10 Minute of Mindful Breathing - At Peace With the World Around You

Take a quiet 10 minutes to reset, let go of fixing your day, and put yourself somewhere safe. In this episode of Calming Anxiety, former paramedic and clinical hypnotherapist Martin guides you through a slow, calming 10-minute mindful breathing exercise designed to soothe an overactive nervous system and quiet a racing mind.

Using the power of extended exhales (inhale for 4, hold, exhale for 6), this practice directly targets the vagus nerve to signal safety to your body. Whether you're dealing with panic, 3 AM worry, or just need a moment of peace, there is nothing here to solve—only your breath and room to exist.

⏱️ Time Chapters

• 00:00 – Welcome & Settling In (There is Nothing to Fix)
• 00:35 – Introduction from Martin (Clinical Hypnotherapist & Paramedic)
• 01:17 – Preparing Your Body & Lowering the Shoulders
• 01:44 – The Science of the Extended Exhale & Vagus Nerve
• 02:23 – Guided 4-1-6 Breathing Exercise Begins
• 03:42 – Letting the Rhythm Take Over & Grounding in the Room
• 04:38 – Gentle Affirmations & Hypnotic Suggestions (First Pass)
• 06:23 – Affirmations for Overhearing & Drift (Second Pass)
• 07:44 – 3 Daily Caring Tips for a Happier Life
• 09:01 – Gently Waking Up & Returning to Your Day
• 09:19 – Final Thoughts & Call to Action

🌿 Today's Gentle AffirmationsRepeat these silently, or simply let them drift past without holding on:

• "My breath is slow and my body is following it down."
• "I am at peace with the world around me, exactly as it is today."
• "There is nothing I must solve in these ten minutes."
• "My shoulders are lower than they were; my jaw is looser than it was."
• "The world can carry on without my worrying about it."
• "I am allowed to rest before I have earned it."
• "The calm is mine. I made it with my own breath."

💡 3 Daily Caring Tips

1. One Breath at the Threshold: Every time you pass through a doorway today (front door, office, car), take one slow exhale. Treat doors as natural punctuation marks in your day rather than rushing through them.
2. Leave One Thing Unfinished: Intentionally leave a small task incomplete today—a dish in the sink, an email draft, or a quick tidy-up. Prove to your brain that the world holds together even when you stop.
3. Ten Seconds of Sky: Step outside or look out a window and look up at the sky for 10 seconds. It costs nothing and is the fastest way to reconnect with the world around you.

📱 Take Calming Anxiety With You AnywhereIf today’s 10 minutes helped bring peace to your day, take your practice deeper with Anchored. Access over 3,000 searchable, downloadable sessions—perfect for when you're out of signal and need a quiet space to land.👉 Download Anchored on the iOS App Store Today (Replace with your direct iOS App Store link)If you enjoyed this episode, please leave a quick review on Apple Podcasts and share it with someone who could use a calmer day. Until tomorrow, in everything... be kind.



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