Somatic Nervous System Reset Turn Off Anxiety Instantly

Hi there. If you found this session, it's likely because your mind feels like it's running a marathon. Your body feels frozen, tight or exhausted. You might be searching for anxiety or relief, but standard meditation just isn't working today. That's okay. You're not broken. You are simply in a state of fight or fight. Today, we aren't just going to relax. We are going to perform a somatic nervous system reset. This is a biological process. We are going to use your body to send a signal up to your brain that says, "You are safe. The emergency is over. We are going to manually turn off the alarm switch." So find your quiet place where you won't be disturbed for a while, somewhere you can sit or lie down comfortably. You don't need to be perfectly still. In fact, if your body wants to sway or shake a little, let it. This is your nervous system trying to release energy. Let's begin with the quickest way to lower cortisol and slow your heart rate. It's called the physiological sigh. It's a double inhale through the nose, followed by a long, sighing exhale through the mouth.

Again, a big in-breath and then a second sip of air, followed by a long, loud sigh out.

Go on, release the tension. One more time, inhale deeply, sip and then sigh it all out.

Good. Just feel that. In fact, let's do it one more time. Big in-breath, then a bit of a sip and then a long, deep sigh out. Allow yourself to truly unwind. Now let your breath find its own natural rhythm. We're going to practice something called pendulation. This is a beautiful, powerful tool for panic attack help and deep safety. I want you to scan your body and find one place that feels tight, heavy or anxious right now. Maybe it's your chest or the stomach. Just notice it. Don't try to fix it. Just say to yourself, I feel tension there. Move your thoughts around your body, finding out those areas where you're holding that pain, that tension and simply say, I feel tension there. Now I want you to scan your body for a place that feels neutral or even good. It could be your left ear though, your big toe, your elbow or just the feeling of your hands resting on your lap. Find that safe anchor. Again, move around your body, maybe finding multiple areas of safety. Now gently shift your attention back to the tension just for a moment. I dip your toe in it and now immediately shift back to your safe anchor back to the neutral spot. Breathe there. Maybe if you wish, back to the area of tension and then immediately back to your safety anchor.

Breathe in this moment. We are teaching you're a mechterler, the brain's fear center that you can move in and out of this sensation without getting stuck. You truly are in control, back to safety, back to the neutral spot. Doing this somatic healing work rewires your baseline for stress. You really are telling your body, I am here, I am grounded.

Try it again or simply find calm within the chaos and allow yourself this moment of time to rest. Now we are going to stimulate the vagus nerve. This is the super highway that connects your brain to the body. The best way to activate it is through vibration. We are going to make a low humming "Voo" sound on the out breath. It sounds strange, but the vibration massages your vocal cords and physically slows down your heart. Take a deep breath in and as you exhale make a low deep "Voo" feel the rumble in your chest.

Do that again, deep breath in and then as you breathe out "Voo" let the sound be low and foggy like a ship's horn. Again "Voo" This is vagus nerve regulation in action. You are taking back control over all that you are. One last time make it the longest one yet. Inhale, exhale.

Inhale, that vibration soothing your solar plexus. Now return to silence. Notice the silence in the room. Notice the silence in your body. You may feel a little heavier, a little softer.

This is your parasympathetic nervous system coming online. This is the rest to digest state.

Now if your mind starts to wonder gently bring it back to the feeling of gravity. Feel the weight of your body pressing down. You are held, you are supported, you don't need to hold yourself up right now. And as we finish place one hand on your heart and one hand on your belly. This simple touch releases oxytocin and repeat this affirmation in your mind.

I am safe in my body. It is safe to let go. I have reset my system. Take one final gentle breath. Wiggle your toes and fingers. Take a deep breath in and then as you exhale maybe stretch out the muscles in your arms and legs. And when you are ready my friend open your eyes. Remember you can return to this somatic reset whenever the world feels too loud. You do have the power to turn the volume down. Thank you for putting you first. I am Martin creator of calming anxiety. There is a catalog of over 2,000 guided sessions to explore and enjoy. Why not subscribe and find your perfect moment of calm within. Please my friends, feel free to share this on your social media. It is just let alone me recording these in my van and your help, a comment, a thumbs up alike would mean the world to me. Take care, smile often and your beautiful self. Be kind.

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