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• 00:00 – Finding Your Safe Place & The 3-3-6 Rescue Rhythm
• 04:00 – Visualization: The Harborside Sea Wall
• 06:22 – Affirmations for Breaking the Wave of Panic
• 08:51 – 3 Daily Caring Tips for Rapid Calm
• 10:40 – Outro, Sharing the Show & Being Kind

Daily Affirmations

• This panic attack is passing, and I am in control of my breath.
• I know how to calm a panic attack quickly and naturally.
• My racing heart is slowing with every slow breath out.
• Panic cannot hurt me; this feeling always passes.
• I am grounded and calm, steady behind my own sea wall.

3 Daily Caring Tips

1. Name It to Tame It: The moment you feel panic rising, say out loud if you can, "This is a panic attack. It is not dangerous, and it will pass." Naming it moves brain activity from the alarm center to the logical, thinking part of your mind.
2. Carry Your 3-3-6 Everywhere: Your breathing rescue lives inside you, not just on this show. Practice one quiet round (inhale for 3, hold for 3, exhale for 6) when you are already calm—like waiting for a kettle to boil or a traffic light to change—so it is automatic when a wave hits.
3. Cold Water on the Wrists: If panic strikes and you're near a tap, run cool water over the inside of your wrists or hold a cold glass against them for 30 seconds. This gentle temperature shift gives your nervous system a nudge to help slow down a pounding heart.

📢 Share the Calm: If this session brought you comfort or helped you catch your breath today, please share it with someone else who might need it. That is how our little podcast reaches the people it was truly made for.


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Backing Music: Chris Collins

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Affiliate links to the gear I use the items that give me a more tranquil life.

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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.