Calming the Racing Mind Deactivating Fight or Flight (Nervous System Reset Ep 3)

Hello there and welcome, this is Calming Anxiety and it's episode 3 of the nervous system reset, calming the racing mind, deactivating fight or fight. Last time we talked about functional freeze being stuck on the sofa, today we are dressing the complete opposite, we are here to put out the fire. If you clicked on this episode you are likely feeling that fight or fight response right now, your heart might be pounding, your thoughts are racing at a hundred miles an hour and you feel a sense of urgent panic, you feel like you need to run but you don't know where to go. Get away, take a deep breath, you are not losing your mind, you are simply experiencing a biological false alarm, your sympathetic nervous system, the part of you that is designed to run from tigers has jammed the button to on, it has flooded your body with cortisol and adrenaline because it thinks you are in danger, but here is the truth that we are going to tell your body today, there is no tiger, there is no emergency, you are safe and we are going to switch that switch to off right now, we cannot think our way out of a panic attack, we have to use the body to signal safety to the brain, we are going to use the single most effective tool discovered by neuroscience to lower your heart rate instantly, it is called the physiological sign, it acts as a mechanical break for your stress response, we are going to do this together, I have got you, it is simply two sharp inhales through your nose, followed by a long extended sigh out through your mouth, come on, let's try it now, so inhale through your nose, now inhale again, it is like a little sit more to pop the lungs right open, and now a long audible sigh out through your mouth, let the air fall out, listen to mine, again, inhale deeply, inhale again, top it up and then exhale long and slow, like you are fogging up a mirror, keep going, inhale, sip exhale, let the shoulders drop as the air leaves your body, do one more now on your own, a big in breath then a sip and then let it all go, maybe notice how your heart rate has already started to tick down, that is biology not magic, you are offloading carbon dioxide and telling your brain, I am safe enough to breathe slowly now just return to a natural rhythm, but I want you to keep that out breath slightly longer than the in breath, maybe in for fall and out for six, whatever feels comfy for you is ideal, but always extend the out breath, this is your key to calm and control, now you are going to use your eyes to hack your nervous system, if you are safe to do so, I want you to gently open your eyes, when we are in fight or flight we get tunnel vision, we focus narrowly on the threat, to break the anxiety loop we need to engage panoramic vision, keep your head perfectly still facing forward, but I want you to soften your gaze, without moving your head, try to see the walls to the far left and the far right of you, try to see the ceiling and the floor at the same time, allow your mind to become aware of your immediate surroundings, highlight your gaze, taking the whole room without focusing on any single object, this broad panoramic view sends a direct signal to the amygdala in your brain, it says if I can look around broadly, then there's been no predator, hold that soft wide gaze, breathe into the width of your vision, feel the space around you, you are reclaiming your space, the urgency is fading, the walls are not closing in, the world is opening up, beautiful, now if you wish you can gently close your eyes again, feel how much heavy energy has left your chest, the storm is passing, the waves are settling, we are going to anchor this feeling of safety with three powerful affirmations, I would like you to repeat these in your mind, or whisper them out loud, let the vibration settle within your chest, here's the first one, I am safe, there is no emergency right now, I am safe, there is no emergency right now, my body is calm and my mind is clear, my body is calm and my mind is clear, I release the need to rush, I have time, I release the need to rush, I have time, just sit with that for a moment, I have time, the urgency was a lie, you are exactly where you need to be, your nervous system has shifted from protection mode back into connection mode, you are back in your driver's seat, feel the weight, dissipate, the negative emotions drifting away to leave mind, body and soul relaxed and at peace, as we bring this session to a close, take one final deep breath, refreshing, hold it in and then let it go, wiggle your fingers and toes, notice how different you feel compared to 10 minutes ago, take another deep breath and this time if you wish as you exhale stretch out the muscles in your arms and legs, open your eyes, you do have the power to regulate your own biology, you just proved it, if this session helps you put out the fire, please do subscribe to the show so that you have this tool ready whenever you need it, take this calm with you into the rest of your day, you've got this, if you listen regularly and you appreciate the work I do, as a way of saying thanks, there is a supporters group, it is only five dollars a month, that's like a large coffee and with that you get all of this content advert free, some longer form content and you can suggest whatever affirmation you want and I'll get it uploaded, whatever you do, this rarely is about you, never give up, you're is deserving as any of the other 8 billion souls on this planet, to find happiness and peace within, take care my friend, smile often, positive thoughts, until you're beautiful self, be kind.