" state. This is an essential anxiety coping skill for managing stress and achieving immediate clarity.
In this session, you will:
Special Sponsor InclusionThank you for choosing Calming Anxiety! This podcast is made possible by listeners like you. For an extra dose of comfort, our partner Cozy Earth offers the most sublime bamboo bedding.Get 41% off EVERYTHING at CozyEarth.com by using the special code CALMING at checkout.
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
We guide you through a proven calming breathwork technique (Inhale 4, Hold 4, Exhale 6) specifically designed to deliver somatic relief and quickly activate your "rest and digest" state. This is an essential anxiety coping skill for managing stress and achieving immediate clarity.
In this session, you will:
- Learn how to quickly calm your racing mind on demand.
- Experience a gentle, yet effective 10-minute reset for improved concentration.
- Find somatic relief by grounding your energy out of your thoughts and into your body.
Special Sponsor InclusionThank you for choosing Calming Anxiety! This podcast is made possible by listeners like you. For an extra dose of comfort, our partner Cozy Earth offers the most sublime bamboo bedding.Get 41% off EVERYTHING at CozyEarth.com by using the special code CALMING at checkout.
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
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:00):
Welcome to calming anxiety. If you've got that familiar feeling of a racing mind, a sense
(00:08):
of overwhelm or simply feel stuck in your thoughts, you're in the perfect place.
Let's dedicate the next 10 minutes to a simple, powerful breath practice that shifts you
out of your head and into your body for somatic relief. This is your quick path to instant
(00:33):
focus. Find your quiet place now where you won't be disturbed. You can lie or sit which
is best for this 10 minute breath work session. Gently close your eyes or soften your gaze.
Take a deep, audible sigh letting go of the morning's tensions. Feel your feet on the floor.
(01:04):
We are here right now to calm your racing mind. Take another mindful breath in and then
as you breathe out, allow yourself this moment to relax and unwind. We're going to use
(01:31):
the most effective breath pattern for anxiety, a slow, deliberate exhale. I'll guide you
through the cycle where you inhale for four, hold for four and exhale slowly for six. The
long, out breath signals your nervous system reset. And if you want, imagine the numbers
(02:00):
in your thoughts as I count. So ready? A deep breath in, two, three, four. Hold the air,
two, three, four. Now exhale slowly through the mouth, two, three, four, five, six. Just relax
(02:28):
now and then we'll do this over and over for a while following my count the whole way. Ready?
Inhale, two, three, four, hold, two, three, four, exhale, two, three, four, five, six.
(02:59):
Inhale, two, three, four, hold, two, three, four, exhale, two, three, four, five, six.
Inhale, two, three, four, hold, two, three, four, exhale, two, three, four, five, six.
(03:36):
Inhale, two, three, four, hold, two, three, four, exhale, two, three, four, five, six.
Inhale, two, three, four, hold, two, three, four, exhale, two, three, four, five, six.
(04:12):
Inhale, two, three, four, hold, two, three, four, exhale, two, three, four, five, six.
Inhale, two, three, four, hold, two, three, four, exhale, two, three, four, five, six.
(04:49):
Inhale, two, three, four, hold, two, three, four, exhale, two, three, four, five, six.
Inhale, two, three, four, hold, two, three, four, exhale, two, three, four, five, six.
(05:25):
Inhale, two, three, four, hold, two, three, four, exhale, two, three, four, five, six.
And then let your breath just settle back to its own natural rhythm.
(05:54):
Just feel this moment within your thoughts.
Notice the stillness that you created.
If any thought tried to rush back in, the worries that do lists,
simply label them thinking and gently return your attention
(06:20):
to the feeling of your chest, the rise and form of each and every breath.
This gentle shift is a powerful anxiety coping skill.
You are creating space between you and the thought.
(06:44):
Let's repeat that cycle once more.
Be mindful of the feelings.
Imagine the numbers in your own mind so that in future, wherever you are, whenever you
need, you can create a moment of calm within the sanctuary of your soul.
(07:08):
Inhale, two, three, four, hold, two, three, four, exhale, two, three, four, five, six.
Inhale, two, three, four, hold, two, three, four, exhale, two, three, four, five, six.
(07:44):
Inhale, two, three, four, hold, two, three, four, exhale, two, three, four, five, six.
Inhale, two, three, four, hold, two, three, four, exhale, two, three, four, five, six.
(08:22):
And once more, just let your breathing find its own natural balance.
With your mind calmer and your body grounded, take a moment to set a clear intention for
the next part of your day.
(08:43):
What do you want to focus on?
Let the stillness fuel your instant focus and clarity.
Feel the somatic relief of your body, finally, relaxing.
(09:04):
Take one final deep breath in now, absorbing this sense of calm on the out breath.
Gently open your eyes.
You've completed your ten minute reset.
Use this simple, beautiful breathwork, anxiety, whenever you need to find peace in the chaos
(09:28):
of the world around you.
Thank you for choosing calming anxiety today.
Please do, subscribe, keep your growth journey consistent.
Also, feel free to share this with your friends on your social media.
(09:49):
All of calming anxiety is done by little me, just a little guy with an idea six years ago.
No sponsorship, apart from the Cozy Earth Promo code that I've recently picked up, which
reminds me, go over to CozyEarth.com.
And if you put in my code calming, you get 41% of all of their stuff and if you're after
(10:16):
a great night's sleep, their bedding is sublime.
Have a lovely day, my friend.
Thank you for taking care of you.
Be kind.
Welcome to calming anxiety. If you've got that familiar feeling of a racing mind, a sense
(00:08):
of overwhelm or simply feel stuck in your thoughts, you're in the perfect place.
Let's dedicate the next 10 minutes to a simple, powerful breath practice that shifts you
out of your head and into your body for somatic relief. This is your quick path to instant
(00:33):
focus. Find your quiet place now where you won't be disturbed. You can lie or sit which
is best for this 10 minute breath work session. Gently close your eyes or soften your gaze.
Take a deep, audible sigh letting go of the morning's tensions. Feel your feet on the floor.
(01:04):
We are here right now to calm your racing mind. Take another mindful breath in and then
as you breathe out, allow yourself this moment to relax and unwind. We're going to use
(01:31):
the most effective breath pattern for anxiety, a slow, deliberate exhale. I'll guide you
through the cycle where you inhale for four, hold for four and exhale slowly for six. The
long, out breath signals your nervous system reset. And if you want, imagine the numbers
(02:00):
in your thoughts as I count. So ready? A deep breath in, two, three, four. Hold the air,
two, three, four. Now exhale slowly through the mouth, two, three, four, five, six. Just relax
(02:28):
now and then we'll do this over and over for a while following my count the whole way. Ready?
Inhale, two, three, four, hold, two, three, four, exhale, two, three, four, five, six.
(02:59):
Inhale, two, three, four, hold, two, three, four, exhale, two, three, four, five, six.
Inhale, two, three, four, hold, two, three, four, exhale, two, three, four, five, six.
(03:36):
Inhale, two, three, four, hold, two, three, four, exhale, two, three, four, five, six.
Inhale, two, three, four, hold, two, three, four, exhale, two, three, four, five, six.
(04:12):
Inhale, two, three, four, hold, two, three, four, exhale, two, three, four, five, six.
Inhale, two, three, four, hold, two, three, four, exhale, two, three, four, five, six.
(04:49):
Inhale, two, three, four, hold, two, three, four, exhale, two, three, four, five, six.
Inhale, two, three, four, hold, two, three, four, exhale, two, three, four, five, six.
(05:25):
Inhale, two, three, four, hold, two, three, four, exhale, two, three, four, five, six.
And then let your breath just settle back to its own natural rhythm.
(05:54):
Just feel this moment within your thoughts.
Notice the stillness that you created.
If any thought tried to rush back in, the worries that do lists,
simply label them thinking and gently return your attention
(06:20):
to the feeling of your chest, the rise and form of each and every breath.
This gentle shift is a powerful anxiety coping skill.
You are creating space between you and the thought.
(06:44):
Let's repeat that cycle once more.
Be mindful of the feelings.
Imagine the numbers in your own mind so that in future, wherever you are, whenever you
need, you can create a moment of calm within the sanctuary of your soul.
(07:08):
Inhale, two, three, four, hold, two, three, four, exhale, two, three, four, five, six.
Inhale, two, three, four, hold, two, three, four, exhale, two, three, four, five, six.
(07:44):
Inhale, two, three, four, hold, two, three, four, exhale, two, three, four, five, six.
Inhale, two, three, four, hold, two, three, four, exhale, two, three, four, five, six.
(08:22):
And once more, just let your breathing find its own natural balance.
With your mind calmer and your body grounded, take a moment to set a clear intention for
the next part of your day.
(08:43):
What do you want to focus on?
Let the stillness fuel your instant focus and clarity.
Feel the somatic relief of your body, finally, relaxing.
(09:04):
Take one final deep breath in now, absorbing this sense of calm on the out breath.
Gently open your eyes.
You've completed your ten minute reset.
Use this simple, beautiful breathwork, anxiety, whenever you need to find peace in the chaos
(09:28):
of the world around you.
Thank you for choosing calming anxiety today.
Please do, subscribe, keep your growth journey consistent.
Also, feel free to share this with your friends on your social media.
(09:49):
All of calming anxiety is done by little me, just a little guy with an idea six years ago.
No sponsorship, apart from the Cozy Earth Promo code that I've recently picked up, which
reminds me, go over to CozyEarth.com.
And if you put in my code calming, you get 41% of all of their stuff and if you're after
(10:16):
a great night's sleep, their bedding is sublime.
Have a lovely day, my friend.
Thank you for taking care of you.
Be kind.
Popular Podcasts
Stuff You Should Know
If you've ever wanted to know about champagne, satanism, the Stonewall Uprising, chaos theory, LSD, El Nino, true crime and Rosa Parks, then look no further. Josh and Chuck have you covered.
Dateline NBC
Current and classic episodes, featuring compelling true-crime mysteries, powerful documentaries and in-depth investigations. Follow now to get the latest episodes of Dateline NBC completely free, or subscribe to Dateline Premium for ad-free listening and exclusive bonus content: DatelinePremium.com
Betrayal: Weekly
Betrayal Weekly is back for a brand new season. Every Thursday, Betrayal Weekly shares first-hand accounts of broken trust, shocking deceptions, and the trail of destruction they leave behind. Hosted by Andrea Gunning, this weekly ongoing series digs into real-life stories of betrayal and the aftermath. From stories of double lives to dark discoveries, these are cautionary tales and accounts of resilience against all odds. From the producers of the critically acclaimed Betrayal series, Betrayal Weekly drops new episodes every Thursday. Please join our Substack for additional exclusive content, curated book recommendations and community discussions. Sign up FREE by clicking this link Beyond Betrayal Substack. Join our community dedicated to truth, resilience and healing. Your voice matters! Be a part of our Betrayal journey on Substack. And make sure to check out Seasons 1-4 of Betrayal, along with Betrayal Weekly Season 1.