Anxiety Relief in 10 Minutes — Turn Your Anxiety Down, Not Off | Guided Meditation With 4-2-6 Breathing
Anxiety relief in ten minutes, with nothing to achieve. If you're listening right in the middle of anxiety, stay here. You don't have to switch anxiety off. You can simply learn to turn it down a little, one breath at a time. This gentle guided meditation for anxiety is for any moment you need to unclench your jaw, drop your shoulders and let your nervous system settle, whether you're heading back into your day or getting ready for sleep.
For a quiet place to return to whenever anxiety catches you out, download Anchored, Calming Anxiety's free companion app.
Get it on the App Store at https://apps.apple.com/us/app/anchored-panic-anxiety/id6785035669 or on Google Play at https://play.google.com/store/apps/details?id=com.martinhewlett.anchored.
Hosted by clinical hypnotherapist and former paramedic Martin Hewlett, this episode uses 4-2-6 breathing: in through the nose for four, a gentle pause for two, and slowly out through the mouth for six. With every out-breath you'll imagine turning the volume of life down a little, drifting into deep, natural relaxation. Then come five calming affirmations to take with you, and three simple caring tips for creating a little space between the feeling and your reaction.
Want more support? Download Martin's free Five Things to Try When Anxiety Hits at https://calminganxiety.org/calm.
⏱️ Time Chapters
* 00:00 – Welcome to Calming Anxiety
* 00:27 – Finding Your Quiet Place
* 00:57 – 4-2-6 Breathing
* 01:53 – Turning the Volume Down
* 02:33 – You Don't Have to Switch Anxiety Off
* 02:57 – Drifting Deeper Into Relaxation
* 04:41 – This Moment Is Enough
* 04:50 – Five Affirmations to Take With You
* 07:19 – Nowhere to Be, Nothing to Do
* 07:57 – Three Daily Caring Tips
* 08:56 – Coming Back Gently
* 09:34 – A Note From Martin
🌿 Today's Gentle Affirmations
Settle in and repeat these gently to yourself:
* I can slow down one breath at a time.
* I do not have to solve everything right now.
* I can feel anxious and still be safe within this moment.
* I am allowed to rest my body and my mind.
* With every breath I can let a little more go.
💡 3 Daily Caring Tips
1. Make this moment easier: When anxiety rises today, don't immediately ask, "How do I get rid of this?" Instead ask, "What can I do to make this moment easier?"
2. Three slow breaths: Give yourself three deliberately slow breaths before responding to something stressful. Not to become perfectly calm, just to create a little space between the feeling and your reaction.
3. Phone down before sleep: Tonight, put your phone down for ten minutes before sleep and simply breathe. No scrolling, no news, no solving tomorrow. Just give your nervous system a few minutes without another demand.
📱 Take Calming Anxiety With You Anywhere
Download Anchored on iOS at https://apps.apple.com/us/app/anchored-panic-anxiety/id6785035669 or on Google Play at https://play.google.com/store/apps/details?id=com.martinhewlett.anchored. Access over 2,500 searchable, offline-ready audio sessions, sleep stories with Books at Bedtime (now searchable by author), and built-in nightlight features for the small hours. And grab Martin's free Five Things to Try When Anxiety Hits at https://calminganxiety.org/calm. If this episode helped, please share it and leave a quick rating or review on Apple Podcasts or Spotify. It genuinely helps more people find their way here.
And in everything, my friend, be kind.
Support the Show:
Rate & Review: Leave a 5-star review on Spotify or Apple Podcasts to help us reach more listeners!
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/
Music: All music by Chris Collins
Become a supporter of this podcast:
https://www.spreaker.com/podcast/calming-anxiety-guided-meditation-sleep-hypnosis-panic-attack-relief--4110266/support.
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.
