Podcasts about coffeesupport

Your walk on Day 18 of the September Challenge is a WIN!Download your FREE 30 Day Fitness Chain Trackerdave@walkingisfitness.comJoin The Walking Friends PLUS Community on PatreonSupport the mission of Walking is Fitness and buy Dave a coffeeSupport the sponsors of Walking is Fitness:Check out Topo Athletic shoes. You can buy online or find a retailer near youUse code WALKING for 20% off your first custom protein blend from True NutritionSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Surgery on August 31 was followed by a lot of walking. On Day 17 of the September Challenge, Dave talks about the benefits of walking after surgery AND before.Download your FREE 30 Day Fitness Chain Trackerdave@walkingisfitness.comJoin The Walking Friends PLUS Community on PatreonSupport the mission of Walking is Fitness and buy Dave a coffeeSupport the sponsors of Walking is Fitness:Check out Topo Athletic shoes. You can buy online or find a retailer near youUse code WALKING for 20% off your first custom protein blend from True NutritionSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Day 16 of The 10-Minute September Walking ChallengeDownload your FREE 30 Day Fitness Chain Trackerdave@walkingisfitness.comSupport the mission of Walking is Fitness and buy Dave a coffeeSupport the sponsors of Walking is Fitness:Check out Topo Athletic shoes. You can buy online or find a retailer near youUse code WALKING for 20% off your first custom protein blend from True NutritionSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

The middle part of most goals is the hardest. On Day 15 of this September Challenge, Dave talks about ways to make The Messy Middle easier.Download your FREE 30 Day Fitness Chain Trackerdave@walkingisfitness.comSupport the mission of Walking is Fitness and buy Dave a coffeeSupport the sponsors of Walking is Fitness:Check out Topo Athletic shoes. You can buy online or find a retailer near youUse code WALKING for 20% off your first custom protein blend from True NutritionSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Keeping our eyes strong is a wonderful benefit of consistently walking. On Day 14 of the September Challenge, Dave gets specific about how walking protects our eyes.Download your FREE 30 Day Fitness Chain Trackerdave@walkingisfitness.comSupport the mission of Walking is Fitness and buy Dave a coffeeSupport the sponsors of Walking is Fitness:Check out Topo Athletic shoes. You can buy online or find a retailer near youUse code WALKING for 20% off your first custom protein blend from True NutritionSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Most of us will never walk in the middle of the night, but there are some magical qualities to this time of day as Dave explains on Day 13 of the September Challenge.Download your FREE 30 Day Fitness Chain Trackerdave@walkingisfitness.comSupport the mission of Walking is Fitness and buy Dave a coffeeSupport the sponsors of Walking is Fitness:Check out Topo Athletic shoes. You can buy online or find a retailer near youUse code WALKING for 20% off your first custom protein blend from True NutritionSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Walking is often a part of our most vivid memories. On Day 12 of the September Challenge, Dave tells the story of a memory tied to this day during his childhood involving walking and a pretty big plot twist.Download your FREE 30 Day Fitness Chain Trackerdave@walkingisfitness.comSupport the mission of Walking is Fitness and buy Dave a coffeeSupport the sponsors of Walking is Fitness:Check out Topo Athletic shoes. You can buy online or find a retailer near youUse code WALKING for 20% off your first custom protein blend from True NutritionSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

This is probably the biggest reason given for not walking. On Day 10 of the September Challenge, Dave talks about how he personally got rid of this excuse.Download your FREE 30 Day Fitness Chain Trackerdave@walkingisfitness.comSupport the mission of Walking is Fitness and buy Dave a coffeeSupport the sponsors of Walking is Fitness:Check out Topo Athletic shoes. You can buy online or find a retailer near youUse code WALKING for 20% off your first custom protein blend from True NutritionSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Comparing myself to the younger version of me is rarely helpful. On Day 9 of this month's walking challenge, Dave talks about how this comparison that can prevent a pursuit of fitness from getting started.Download your FREE 30 Day Fitness Chain Trackerdave@walkingisfitness.comSupport the mission of Walking is Fitness and buy Dave a coffeeSupport the sponsors of Walking is Fitness:Check out Topo Athletic shoes. You can buy online or find a retailer near youUse code WALKING for 20% off your first custom protein blend from True NutritionSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

The top six walking distractions according to a recent poll in the Walking Friends Community. Download your FREE 30 Day Fitness Chain Trackerdave@walkingisfitness.comSupport the mission of Walking is Fitness and buy Dave a coffeeSupport the sponsors of Walking is Fitness:Check out Topo Athletic shoes. You can buy online or find a retailer near youUse code WALKING for 20% off your first custom protein blend from True NutritionSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

On the 7th day of the September Challenge, Dave talks about a mindset shift that helped him find time to walk.Download your FREE 30 Day Fitness Chain Trackerdave@walkingisfitness.comSupport the mission of Walking is Fitness and buy Dave a coffeeSupport the sponsors of Walking is Fitness:Check out Topo Athletic shoes. You can buy online or find a retailer near youUse code WALKING for 20% off your first custom protein blend from True NutritionSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Walking has a pretty big impact on lung health. On Day 6 of the September Challenge, Dave talks about five benefits and then shines a spotlight on something pretty cool that Melinda is doing during the Challenge.Download your FREE 30 Day Fitness Chain Trackerdave@walkingisfitness.comSupport the mission of Walking is Fitness and buy Dave a coffeeSupport the sponsors of Walking is Fitness:Check out Topo Athletic shoes. You can buy online or find a retailer near youUse code WALKING for 20% off your first custom protein blend from True NutritionSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

On the fifth day of the Challenge, Dave takes you along on his favorite walk of the day.Download your FREE 30 Day Fitness Chain Trackerdave@walkingisfitness.comSupport the mission of Walking is Fitness and buy Dave a coffeeSupport the sponsors of Walking is Fitness:Check out Topo Athletic shoes. You can buy online or find a retailer near youUse code WALKING for 20% off your first custom protein blend from True NutritionSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

This is the fourth day of the 10-Minute September Walking Challenge. During today's walk, Dave talks about real benefits of walking at 2mph compared to 3mphDownload your FREE 30 Day Fitness Chain Trackerdave@walkingisfitness.comSupport the mission of Walking is Fitness and buy Dave a coffeeSupport the sponsors of Walking is Fitness:Check out Topo Athletic shoes. You can buy online or find a retailer near youUse code WALKING for 20% off your first custom protein blend from True NutritionSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

On Day 3 of the 10-Minute September Walking Challenge, Dave digs a little deeper into why 10k is so embedded as the gold standard walking goal AND why it's also a terrible place to start.Download your FREE 30 Day Fitness Chain Trackerdave@walkingisfitness.comSupport the mission of Walking is Fitness and buy Dave a coffeeSupport the sponsors of Walking is Fitness:Check out Topo Athletic shoes. You can buy online or find a retailer near youUse code WALKING for 20% off your first custom protein blend from True NutritionSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Maren's story will inspire you on the second day of The 10-Minute September Walking Challenge.Download your FREE 30 Day Fitness Chain Trackerdave@walkingisfitness.comSupport the mission of Walking is Fitness and buy Dave a coffeeSupport the sponsors of Walking is Fitness:Check out Topo Athletic shoes. You can buy online or find a retailer near youUse code WALKING for 20% off your first custom protein blend from True NutritionSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

On the first day of this new challenge, Dave offers the most important advice during today's ten-minute walk.Download your FREE 30 Day Fitness Chain Trackerdave@walkingisfitness.comSupport the mission of Walking is Fitness and buy Dave a coffeeSupport the sponsors of Walking is Fitness:Check out Topo Athletic shoes. You can buy online or find a retailer near youUse code WALKING for 20% off your first custom protein blend from True NutritionSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Monday Morning Anxiety — Calm the Dread of the Week Ahead | Vagus Nerve Breathing Meditation  Monday morning anxiety has a weight all of its own — that heavy, anticipatory dread that arrives before your feet have even touched the floor. In this 10-minute guided meditation, Calming Anxiety host Martin helps you put the whole week down and meet Monday with a nervous system that is working with you, not against you. Today's practice uses vagus nerve breathing — a slow nasal inhale, a gentle hold, and a long, soft exhale — to press the brake pedal on your stress response. Three guided rounds, followed by a warm golden-light body scan and a set of gentle affirmations for anxiety relief, work anxiety and the Sunday scaries that spill into Monday. It closes with three practical daily caring tips you can carry into the day. Whether you're listening in bed, on the train, in the car park, or in the ten quiet minutes before you walk in through those doors — this is deep relaxation and breathwork you can use anywhere. Hosted by clinical hypnotherapist and former paramedic Martin Hewlett.  ⏱️ Time Chapters * 00:00 – Cold open: the weight of a Monday morning* 01:06 – Welcome to Calming Anxiety with Martin* 01:23 – Anchored: over 3,000 searchable sessions* 02:00 – Finding your quiet place and settling* 02:47 – Vagus nerve breathing: three guided rounds* 05:01 – Warm golden light body scan* 06:10 – Today's gentle affirmations* 08:30 – Your three daily caring tips* 09:17 – Coming gently back into the room* 09:38 – Closing thoughts and sign-off  

If you're skeptical about a ten-minute walk, Dave issues a challenge within the 10-Minute September Walking Challenge.Download your FREE 30 Day Fitness Chain Trackerdave@walkingisfitness.comSupport the mission of Walking is Fitness and buy Dave a coffeeSupport the sponsors of Walking is Fitness:Check out Topo Athletic shoes. You can buy online or find a retailer near youUse code WALKING for 20% off your first custom protein blend from True NutritionSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Waking Up at 3am — Anxiety Relief to Get You Back to Sleep | Extended Exhale Breathing Waking up at 3am with anxiety is one of the loneliest experiences there is — your eyes open on their own, your heart is faster than it should be for someone lying perfectly still, and your mind has already found the one unfinished thought it saved up especially for now. This 10-minute guided meditation is built for exactly that hour. Martin explains why it happens: there is a small, ordinary rise in cortisol in the early hours meant to get your body ready for morning, and when you're anxious that rise arrives a little louder and wakes you. It isn't a warning. It isn't a sign. It's chemistry arriving early. From there the session uses extended exhale breathing — a gentle breath in, a brief pause, and an out-breath always longer than the in — because breathing out directly, mechanically slows your heart rate. It's the simplest somatic tool there is, and the one that works best lying down in the dark, when you don't want to count hard or hold anything. A warm light at the centre of the chest, gentle affirmations for sleep anxiety and insomnia relief, and three practical caring tips follow. If you drift off partway through, that's the point — let the voice fade. Hosted by clinical hypnotherapist and former paramedic Martin Hewlett.  ⏱️ Time Chapters * 00:00 – Cold open: awake at three in the morning* 00:39 – Why you wake: the early-hours cortisol rise* 01:23 – Welcome to Calming Anxiety with Martin* 01:39 – Anchored: the nightlight and offline sleep sessions* 02:24 – Settling: letting the pillow take the weight* 03:36 – Extended exhale breathing: the science* 04:17 – Guided rounds: longer out than in* 05:37 – A warm light at the centre of your chest* 06:08 – Tonight's gentle affirmations* 08:19 – Drifting off, or coming gently back* 09:01 – Your three daily caring tips* 09:43 – Closing thoughts and sign-off  

What do you say to get yourself out the door when it's a struggle? During today's ten-minute walk, Dave explores what others might be saying and then shares his own "mantra".Download your FREE 30 Day Fitness Chain Trackerdave@walkingisfitness.comSupport the mission of Walking is Fitness and buy Dave a coffeeSupport the sponsors of Walking is Fitness:Check out Topo Athletic shoes. You can buy online or find a retailer near youUse code WALKING for 20% off your first custom protein blend from True NutritionSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Download your FREE 30 Day Fitness Chain TrackerIf you're planning on doing the September Challenge so Dave can give you a podcast shout: dave@walkingisfitness.comSupport the mission of Walking is Fitness and buy Dave a coffeeSupport the sponsors of Walking is Fitness:Check out Topo Athletic shoes. You can buy online or find a retailer near youUse code WALKING for 20% off your first custom protein blend from True NutritionSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

How is it changing my walking habit? During today's ten-minute walk, Dave reviews what he likes about the Apple Watch, a surprise, and the feature that is impacting his walking.Download your FREE 30 Day Fitness Chain TrackerSupport the mission of Walking is Fitness and buy Dave a coffeeSupport the sponsors of Walking is Fitness:Check out Topo Athletic shoes. You can buy online or find a retailer near youUse code WALKING for 20% off your first custom protein blend from True NutritionSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

What are the reasons that make creating a walking habit so difficult? During today's ten-minute walk, Dave talks about five of themDownload your FREE 30 Day Fitness Chain TrackerSupport the mission of Walking is Fitness and buy Dave a coffeeSupport the sponsors of Walking is Fitness:Check out Topo Athletic shoes. You can buy online or find a retailer near youUse code WALKING for 20% off your first custom protein blend from True NutritionSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Anxiety Relief for Irritability & Overwhelm — I Just Need to Feel Calm Again | Alternate Nostril Breathing Guided Meditation Anxiety relief for those days when everything is getting under your skin. This ten minute guided meditation is for the moment you catch yourself thinking "I just need to feel calm again" — when the noise, the questions, the one more thing have worn your patience thin, your shoulders are tight, your jaw is clenched, and your voice is sharper than you meant it to be. Underneath irritation there is almost always something quieter. You're tired. You're overloaded. You've been holding too much together. Today we use alternate nostril breathing — nadi shodhana, the balancing breath — breathing in for four and out for six, giving your mind one gentle thing to do at a time while your nervous system finds its way back down. Slow, rhythmic breathwork for stress relief, overwhelm and an overstimulated nervous system. Hosted by clinical hypnotherapist and former paramedic Martin Hewlett, Calming Anxiety is a daily ten minute guided meditation for anxiety relief, panic attacks, stress and sleep. You don't have to become a different person today. You don't have to be endlessly patient. You simply need a little more space. ⏱️ Time Chapters * 00:00 – I just need to feel calm again * 00:20 – When the smallest things get under your skin * 00:47 – What's underneath the irritation * 01:13 – Welcome — this is your moment * 01:31 – Finding your quiet place * 01:42 – Alternate nostril breathing (nadi shodhana) explained * 02:23 – Guided breathing — in for four, out for six * 04:24 – Softening the shoulders, forehead and hands * 04:56 – Visualisation — laying the weight down * 05:44 – Today's gentle affirmations * 08:04 – You don't have to become a different person * 08:21 – Three daily caring tips * 09:14 – Returning to the room * 10:05 – Anchored, sharing and closing thoughts 

Barbara's story is jaw-dropping. Dave shares how walking has put constipation in the rear view mirror for her AND the research behind how this can happen.Download your FREE 30 Day Fitness Chain TrackerSupport the mission of Walking is Fitness and buy Dave a coffeeSupport the sponsors of Walking is Fitness:Check out Topo Athletic shoes. You can buy online or find a retailer near youUse code WALKING for 20% off your first custom protein blend from True NutritionSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

The String Quartet by Virginia Woolf — A Calming Bedtime Story for Sleep & Insomnia | Books at Bedtime Drift off tonight to a dreamlike bedtime story for sleep and insomnia, read slowly and gently to help you fall asleep naturally. Tonight on Books at Bedtime, Martin reads Virginia Woolf's "The String Quartet" — a short, hypnotic piece from her 1921 collection Monday or Tuesday. It begins in a crowded London drawing room, full of overheard fragments — the weather, the traffic, a rent too high, a glove left on the train. The small anxious chatter of a mind that cannot settle. Then four musicians take their seats, the first violin counts one, two, three, and everything changes. The music carries the listener somewhere else entirely. A pear tree on a mountain. Fountains and falling drops. The waters of the Rhône running swift and deep over silver fish and yellow pebbles. Lovers on the grass, silver horns at dawn, a rose leaf falling from an enormous height like a little parachute. It is one of the loveliest things Woolf ever wrote about how it feels when sound takes over from thought — when the fretting mind finally lets go and simply floats. Which makes it, we think, close to perfect for the last thing you hear tonight. There is no need to follow the story. There is no plot to lose. Let the words move over you like the music moves over the people in that room, and let yourself drift. Virginia Woolf (1882–1941) remains one of the most quietly beautiful voices in English literature, and this piece is in the public domain. Read by clinical hypnotherapist and former paramedic Martin Hewlett, host of Calming Anxiety and Coffee Break for the Soul. Sleep well, my friend.  Buy Me a Coffee: Support hosting costs at https://www.buymeacoffee.com/calminganxiety Newsletter: Subscribe on Substack at https://calminganxietypodcast.substack.com/?r=6zm0sc&utm_campaign=pub-share-checklist 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 CollinsBecome 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.

Dave gets a humbling reminder that his daily walking habit is NOT a competition. He shares that story during today's ten-minute walk.Download your FREE 30 Day Fitness Chain TrackerSupport the mission of Walking is Fitness and buy Dave a coffeeSupport the sponsors of Walking is Fitness:Check out Topo Athletic shoes. You can buy online or find a retailer near youUse code WALKING for 20% off your first custom protein blend from True NutritionSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Gentle brown noise provides soothing relief for tinnitus and promotes a calm, balanced mental state.https://distrokid.com/hyperfollow/brownnoisesleepsounds/brown-noise-sound-3Buy me a Coffee Support me here ☕ Thank you!buymeacoffee.com/BrownNoiseSleepSounds

Title NSDR / Non-Sleep Deep Rest — Reach Deep Rest Without Forcing It | 10-Minute Physiological Sigh Meditation If you feel tired in a way that sleep never seems to touch — wired, switched-on, unable to power down even when you're exhausted — this 10-minute NSDR (Non-Sleep Deep Rest) session is for you. Hosted by clinical hypnotherapist and former paramedic Martin Hewlett, this guided meditation helps you reach deep rest without forcing it, resetting an overstimulated nervous system while you're still awake to feel it happen. Today's practice is built around the physiological sigh — a double breath in through the nose followed by one long, slow breath out. Research from Stanford found it's one of the fastest ways to bring the body down out of high alert, flipping the biological off switch and engaging the vagus nerve. From there we let the breath go completely free and sink into non-sleep deep rest: nothing to solve, nothing to reach, entirely off duty. Whether you're looking for anxiety relief in the middle of a racing day, a way to quiet a "tired but wired" mind, or a daily NSDR habit to protect your calm, give yourself permission to lie down, soften, and let the whole system settle. ⏱️ Time Chapters00:00 – "The Tiredness Sleep Doesn't Touch" (Why You Need Deep Rest, Not More Sleep)00:36 – Today's Focus: I Can Reach Deep Rest Without Forcing It00:41 – Introduction from Martin & Anchored App Overview01:16 – Resetting the Nervous System Before We Rest01:38 – The Physiological Sigh & the Stanford Research Behind It01:56 – Settling In: Lying Down, Letting the Body Fall Heavy02:15 – Guided Physiological Sighs (Three Rounds Together)03:15 – Letting the Breath Go Free: Effortless Rise & Fall04:31 – Planting Today's Truth: The Warm Amber Light04:52 – NSDR Affirmations for Nervous-System Reset (First Pass)06:32 – Staying Off Duty: Nothing to Solve, Nothing to Reach06:41 – Affirmations for Deep Subconscious Integration (Second Pass)08:00 – Reuniting Mind, Body & Soul: You Are Worthy08:27 – 3 Daily Caring Tips for Building an NSDR Habit09:12 – Gently Awakening & Returning to the Room09:47 – Closing Reflection & Notice How You Feel Now09:55 – Outro, Community Support, & Sign-off

Dave usually walks in the morning, but today's ten-minute walk happens mid-afternoon as he talks about the benefits of walking later in the day.Download your FREE 30 Day Fitness Chain TrackerSupport the mission of Walking is Fitness and buy Dave a coffeeSupport the sponsors of Walking is Fitness:Check out Topo Athletic shoes. You can buy online or find a retailer near youUse code WALKING for 20% off your first custom protein blend from True NutritionSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Calming Anxiety: Finding Light When You Feel LowWhen you wake up to a low, grey weight rather than a racing mind or sharp panic, simply getting through the day can feel like too much to ask. In this episode of Calming Anxiety, Martin Hewlett—clinical hypnotherapist and former paramedic—guides you through a gentle, 10-minute session designed to help you set that heavy weight down without forcing a mood change or trying to fix how you feel.Through a grounding breathwork practice focused on lengthening the exhale and filling the space behind the heart, we signal to your nervous system that it is safe to soften. Accompanied by soothing hypnotherapy-inspired affirmations, this session offers a compassionate space to meet yourself with tenderness rather than blame on the days when you feel low.This session and over 3,000 others are available on Anchored, our companion app. Featuring a vast library of soothing meditations, Books at Bedtime, and a soft nightlight feature, Anchored is ready for you whenever you need it, day or night.Time Chapters00:00 – Intro & Welcome: Meeting the Low, Grey Days00:51 – Introducing Anchored: Your Companion App for Sleep & Mindfulness01:20 – Grounding Breathwork: Lengthening the Exhale to Release Tension03:04 – The Lifting Breath: Making Room Behind the Heart04:32 – Affirmations for Low Mood & Self-Tenderness08:15 – 3 Daily Caring Tips for a Happier, Gentler Life09:33 – Awakening, Outro & Be KindAffirmations for Healing & Self-TendernessRepeat these gently to yourself or simply let them settle as you listen:"This heaviness is not the whole of me.""I am allowed to feel low, and I am allowed to feel better.""I am worthy of care, even on the days I cannot feel it.""When I feel low, I meet myself with tenderness, never with blame.""The light returns in its own time, and I allow it.""I am allowed to rest without first having to earn it.""I am still here, and today, that is enough."3 Daily Caring TipsMove the Body Just a Little: You don't need a walk that fixes everything. Simply stand up, reach both arms toward the ceiling, and let them fall. Motion lifts the mood in ways thinking rarely can.Lower the Bar for Today: On a low day, a good day isn't a productive one—it's simply one you move through with kindness toward yourself. Let enough be enough.Reach Toward One Connection: Send a message or make a quick call to one person. Leave the door open just a crack, and remember you were never meant to carry this heavy weight alone.Outro & Call to ActionIf these ten minutes lifted even the smallest corner of your day, please consider sharing Calming Anxiety with someone who might be quietly struggling. Leaving a quick review on Apple Podcasts also helps other souls find their way to our community.Don't forget to download Anchored, the companion app! Get all of our daily episodes, sleep stories, and calming audio tools packed into one simple place in your pocket whenever you need them.Until tomorrow, my friend... in everything, be kind.

Trauma is life changing. During today's ten-minute walk, Dave shares Donna's post-trauma challenge of rediscovering the motivation to walk again consistently. Download your FREE 30 Day Fitness Chain TrackerSupport the mission of Walking is Fitness and buy Dave a coffeeSupport the sponsors of Walking is Fitness:Check out Topo Athletic shoes. You can buy online or find a retailer near youUse code WALKING for 20% off your first custom protein blend from True NutritionSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

With more than 1800 episodes available, you can also use the podcast for this as Dave explains during today's ten-minute walk.Download your FREE 30 Day Fitness Chain TrackerSupport the mission of Walking is Fitness and buy Dave a coffeeSupport the sponsors of Walking is Fitness:Check out Topo Athletic shoes. You can buy online or find a retailer near youUse code WALKING for 20% off your first custom protein blend from True NutritionSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Not everyone shares this love. During today's ten-minute walk, Dave talks about some of his favorites seen while walking.Download your FREE 30 Day Fitness Chain TrackerSupport the mission of Walking is Fitness and buy Dave a coffeeSupport the sponsors of Walking is Fitness:Check out Topo Athletic shoes. You can buy online or find a retailer near youUse code WALKING for 20% off your first custom protein blend from True NutritionSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

A consistent habit of walking can have a HUGE impact on how well we age. But, during today's ten-minute walk, Dave talks about how his feelings about aging are changing.Download your FREE 30 Day Fitness Chain TrackerSupport the mission of Walking is Fitness and buy Dave a coffeeSupport the sponsors of Walking is Fitness:Check out Topo Athletic shoes. You can buy online or find a retailer near youUse code WALKING for 20% off your first custom protein blend from True NutritionSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

A soft pink noise background that soothes infants and toddlers into peaceful sleep.https://distrokid.com/hyperfollow/brownnoisesleepsounds/pink-noise-2Buy me a Coffee Support me here ☕ Thank you!buymeacoffee.com/BrownNoiseSleepSounds

How we define this metric is different for each of us...and it probably even changes every day. During today's ten-minute walk, Dave talks about this VERY dynamic way to measure a walk. Download your FREE 30 Day Fitness Chain TrackerSupport the mission of Walking is Fitness and buy Dave a coffeeSupport the sponsors of Walking is Fitness:Check out Topo Athletic shoes. You can buy online or find a retailer near youUse code WALKING for 20% off your first custom protein blend from True NutritionSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Sometimes remembering to take a walk can be the biggest challenge to building consistency. During today's ten-minute walk, Dave talks about five simple ways to remember.Download your FREE 30 Day Fitness Chain TrackerSupport the mission of Walking is Fitness and buy Dave a coffeeSupport the sponsors of Walking is Fitness:Check out Topo Athletic shoes. You can buy online or find a retailer near youUse code WALKING for 20% off your first custom protein blend from True NutritionSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Help your baby sleep soundly with a soft white noise background that soothes and relaxes.https://distrokid.com/hyperfollow/brownnoisesleepsounds/white-noise-sound-machineBuy me a Coffee Support me here ☕ Thank you!buymeacoffee.com/BrownNoiseSleepSounds

Have you ever thought about how much walking you need to do to burn the calories of what you're eating? During today's ten-minute walk, Dave shares the math for some of the foods that he REALLY enjoys. It might blow your mind too.Download your FREE 30 Day Fitness Chain TrackerSupport the mission of Walking is Fitness and buy Dave a coffeeSupport the sponsors of Walking is Fitness:Check out Topo Athletic shoes. You can buy online or find a retailer near youUse code WALKING for 20% off your first custom protein blend from True NutritionSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Do you avoid walking in the rain? There's actually some science behind why that is. During today's ten-minute walk, Dave shares a bunch of reasons why a rainy walk is not enjoyable.Download your FREE 30 Day Fitness Chain TrackerSupport the mission of Walking is Fitness and buy Dave a coffeeSupport the sponsors of Walking is Fitness:Check out Topo Athletic shoes. You can buy online or find a retailer near youUse code WALKING for 20% off your first custom protein blend from True NutritionSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Can't Sleep Because It's Too Hot — Coherent Breathing for Hot Night Insomnia & Anxiety | Guided Sleep Meditation Anchored - The bespoke app from Calming Anxiety - https://apps.apple.com/us/app/anchored-panic-anxiety/id6785035669Can't sleep because it's too hot? You have turned the pillow over three times, the cool side lasted about forty seconds, and now your mind has decided the restlessness means something is wrong. It doesn't. This ten-minute guided sleep meditation is built for warm, balmy August nights when the body can't settle and anxiety fills the gap. Tonight's breath is coherent breathing — also known as resonant breathing or HRV breathing. Five seconds in, five seconds out, no holding and nothing forced. Martin calls it the still breath, because on a night like this everything else is moving and this is the one thing that isn't. Cool air arrives at the tip of the nose and leaves a little warmer, which means every out breath is quietly letting heat go. From there we settle the body the way it actually cools itself — feet out from under the covers, palms up, jaw unclenched — and move into a soft visualisation of silver-blue moonlight, the light of a night that has already begun to cool. Hosted by clinical hypnotherapist and former paramedic Martin Hewlett. If you drift off before the end, good. That is success, not failure. ⏱️ Time Chapters * 00:00 – The cool side of the pillow: why hot nights feel like anxiety* 00:38 – Sponsored by Anchored* 01:10 – Welcome from Martin* 01:30 – Settling the body: feet out, palms up, jaw unclenched* 02:01 – Tonight's breath: coherent breathing, five in and five out* 05:08 – Visualisation: cool silver-blue moonlight* 05:56 – Today's gentle affirmations* 08:16 – Your three daily caring tips* 09:19 – Coming back gently* 10:26 – Share the show and sign-off 

Moving to a new place can have a HUGE impact on your walking habit. During today's ten-minute walk, Dave shares the story of a friend of his and how a recent move is changing his health.Download your FREE 30 Day Fitness Chain TrackerSupport the mission of Walking is Fitness and buy Dave a coffeeSupport the sponsors of Walking is Fitness:Check out Topo Athletic shoes. You can buy online or find a retailer near youUse code WALKING for 20% off your first custom protein blend from True NutritionSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

The Hound of the Baskervilles, Chapter 14, by Arthur Conan Doyle — A Calming Bedtime Story for Sleep & Insomnia | Books at Bedtime A calming bedtime story to help you fall asleep — Chapter 14 of The Hound of the Baskervilles by Sir Arthur Conan Doyle, read slowly and softly for anyone lying awake in the small hours. This is the chapter the whole book has been walking towards, and Conan Doyle gave it the same name as the novel itself. Holmes, Watson and Lestrade lie waiting among the rocks above Merripit House while a great white fog rolls in off the mire, thickening minute by minute over the one path they need to keep clear. What follows is the most famous night on Dartmoor in English fiction — and then, quietly, the unwinding of it. The long walk out across the Grimpen Mire the next morning, guided by wands planted in the peat. An old black boot lifted from the slime. An abandoned tin mine on an island in the bog, and the last of Stapleton's secrets laid bare in the daylight. There is no need to follow the plot tonight, and no need to reach the end. Let the rhythm of the Victorian prose and the hush of the moor after the fog has lifted do the work while your body settles. If you drift off in the first few minutes, that is exactly what this reading is for. Books at Bedtime is the sleep story series from Calming Anxiety, hosted by clinical hypnotherapist and former paramedic Martin Hewlett — alongside Coffee Break for the Soul and the daily ten-minute guided meditations. If classic audiobooks help you sleep, this series is written for those long, wakeful hours. You can take the whole library with you — download Anchored on iOS. Access over 3,000 searchable, offline-ready audio sessions, sleep stories with Books at Bedtime, and built-in nightlight features for the small hours.

Overcoming Social Anxiety: Your 10-Minute Calm Down SwitchDo you ever find yourself standing outside a room, heart racing, rehearsing every possible mistake before you even walk in? In this session of Calming Anxiety, Martin Hewlett (Clinical Hypnotherapist and former Paramedic) guides you through a powerful 10-minute nervous system reset. Learn how to silence the "filter" of social anxiety and reconnect with your true, confident self using vagus nerve stimulation and clinical visualization. What You'll Learn in This Episode:How to trigger your vagus nerve to stop a panic response instantly.Why the "rehearsing mind" is a false filter, not the truth.A paramedic's perspective on high-pressure social environments.Practical tools to take up space in any room with confidence.Episode Chapters00:00 – Understanding the Social Anxiety Response01:09 – The 4-2-5 Breath: Activating the Vagus Nerve03:00 – Visualization: Finding Your True Self04:50 – The Truth About How Others Perceive You06:00 – Affirmations for Social Confidence08:06 – 3 Daily Caring Tips for Social Situations10:11 – Returning to the Present MomentAffirmations for ConnectionRepeat these internally to retrain your brain for any social setting: "I am calm in the presence of other people.""I do not need to be perfect to be worthy of connection.""Other people's opinions of me are none of my business.""I am allowed to take up space in any room I enter.""My presence is enough."3 Daily Caring Tips for Social AnxietyThe Two-Minute Rule: Arrive two minutes early. Let your nervous system acclimatize to the physical space before the room fills with people.Focus on One: Don't try to "work the room." Find one person, one genuine conversation, and let the crowd look after itself.The "What Went Right" Catalog: Your mind will naturally list your "failures." Counter this by naming three things that went fine—a smile, eye contact, or a sentence that landed.Go Deeper with Calming AnxietyIf you found peace in these ten minutes, there is so much more to explore:The Library: Access over 2,300 sessions designed to help you find your "perfect coffee break" for the soul.The Course: Ready to break the cycle? Join the Anxiety Circuit Breaker Course at calminganxiety.fm for 5 focused clinical hypnotherapy sessions.Support the Show: If this helped you, please Subscribe and Share this episode with someone who might be standing outside their own "door" today.In everything you do today, my friend. Be kind.

Start your day by reconnecting with your inner sense of peace. In this episode of Calming Anxiety, we explore a gentle guided visualization designed to help you tap into a "golden feeling" of well-being, anytime you need it. Whether you are navigating daily stress or simply seeking a moment of groundedness, this practice will help you soften your shoulders, release tension, and shift your perspective toward lightness and possibility. Join Martin, clinical hypnotherapist and former paramedic, as he guides you through a session of self-compassion and mental restoration.Ready to take your practice further? Download the Anchored app for iOS to support your journey toward lasting calm and anxiety management.Episode Chapters00:00 – Welcome and Arrival: Settling into your space01:06 – Guided Visualization: The warm golden light03:53 – Affirmations for self-worth and peace08:21 – Daily Caring Tips for a happier life09:08 – Re-orienting and closing the sessionDaily Affirmations"I am allowed to feel good—not when everything is perfect, but right now.""Good things are already on their way to me.""I bring something to this world that no one else can.""Today, I choose lightness.""I am grateful, and gratitude feels wonderful.""I am well, I am home, and today is full of possibility."3 Daily Caring TipsMirror Appreciation: When you see yourself in the mirror, offer a genuine smile and love the reflection—honor all that you are.Practice Forgiveness: Release the weight of past mistakes; learn from them, forgive yourself, and step forward into the present.Embrace Your Uniqueness: Recognize your worth, celebrate your individuality, and enjoy being exactly who you are.Remember to visit calminganxiety.fm for more resources and our full Anxiety Breaker course. Smile often, and be kind.

The Hound of the Baskervilles, Chapter 13: Fixing the Nets, by Arthur Conan Doyle — A Calming Bedtime Story for Sleep & Insomnia | Books at Bedtime A calming bedtime story to help you fall asleep — Chapter 13 of The Hound of the Baskervilles by Sir Arthur Conan Doyle, read slowly and softly for anyone lying awake with a busy mind. Tonight the net begins to close. Sherlock Holmes returns to Baskerville Hall, and over a late supper he notices something in an old family portrait on the wall — a face beneath a plumed hat and curling love-locks that he has seen somewhere far more recently. From that single quiet observation, the whole tangled case begins to draw together. Holmes and Watson leave for Coombe Tracey, call upon Mrs Laura Lyons, and lay the last of the traps. Lestrade arrives on the evening express. And Sir Henry is asked to do the one thing he has been warned against all along — to walk home alone across the moor. This is a slow, unhurried reading. There is no need to follow the plot, and no need to reach the end. Let the rhythm of the Victorian prose and the hush of Dartmoor at night do the work while your body settles. If you drift off in the first few minutes, that is exactly what this is for. Books at Bedtime is the sleep story series from Calming Anxiety, hosted by clinical hypnotherapist and former paramedic Martin Hewlett — alongside Coffee Break for the Soul and the daily ten-minute guided meditations. If classic audiobooks help you sleep, this series is written for those long, wakeful hours. You can take the whole library with you — download Anchored on iOS. Access over 3,000 searchable, offline-ready audio sessions, sleep stories with Books at Bedtime, and built-in nightlight features for the small hours.

Panic Attack Relief — Mindful Breathing to Calm a Racing Chest | 10-Minute Guided Meditation with the Physiological Sigh Panic attack relief starts with one breath — and this ten-minute guided meditation gives you the fastest one there is. If your breathing has gone high and shallow, if you are trying to take a deep breath and it keeps stopping halfway, this session is built for exactly that moment. Hosted by clinical hypnotherapist and former paramedic Martin Hewlett, today's practice is about mindful breathing and one named technique: the physiological sigh. Two breaths in through the nose, a short sip of air stacked on top, then one long, slow release. It is the quickest way we know of to bring a heart rate down in real time, and it is the breath Martin coached people through on the front line. From there you are guided into stillness beside water at dusk — the setting sun, the ripples and reflections on the lake — while five gentle affirmations settle the nervous system and remind you that a panic attack cannot outlast a long, slow breath out. Whether you are riding out a wave of anxiety right now, managing daily stress, or looking for a breathwork practice you can return to every morning, this is anxiety relief you can carry with you and use anywhere. You are not broken. You are not in danger. Your breathing has simply got ahead of you — and it can be brought back. ⏱️ Time Chapters * 00:00 – Your breathing has got ahead of you* 01:06 – Welcome to Calming Anxiety* 01:25 – Anchored arrives on iOS this Thursday* 01:45 – Instant Calm: your always-on panic attack session* 02:18 – Settling in* 02:32 – The physiological sigh explained* 02:50 – Guided breathing, three rounds* 04:54 – Letting the words land* 05:23 – Today's affirmations* 06:22 – Stillness by the lake at dusk* 06:51 – Affirmations, second pass* 08:08 – Your three daily caring tips* 08:58 – Coming back into the room* 09:37 – Anchored, sharing, and the sign-off 

Sleep Story for Insomnia — The Hound of the Baskervilles, Chapter 12: Death on the Moor | A Sherlock Holmes Bedtime Audiobook | Books at Bedtime A sleep story for insomnia, read slowly and softly for anyone lying awake in the small hours. This is Chapter 12 of The Hound of the Baskervilles by Sir Arthur Conan Doyle — Death on the Moor — narrated for Books at Bedtime by Martin Hewlett, clinical hypnotherapist, former frontline paramedic and host of Calming Anxiety. Tonight the mist settles low over the moor and the light drains slowly out of the western sky. Watson sits alone in a stone hut among the ancient dwellings, waiting in the dark for a stranger to return. A step on the gravel. A voice he knows better than any other in the world. And Sherlock Holmes, thin and weathered and quietly amused, is sitting on a stone outside the door. What follows is a long, low-voiced conversation in the twilight — two friends piecing a puzzle together while the chill comes down and the stars come out over Dartmoor. And then, far off across the shadowy plain, a cry. A prolonged yell of horror that turns the blood to ice. The deep, muttered rumble of something running in the darkness. A stumbling chase over broken ground, gorse and boulders and the moon rising behind them. And a shape lying still against the silver stones. This is one of the most atmospheric chapters in all of Sherlock Holmes — night air, granite, moonlight and mist — and it is read here at a deliberately unhurried pace, with long pauses and a lowered voice, so that the story can carry you down into sleep rather than keep you up. You do not need to follow the plot. You do not need to remember a single name. Let the words blur at the edges. Let the moor go quiet. If you drift off long before Holmes and Watson reach the gates of Baskerville Hall, that is exactly what this recording is for — the story will still be here tomorrow night. Best listened to lying down, in the dark, with the volume low. The Hound of the Baskervilles was first published in 1902 and is in the public domain. Books at Bedtime sits alongside the daily ten-minute guided meditations of Calming Anxiety and the reflections of Coffee Break for the Soul — a free library for anxiety relief, insomnia, overthinking and the long nights. You can also take the whole library with you and download Anchored on iOS. Searchable, offline-ready audio sessions, sleep stories with Books at Bedtime, and a built-in nightlight for the small hours.