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Hypnosis to Reduce Anxiety While Experiencing a Panic or Anxiety Attack · The Hypnotist

• 0:05
  Welcome to The Hypnotist, the show that gives you inside
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  access to cutting edge hypnosis with real clients facing
• 0:12
  genuine. Issues.
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  Brought to you by The Hypnotherapist, demanded by
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  celebrities, CEOs and even royalty, Adam Cox.
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  These recordings took place live from Adam's clinic in London's
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  world famous Harley Street. So get yourself comfortable and
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  enjoy today's episode of The Hypnotist.
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  Do you? Often have anxiety attacks or
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  panic attacks, or even if they're infrequent, you know how
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  horrible they can feel. Well, this is a hypnosis
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  session, unlike most of my other hypnosis sessions, that is
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  actually designed to be used while you're experiencing an
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  anxiety attack or a panic attack.
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  It's Adam here, and the client I was working with would have them
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  normally a few times per month. So they wanted a recording that
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  they could listen to, keep it on their phone, and then if they
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  were experiencing the early stages of a panic attack, they
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  could start listening immediately, either to reduce
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  the intensity of the anxiety attack or reduce how long the
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  anxiety attack lasted. It's about 15 minutes long, and
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  that matches with how most anxiety tends to last.
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  The body can produce adrenaline for about 20 minutes.
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  So although you can have low levels of anxiety for a long
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  period of time, you can have that hyper vigilance.
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  Generally panic attacks or anxiety attacks, they don't tend
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  to last that long at that kind of level, 8910 out of 10
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  severity. So if you can relate to this, I
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  would encourage you to listen to this now for priming, but then
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  save it somewhere so that if you are having some form of anxiety
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  or some kind of panic, you have it as a resource.
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  It utilizes things like breathing, so breath work, but
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  also mindfulness, focusing on different things and having the
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  suggestion that all anxiety is temporary.
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  There hasn't been one person on the planet that has had a
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  lifelong panic attack. All panic attacks, all anxiety
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  attacks are temporary and they are manageable.
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  And the moment you have the belief that they are temporary
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  and manageable, that also reduces the intensity because
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  most evaluations of a panic attack are false evaluations
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  that catastrophize. So having the evaluation that it
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  is temporary and manageable itself becomes a self fulfilling
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  prophecy to reduce intensity. So keep this one saved if you
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  are prone to anxiety attacks or panic attacks and that way you
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  have it locked and loaded if you ever need it.
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  If you do want something bespoke and customized for you, most of
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  these sessions were created for clients that I actually worked
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  with. So if you like the idea of
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  working with me and you've not really known about it or not
• 3:02
  sure that you could check out the show notes here or visit my
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  website, adamcox.co.uk. And there you're going to find
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  out exactly all the different ways in which you can work with
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  me directly. So that rather than just
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  listening to me on a podcast, you can actually work with me
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  one-on-one. For now though, find a quiet,
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  comfortable place where you won't be distracted or
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  disturbed. Relax and enjoy the session.
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  Take a deep breath in, and as you breathe in, breathe in.
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  Just in a standard, normal way. And as you exhale, just breathe
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  out whatever pace you've been breathing.
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  Not faster, not slower, not shallower, not deeper.
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  And as you breathe in and breathe out, I want you to
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  evaluate how you're breathing. Maybe you're breathing from your
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  chest or deep down there in the diaphragm.
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  Maybe it feels that you're breathing in more than enough,
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  or you have a sense that you're breathing in more than you need.
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  And I want you to imagine as you breathe in and breathe out, you
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  start to detach. Observe.
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  Not trying to force a breath or restrict a breath, just allowing
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  whatever is occurring. And as you breathe in and
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  breathe down, I want you to think of a scale from zero to
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  10. 0 represents the absence of any anxiety, and perhaps one or
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  two is just the low levels of subtle anxiety.
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  You might call that caution or low levels of vigilance, and
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  then start thinking of three. Maybe that's nervousness, just
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  an unsettled feeling, and maybe 4 feels like the form of those
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  butterflies in the stomach. But the evil twin.
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  I want you to get a sense that there's a feeling of your body
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  getting ready for something where it whether it needs to or
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  not. And I want you to scan, scan
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  your body for any clues. Maybe there's a feeling there
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  deep in your chest. Maybe it feels a sensation
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  moving from your chest up into your throat, maybe up into your
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  brain. But the more you think about
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  this in that detached, observing way, the more you start to see a
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  pattern, a pattern that gets it wrong.
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  Most of the time. The purpose of anxiety is to
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  protect from real dangers and real threats.
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  And as you focus on the sensations in your body, you
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  can't help but assess is there any real danger, any real
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  threats, Is it imminent or even probable?
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  And wherever you are on that spectrum, whether it's 3 or 4 or
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  maybe higher, maybe there's already been a sensation of
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  something spreading from your central chest down to your
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  shoulders, a quiet scream of desperation right inside your
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  brain. But I want you to come to the
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  conclusion then, all of this is temporary.
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  And that there is a 99.9% probability that this is yet
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  another false alarm every time you breathe out.
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  Just give permission to breathe out a little longer, and when
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  you breathe in, breathe in that feeling of relaxation.
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  I want you to imagine that sometimes things can happen to
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  stop things getting too far. I want you to imagine the kind
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  of bomb that you would see in a cartoon.
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  You've seen them in those Tom and Jerry type of cartoons.
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  Black circular bomb with a long fuse.
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  But just because a fuse is lit doesn't need to mean it's
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  exploding. Just imagine that even if the
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  sequence has started, you could imagine putting out that fuse so
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  the explosion of anxiety never occurs.
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  Breathing and relaxation, exhaling tension.
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  Each breath takes you down a notch.
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  You can imagine anxiety is waves.
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  Not all waves are big, but all waves are temporary, and I want
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  you to imagine that there are so many things you can focus on
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  right now. You can focus on your breathing,
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  but you could also focus on your surroundings.
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  I want you to think of all the things that you could see and
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  then just pick out five, five things that you can see.
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  Look for colours, look for shades and each time label them.
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  then focus on four things that you can touch and then actually
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  touch them and just aim for different textures.
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  Some things might be rough and some things might be smooth.
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  Some things might be warmer, some things might be colder.
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  That's it. And I'll focus on three things
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  that you can hear. Maybe it's my voice right now,
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  all the music in the background, but if you focus really hard,
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  there might be sounds around you.
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  And as you focus on what you can hear, think of how your body is
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  adapting when you break the pattern by directing focus in a
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  different area. Where focus goes, energy flows.
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  And see if you can find two things that you can smell.
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  Smells harder. You might really have to focus.
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  Maybe it's the subtle smell of a deodorant, a fabric softener
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  used for clothes or sheets. Maybe.
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  Maybe there's a different smell of an echo of food that was
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  prepared before. Every home has a smell.
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  Sometimes you only notice it when you visit someone else's.
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  Two things you can smell and then one thing you can taste,
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  even if that one thing is your own saliva.
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  know that you can go through this process whenever you
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  choose. How often you choose.
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  But sometimes you only notice that whatever that sensation of
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  anxiety was has already become lower.
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  By thinking of five things you can see, 4 things you can touch,
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  three things you can hear, two things you can smell, and one
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  thing you can taste. And each time you have that long
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  outward breath or focus your attention on one of your senses,
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  knowing full well that all anxiety is temporary, all
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  anxiety is manageable. Don't be surprised if whatever
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  the number was on that anxiety scale is already starting to
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  reduce. It's only a matter of time that
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  even A10 can become a nine. A9 can become an 8 an 8.
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  Will. Become a 7 and A7 will become a
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  six and when it's a six it will have to go to A5 and then a four
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  and then a three. Is different when it returns to
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  a three then if it moved from one or two to get to a three,
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  because you know that the energy in this wave of anxiety is
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  dissipating so that very soon it will be a 2 and then a one and
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  perhaps nothing at all. And whenever you listen to this,
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  you're not dependent on the recording because the neural
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  pathways are being formed for you to evaluate where you are,
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  evaluate the probability that it's a false alarm, and to use
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  breathing and focus to change your state, making it more and
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  more manageable. Your immune system requires the
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  occasional bacterial or virus every now and then, because each
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  time it defends against a virus, it's better prepared the next
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  time. You will accept the suggestion
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  that each time you feel anxiety and either dilute it, tame it,
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  or manage it. It becomes easier to manage the
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  very next time. And as you hold that thought,
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  it's time to move from this state, knowing that you can
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  simply listen to this again to reduce the anxiety even more,
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  only if it's required. So take a deep breath in through
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  your nose and out through your nose and wiggle your fingers and
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  wiggle your toes as I count from 1:00 to 10:00 to awaken you.
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  Starting to count 123 waking up 456, More alert. 7-8.
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  Open your eyes. Open your eyes 910 Wide awake,
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  Wide awake. Wide awake.
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  Thank you so much for joining me on today's episode of The
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  Hypnotist. If you've enjoyed this episode
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  or got some value from it, please give it a five star
• 18:24
  rating and review. And maybe you know someone that
• 18:28
  would also benefit from this particular episode, in which
• 18:31
  case share the episode with them so they can also get the benefit
• 18:35
  too. And if you would like to listen
• 18:38
  to this episode where it's just the hypnosis, so no intro, no
• 18:43
  outro, no explanation, just the hypnosis and completely ad free,
• 18:48
  there will be a link in the description where you can
• 18:51
  subscribe at a very low cost and only get access to the hypnosis.
• 18:56
  So if that's of interest, please check that out.
• 18:59
  Thank you again for being a regular listener of The
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  Hypnotist and I'll see you again soon for more.