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My Heart is Racing and I Don't Know Why — 10-Minute Guided Calm for Panic Attack Relief
Episode 12 min 2s

My Heart is Racing and I Don't Know Why — 10-Minute Guided Calm for Panic Attack Relief

From Calming Anxiety | Guided Meditation, Sleep Hypnosis & Panic Attack Relief Martin Hewlett - Calming Anxiety
Have you ever woken up with a racing heart, a tight chest, or a sudden, overwhelming sense of dread? Whether it hits at 3:00 AM or in the middle of a Tuesday meeting, a panic attack can feel like a medical emergency. In today’s episode, we deconstruct the physiology of panic and provide you with the clinical tools to outlast the wave and return to calm.
I’m Martin, a clinical hypnotherapist and former paramedic. Having sat with many people in the midst of a physical crisis, I’m here to tell you: your heart is not failing—it is protecting you.
Time Chapters
  • 00:00 – Identifying the "Full Body Panic Signal"
  • 01:10 – Meet Martin: From Paramedic to Hypnotherapist
  • 02:00 – The Physiology of Panic: Why Adrenaline Makes Your Chest Tight
  • 03:15 – The 3-Minute Rule: Understanding the Biological Half-Life of Adrenaline
  • 03:45 – The "Brake Cable" Breath: Guided Physiological Sigh
  • 05:05 – Shoreline Visualization: Watching the Wave Break
  • 07:45 – Grounding Affirmations for Lasting Calm
  • 08:50 – 3 Daily Caring Tips for Panic Recovery
  • 10:40 – Final Thoughts: Coming Back to the Present
Affirmations for Panic RecoveryLet these words land in your body to help signal to your nervous system that the "emergency" is over:
  • “This is a panic attack; I am not in danger.”
  • “My heart is strong; it is working to protect me, not hurt me.”
  • “Adrenaline is clearing from my body with every breath I take.”
  • “The wave is already breaking; I am already returning to calm.”
  • “I have survived every panic attack before this, and I will survive this one too.”
3 Daily Caring Tips
  1. Name It to Tame It: When symptoms start, say "This is a panic attack" out loud. This shifts brain activity to your prefrontal cortex, the rational side of your mind.
  2. Don’t Leave the Room: Avoid the urge to flee. Staying in the location teaches your brain that the environment is actually safe, updating your internal "safety map".
  3. Rest After, Not Instead Of: A panic attack is physically exhausting. Treat yourself with kindness afterward—hydrate, move gently, and allow for quiet time.
A Note From MartinIf you’re tired of just "surviving" these moments and are ready to stop them at the source, I invite you to join me for my Anxiety Circuit Breaker Course. It features five focused hypnotherapy sessions designed to help you reclaim your life from the clinical roots of anxiety.
You don't have to walk this path alone. You are capable, resilient, and stronger than your anxiety knows.
Join the community at calminganxiety.fm
In everything you do today, my friend, be kind.

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