10-Minute Vagus Nerve Reset (Somatic Anxiety Relief)

Welcome back to calming anxiety. Today I'm going to start a new mini-series that is going to change the way you handle stress. We are moving beyond just relaxing and stepping into physiological regulation. If you've been feeling that tide but wide sensation, or if your mind is racing and you just cannot think your way out of it, I want you to know you're not broken, you are just stuck in a biological state. You might be experiencing what we call sympathetic nervous system over drive as a mouthful. Your body's gas pedal is flawed and no amount of positive thinking can slow the car down until we manually engage the brake. Today we are not going to talk to your mind. We are going to talk directly to your body. We're going to perform a vagus nerve reset. So what is the vagus nerve? Think of it as the super highway between your brain and your body, but here's the secret that most people miss. 80% of the information on this highway travels from the body up to the brain. This means if your body is tense your brain has no choice but to think anxious thoughts. It's a biological loop. The vagus nerve is your body's physical brake pedal. When we stimulate it we send a mechanical signal to your brain stem that says hey we are safe and when the brain stem gets that signal it physically has to lower your heart rate and lower your cortisol levels. We're going to use the technique involving sound vibration to massage this nerve right now. I want you to find a comfortable seat. You can be in your car at your desk or on the sofa. Sit up tall so that your diaphragm can move freely. We are going to use a sound a low deep Voo sound. This works because your vagus nerve passes right by your vocal cords. When we make this specific low-tone vibration we are internally massaging the nerve. We have physically shaking the tension out of your system. Place one hand on your belly and the other on your chest. I want you to feel the vibration in your chest when we do this. We will take a long deep breath in and then on the out breath we will make that long foggy fog horn sound. Foo. Let's try this together now. Inhaled deeply through your nose expanding the belly and then with me exhale. Foo. Go on until you run out of air. Notice the silence at the end of your breath. That is the reset point. Let's do it again. Deep of this time. Inhale now. Inhale a bit more. Exhale. Voo. Feel that ramble in your chest. That is you pressing the brake pedal. Just relax. Feel the quietness. One more time if you can make it a lowest, deepest sound you can make. Inhale big big inhale and exhale. Foo. Just sit. If your eyes are closed, keep them closed. Do you feel that subtle shift?

You'll be a little bit more saliva in your mouth or a desire to yon. That is a biological confirmation. That is your parasympathetic nervous system coming online. You have successfully shifted gears. Take a moment just to honor yourself with where you are, how far you've come, the strength you keep hidden. Feel the almost hypnotic rise and fall of every breath.

Feel the difference between the in and the out breath. Imagine as you inhale your lungs filling up with hope, dreams, positivity and with every out breath. You now allow the legativities and doubts imposed on you by others to just drift away. To leave mind, body and soul united in harmony, ready for a new day, a new way of thinking, feeling and reacting.

Let's do that sound one more time. Ready, inhale deeper, deeper, deeper inhale, hold and then exhale and foo. Allow harmony, peace, genuine kindness for all that you are to flow through the fabric of your soul. The past has been, today you take back control, tomorrow you create your future. You are as worthy as any of the 8 billion songs on this beautiful planet to find happiness and peace within. You are worthy of self-love and respect. Never give up. Relax now. Just feel your breathing once more in this intimate moment of connection. Breathe in, hold, extend the out breath and reclaim your life, your passions, your desire. Relax now my friend. Keeping that calmness, slowly wiggle your fingers and toes. If you wish take a deep breath in holding and then as you exhale stretch out the muscles in your arms and legs and keeping that calmness. Slowly open your eyes. Let's do one final check called orienting to tell you on your reception that the room is safe. Slowly turn your head to the left. Look over your shoulder. See the wall, see the floor. Now slowly turn your head to the right. Let the eyes rest on a specific object, maybe a plant, a cup or even a window. Name the color in your head. This tells your primal brain that there are no threats in your immediate environment. You are safe. You are regulated. You are here. You've just performed a biological reset. You didn't think your way to calm. You felt your way there. We're going to explore more of these somatic tools in this mini series. If you felt that shift today, just do one thing. Share this episode with one person who you know is stressed. Send it to them and say, "Hey, try this blue chance at minute five. It might just change their day too." Thank you for trusting me with your nervous system today. I'll see you in the next episode. I'm martyne. This is calming anxiety. There are oodles over 2,000 shows to explore and enjoy. Subscribe and find your perfect moment of calm. Smile often, my friend. Positive thoughts. And in everything, be kind.