Is your nervous system in a state of high-stress or panic? Stop for just four minutes for this "Pocket Podcast" first-aid session designed to provide instant panic relief and vagus nerve regulation.In this guided 4-minute circuit, we move from the surge of overwhelming energy into a state of intentional calm. Using science-backed somatic grounding and vagus nerve resets, you will learn how to send a physical signal to your brain that the threat is over and you are safe. This session is designed for anyone needing an emergency nervous system reboot during high-anxiety moments.What’s Inside the Circuit:Somatic Vagus Reset: Using eye movements and firm pressure to signal to the brain that you are safe.
3-3-3 Grounding Method: A sensory technique to bring your mind back from the future and into the present moment.
The 4-6 Breath: A specific exhale-focused breathing pattern that acts as an "off-switch" for your fight-or-flight response.
The script
Transcribed from the audio, so the odd word may be off. Tap any line while it plays to keep the words in step with Martin's voice.
This is your emergency car, 4 minutes to stop a panic attack. If you need more help, go to calminganxiety.fm and sign up for the anxiety circuit breaker course. I hear you, you're okay, you're having a high stress physical response but you are safe. I'm going to be your anchor for the next 4 minutes.
Right now, don't try to stop the feeling, just let it be there. It's your energy, it's a surge in your nervous system. We're going to give that energy a place to go. First, look down at your feet.
If you can, press them firmly into the floor. Feel the weight of your heels. You are held by the ground. It isn't moving.
We're going to signal to your brain, but the threat is over. Take your right hand and place it on your left shoulder. Take your left hand and place it on your right shoulder. Give yourself a firm, steady squeeze.
Now keep your head still and look with just your eyes as far to the right as you can. Hold them there. Keep breathing. Now look with just your eyes as far to the left as you can and hold.
There, relax. This is a vagus nerve reset. It tells your body, "I am looking around. I am safe.
I am here." Your mind is trying to jump into the future, but we're bringing it back to the now. Use your voice or just your mind to name these three things with me. Name three things you can see right now.
A chair, a speck of light, your own hands. Name three sounds that you can hear. My voice, the hum of the room, your own breath. And move three parts of your body.
Wiggle your toes. Wiggle your shoulders. Rotate your wrists. You are back in your body.
The surge is starting to peak and fade. You are doing it. We're finishing with a four, six breath. We aren't holding the breath.
We're just making the exhale longer than the inhale. This is the off switch for your vital flight response. So with me, inhale three, two, one. Exhale slowly.
Five, four, three, two, one. Once more with me, inhale three, two, one. Exhale, five, four, three, two, one. The racing heart is just a muscle doing its job.
The tight chest is just tension leaving. You have successfully regulated your nervous system. When this ends, drink a sip of cold water. The shock of the cold will ground you further.
You've got this. I'm proud of you for staying. And as I said at the beginning, if you need more deeper help, I've just launched the anxiety circuit breaker course. It's five guided hypnotherapy sessions to help you combat stress negative thinking and give you back control.
Head over to calminganxiety.fm and click the big blue button. I'll see you there.