10 Minute Nervous System Reset - Break the Functional Freeze

Have you ever felt just overwhelmed a thousand things to do but you can't move?

This is a survival response. It's functional freeze. We all have it. You're not alone.

Today we will unfreeze your nervous system and reclaim your momentum. You are safe. You are capable. Welcome to the calming anxiety podcast.

I'm Martin, clinical hypnotherapist. And for the next ten minutes, we'll step away from the noise, the turmoil of the outside world to focus on your emotional fitness. So find your quiet place today. Somewhere you won't be disturbed for a while, somewhere comfy.

You can sit or lie down whichever you prefer. Just un-cross your legs and arms and open yourself to a calm and clear way of thinking.

Let's begin with a vagus nerve reset. Take that deep, full breath in, then that little tiny sip of air at the very top. And then a long, slow, audible sigh out through the mouth. This is your physiological sigh.

It's the fastest way to signal safety to your brain. Let's do that once more. A deep breath in, and then that sip at the top, and then relax and sigh.

Imagine your shoulders dropping away from your ears. As you breathe now, let's perform a somatic tracking scan. Let's do that.

Notice your shoulders.

We are moving from shutdown to active calm. Feel the weight of your body anchoring you to the present moment. You are not your thoughts. You are the one observing them.

Now scan down through your arms, through your elbows. Feel the weight of your elbows, the weight of your forearms resting wherever they are with every outrest. Imagine them feeling just a little bit heavier, warm and relaxed.

Let your hands be open, not clenched. Allow yourself to find peace within. Take note of any feelings in your belly. The muscles soften, breathe into this space, and then release the tension as you exhale.

Now move your thoughts down through your hips and into your thighs. Feel the weight beneath you, the feeling of fabric against your skin. Imagine the muscle fibers here, loosening, lengthening, releasing any residual tension.

And then onwards, past your knees into your calves and shins, relax here too, unwinding.

And then onwards to the soles of your feet, maybe feeling the pressure of the ground beneath you. Relax deeply and safely. And in this moment of calm, of pure blissful relaxation, imagine a soft golden light in your solar plexus, your internal compass for peace and harmony, with every breath, imagine the light growing, forming a neural buffer to surround you, to protect you from the noise the turmoil of the world outside. When other people's negativity or anger come towards you, they simply bounce off, leaving you inside calm.

And so within the beauty of your imagination, imagine these words, see them within your own thoughts as I say them, repeating them after me either silently or whispering them, but say them with conviction and intent. I am moving from freeze to flow.

My value is not tied to my productivity.

I am worthy of calm and acceptance.

I am the calm within the chaos.

I love all that I am.

And then relax truly, however that feels for you, allow yourself to soften, to dream, drift deeply in a near sleep, deep rest moment. Visualize the negative energy and stress above evaporating before it ever touches your golden shield. You are protected. You are regulated because you are worthy.

Now feel your breathing. Inhale, exhale and drift deeper and deeper further and further within the sanctuary of your consciousness. Knowing that wherever you are, whenever you need, when stress or panic arise, you simply focus on this moment of calm. You focus on the in breath and then as you breathe out, you take back control.

And once more, I am moving from freeze to flow.

I am the calm within the chaos.

To maintain this nervous system regulation today, try these three low friction tips.

One, the five minute win. If a task feels too big, just take five minutes, one small step at a time. Two, the micro rest. 90 seconds between meetings to just breathe.

It's not laziness, it's efficiency. Three, the supportive touch. Place your hand over your heart when you feel the freeze coming. Just to remind yourself, you truly are worthy.

Now wiggle your fingers and toes and bring your awareness back into the room. Take a deep breath in and as you exhale, stretch your arms overhead and then open your eyes. Thank you my friend, the spending ten minutes with me, working on yourself and me working on me. If this session helped you find your breath again, please share it on your social media with anyone who might be struggling today as well.

Thank you. Take care. Smile often. Let's reconnect tomorrow and your soul be kind.