November 22, 2025 • 10 mins
Are you feeling physically burnt out, with a racing heart or tight chest, even though you’re trying to relax? This is not a failure of your mind; it is a biological "fight or flight" response.
In this session, Clinical Hypnotherapist Martin guides you through a powerful Somatic Nervous System Reset—a physiological approach to turning off the body’s alarm switch.Instead of just "watching" your thoughts, we will use active biological tools to signal safety directly to your Vagus Nerve.
This session is perfect for moments of high stress, panic attacks, or when you feel "wired but tired."🎧 How to use this session:
👉 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 provide you with proven tools for anxiety relief, stress reduction, and a path toward deep relaxation. Use this episode anytim
In this session, Clinical Hypnotherapist Martin guides you through a powerful Somatic Nervous System Reset—a physiological approach to turning off the body’s alarm switch.Instead of just "watching" your thoughts, we will use active biological tools to signal safety directly to your Vagus Nerve.
This session is perfect for moments of high stress, panic attacks, or when you feel "wired but tired."🎧 How to use this session:
- 00:45 The Physiological Sigh: Learn the fastest biological hack to offload CO2 and instantly lower your heart rate.
- 02:00 Pendulation Technique: A trauma-informed tool to move your focus safely between tension and neutral "safety anchors" in the body.
- 05:00 Vagus Nerve Stimulation: We use the "Voo" sound vibration to physically massage the Vagus nerve and activate your parasympathetic (rest and digest) system.
- 09:20 The Safety Seal: A final grounding technique to lock in the feeling of safety before you return to your day.
👉 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 provide you with proven tools for anxiety relief, stress reduction, and a path toward deep relaxation. Use this episode anytim
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:00):
Hi there. If you found this session, it's likely because your mind feels like it's running
(00:07):
a marathon. Your body feels frozen, tight or exhausted. You might be searching for anxiety
or relief, but standard meditation just isn't working today. That's okay. You're not broken.
You are simply in a state of fight or fight. Today, we aren't just going to relax. We are
(00:33):
going to perform a somatic nervous system reset. This is a biological process. We are going
to use your body to send a signal up to your brain that says, "You are safe. The emergency
is over. We are going to manually turn off the alarm switch." So find your quiet place where
(01:02):
you won't be disturbed for a while, somewhere you can sit or lie down comfortably. You don't
need to be perfectly still. In fact, if your body wants to sway or shake a little, let
it. This is your nervous system trying to release energy. Let's begin with the quickest
(01:27):
way to lower cortisol and slow your heart rate. It's called the physiological sigh. It's
a double inhale through the nose, followed by a long, sighing exhale through the mouth.
Again, a big in-breath and then a second sip of air, followed by a long, loud sigh out.
(01:57):
Go on, release the tension. One more time, inhale deeply, sip and then sigh it all out.
Good. Just feel that. In fact, let's do it one more time. Big in-breath, then a bit of a
(02:22):
sip and then a long, deep sigh out. Allow yourself to truly unwind. Now let your breath
find its own natural rhythm. We're going to practice something called pendulation. This is
(02:46):
a beautiful, powerful tool for panic attack help and deep safety. I want you to scan your
body and find one place that feels tight, heavy or anxious right now. Maybe it's your chest
(03:07):
or the stomach. Just notice it. Don't try to fix it. Just say to yourself, I feel tension
there. Move your thoughts around your body, finding out those areas where you're holding
(03:27):
that pain, that tension and simply say, I feel tension there. Now I want you to scan your
body for a place that feels neutral or even good. It could be your left ear though, your
(03:48):
big toe, your elbow or just the feeling of your hands resting on your lap. Find that safe
anchor. Again, move around your body, maybe finding multiple areas of safety. Now gently
(04:13):
shift your attention back to the tension just for a moment. I dip your toe in it and now
immediately shift back to your safe anchor back to the neutral spot. Breathe there. Maybe if
(04:34):
you wish, back to the area of tension and then immediately back to your safety anchor.
Breathe in this moment. We are teaching you're a mechterler, the brain's
(04:55):
fear center that you can move in and out of this sensation without getting stuck. You truly
are in control, back to safety, back to the neutral spot. Doing this somatic healing work
(05:17):
rewires your baseline for stress. You really are telling your body, I am here, I am grounded.
Try it again or simply find calm within the chaos and allow yourself this moment of time
(05:42):
to rest. Now we are going to stimulate the vagus nerve. This is the super highway that
connects your brain to the body. The best way to activate it is through vibration. We are
(06:04):
going to make a low humming "Voo" sound on the out breath. It sounds strange, but the
vibration massages your vocal cords and physically slows down your heart. Take a deep breath
in and as you exhale make a low deep "Voo" feel the rumble in your chest.
(06:40):
Do that again, deep breath in and then as you breathe out "Voo" let the sound be low
and foggy like a ship's horn. Again "Voo"
(07:06):
This is vagus nerve regulation in action. You are taking back control over all that you
are. One last time make it the longest one yet. Inhale, exhale.
(07:32):
Inhale, that vibration soothing your solar plexus. Now return to silence. Notice the silence
in the room. Notice the silence in your body. You may feel a little heavier, a little softer.
(07:59):
This is your parasympathetic nervous system coming online. This is the rest to digest state.
Now if your mind starts to wonder gently bring it back to the feeling of gravity. Feel the
weight of your body pressing down. You are held, you are supported, you don't need to hold
(08:29):
yourself up right now. And as we finish place one hand on your heart and one hand on your
belly. This simple touch releases oxytocin and repeat this affirmation in your mind.
(08:52):
I am safe in my body. It is safe to let go. I have reset my system. Take one final gentle
(09:15):
breath. Wiggle your toes and fingers. Take a deep breath in and then as you exhale maybe
stretch out the muscles in your arms and legs. And when you are ready my friend open your
eyes. Remember you can return to this somatic reset whenever the world feels too loud. You
(09:41):
do have the power to turn the volume down. Thank you for putting you first. I am Martin
creator of calming anxiety. There is a catalog of over 2,000 guided sessions to explore and
enjoy. Why not subscribe and find your perfect moment of calm within. Please my friends,
(10:08):
feel free to share this on your social media. It is just let alone me recording these in
my van and your help, a comment, a thumbs up alike would mean the world to me. Take care,
smile often and your beautiful self. Be kind.
(10:38):
[BLANK_AUDIO]
Hi there. If you found this session, it's likely because your mind feels like it's running
(00:07):
a marathon. Your body feels frozen, tight or exhausted. You might be searching for anxiety
or relief, but standard meditation just isn't working today. That's okay. You're not broken.
You are simply in a state of fight or fight. Today, we aren't just going to relax. We are
(00:33):
going to perform a somatic nervous system reset. This is a biological process. We are going
to use your body to send a signal up to your brain that says, "You are safe. The emergency
is over. We are going to manually turn off the alarm switch." So find your quiet place where
(01:02):
you won't be disturbed for a while, somewhere you can sit or lie down comfortably. You don't
need to be perfectly still. In fact, if your body wants to sway or shake a little, let
it. This is your nervous system trying to release energy. Let's begin with the quickest
(01:27):
way to lower cortisol and slow your heart rate. It's called the physiological sigh. It's
a double inhale through the nose, followed by a long, sighing exhale through the mouth.
Again, a big in-breath and then a second sip of air, followed by a long, loud sigh out.
(01:57):
Go on, release the tension. One more time, inhale deeply, sip and then sigh it all out.
Good. Just feel that. In fact, let's do it one more time. Big in-breath, then a bit of a
(02:22):
sip and then a long, deep sigh out. Allow yourself to truly unwind. Now let your breath
find its own natural rhythm. We're going to practice something called pendulation. This is
(02:46):
a beautiful, powerful tool for panic attack help and deep safety. I want you to scan your
body and find one place that feels tight, heavy or anxious right now. Maybe it's your chest
(03:07):
or the stomach. Just notice it. Don't try to fix it. Just say to yourself, I feel tension
there. Move your thoughts around your body, finding out those areas where you're holding
(03:27):
that pain, that tension and simply say, I feel tension there. Now I want you to scan your
body for a place that feels neutral or even good. It could be your left ear though, your
(03:48):
big toe, your elbow or just the feeling of your hands resting on your lap. Find that safe
anchor. Again, move around your body, maybe finding multiple areas of safety. Now gently
(04:13):
shift your attention back to the tension just for a moment. I dip your toe in it and now
immediately shift back to your safe anchor back to the neutral spot. Breathe there. Maybe if
(04:34):
you wish, back to the area of tension and then immediately back to your safety anchor.
Breathe in this moment. We are teaching you're a mechterler, the brain's
(04:55):
fear center that you can move in and out of this sensation without getting stuck. You truly
are in control, back to safety, back to the neutral spot. Doing this somatic healing work
(05:17):
rewires your baseline for stress. You really are telling your body, I am here, I am grounded.
Try it again or simply find calm within the chaos and allow yourself this moment of time
(05:42):
to rest. Now we are going to stimulate the vagus nerve. This is the super highway that
connects your brain to the body. The best way to activate it is through vibration. We are
(06:04):
going to make a low humming "Voo" sound on the out breath. It sounds strange, but the
vibration massages your vocal cords and physically slows down your heart. Take a deep breath
in and as you exhale make a low deep "Voo" feel the rumble in your chest.
(06:40):
Do that again, deep breath in and then as you breathe out "Voo" let the sound be low
and foggy like a ship's horn. Again "Voo"
(07:06):
This is vagus nerve regulation in action. You are taking back control over all that you
are. One last time make it the longest one yet. Inhale, exhale.
(07:32):
Inhale, that vibration soothing your solar plexus. Now return to silence. Notice the silence
in the room. Notice the silence in your body. You may feel a little heavier, a little softer.
(07:59):
This is your parasympathetic nervous system coming online. This is the rest to digest state.
Now if your mind starts to wonder gently bring it back to the feeling of gravity. Feel the
weight of your body pressing down. You are held, you are supported, you don't need to hold
(08:29):
yourself up right now. And as we finish place one hand on your heart and one hand on your
belly. This simple touch releases oxytocin and repeat this affirmation in your mind.
(08:52):
I am safe in my body. It is safe to let go. I have reset my system. Take one final gentle
(09:15):
breath. Wiggle your toes and fingers. Take a deep breath in and then as you exhale maybe
stretch out the muscles in your arms and legs. And when you are ready my friend open your
eyes. Remember you can return to this somatic reset whenever the world feels too loud. You
(09:41):
do have the power to turn the volume down. Thank you for putting you first. I am Martin
creator of calming anxiety. There is a catalog of over 2,000 guided sessions to explore and
enjoy. Why not subscribe and find your perfect moment of calm within. Please my friends,
(10:08):
feel free to share this on your social media. It is just let alone me recording these in
my van and your help, a comment, a thumbs up alike would mean the world to me. Take care,
smile often and your beautiful self. Be kind.
(10:38):
[BLANK_AUDIO]
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