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Hi there, I'm Martin. I spent years as a paramedic and I've stood exactly where you are
2
00:00:07,360 --> 00:00:13,880
right now, in the middle of that rising heat and racing heart. I'm going to tell you
3
00:00:13,880 --> 00:00:20,640
something your brain needs to hear. You are not in danger, you are just having a physical
4
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reaction. We're going to hack your nervous system using technique I've used on dozens
5
00:00:27,160 --> 00:00:33,760
of patients in the back of an ambulance and also that the Navy seals using combat. It's
6
00:00:33,760 --> 00:00:44,080
called box breathing. It's physiological, it's science, it works. Let's go. I want you to
7
00:00:44,080 --> 00:00:50,880
imagine a square. We're going to breathe around the edges, so empty your lungs now and
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follow my count. Inhale, deeply breathe in through the nose, fill the belly. Hold, just sit
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with the air, keep it still. Exhale, push it all out through the mouth like you're
10
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braving through the straw. Hold, empty and still. You're in control. Let's do that again.
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Inhale, two, three, four, hold, two, three, four, exhale, two, three, four, hold, two, three,
12
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four. Inhale, deep breath in now through the nose, fill that belly. Hold, sit still with
13
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the air, keep it still. Exhale, push it all out now through the mouth like we're blowing
14
00:01:48,180 --> 00:01:59,580
through a straw. Hold, empty and still. You're in control. Inhale, two, three, four, hold,
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two, three, four, exhale, two, three, four, hold, two, three, four. Now you can keep that
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00:02:12,920 --> 00:02:20,540
rhythm going if you need to, but notice your heart. It may still be beating fast, but it
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is slowing down. That's your vagus nerve. It's taking the wheel. You have to just signal
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to your brain that the emergency is over. You did the work. You're back in the room.
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Keep this in your pocket for the next time you feel that wave coming. You've got this.
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This was calming anxiety. I'm your host Martin, former paramedic, clinical hypnotherapist
21
00:02:54,300 --> 00:03:04,020
and creator of calming anxiety. Do me one favor today. Smile once and be kind to yourself.
22
00:03:04,020 --> 00:03:12,860
00:00:00,000 --> 00:00:07,360
Hi there, I'm Martin. I spent years as a paramedic and I've stood exactly where you are
2
00:00:07,360 --> 00:00:13,880
right now, in the middle of that rising heat and racing heart. I'm going to tell you
3
00:00:13,880 --> 00:00:20,640
something your brain needs to hear. You are not in danger, you are just having a physical
4
00:00:20,640 --> 00:00:27,160
reaction. We're going to hack your nervous system using technique I've used on dozens
5
00:00:27,160 --> 00:00:33,760
of patients in the back of an ambulance and also that the Navy seals using combat. It's
6
00:00:33,760 --> 00:00:44,080
called box breathing. It's physiological, it's science, it works. Let's go. I want you to
7
00:00:44,080 --> 00:00:50,880
imagine a square. We're going to breathe around the edges, so empty your lungs now and
8
00:00:50,880 --> 00:01:00,040
follow my count. Inhale, deeply breathe in through the nose, fill the belly. Hold, just sit
9
00:01:00,040 --> 00:01:06,080
with the air, keep it still. Exhale, push it all out through the mouth like you're
10
00:01:06,080 --> 00:01:16,780
braving through the straw. Hold, empty and still. You're in control. Let's do that again.
11
00:01:16,780 --> 00:01:33,940
Inhale, two, three, four, hold, two, three, four, exhale, two, three, four, hold, two, three,
12
00:01:33,940 --> 00:01:42,180
four. Inhale, deep breath in now through the nose, fill that belly. Hold, sit still with
13
00:01:42,180 --> 00:01:48,180
the air, keep it still. Exhale, push it all out now through the mouth like we're blowing
14
00:01:48,180 --> 00:01:59,580
through a straw. Hold, empty and still. You're in control. Inhale, two, three, four, hold,
15
00:01:59,580 --> 00:02:12,920
two, three, four, exhale, two, three, four, hold, two, three, four. Now you can keep that
16
00:02:12,920 --> 00:02:20,540
rhythm going if you need to, but notice your heart. It may still be beating fast, but it
17
00:02:20,540 --> 00:02:29,100
is slowing down. That's your vagus nerve. It's taking the wheel. You have to just signal
18
00:02:29,100 --> 00:02:38,820
to your brain that the emergency is over. You did the work. You're back in the room.
19
00:02:38,820 --> 00:02:46,620
Keep this in your pocket for the next time you feel that wave coming. You've got this.
20
00:02:46,620 --> 00:02:54,300
This was calming anxiety. I'm your host Martin, former paramedic, clinical hypnotherapist
21
00:02:54,300 --> 00:03:04,020
and creator of calming anxiety. Do me one favor today. Smile once and be kind to yourself.
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00:03:04,020 --> 00:03:12,860
