Somatic Release for Burnout The 10-Minute Micro-Rest Protocol

If you feel like you're functioning but you're exhausted, like you're carrying a heavy load, today we're moving beyond simple rest and into the Solistic Release for Burnout. This is a 10 minute micro rest protocol designed to expand your nervous system capacity and then help you stay grounded under pressure. Let's begin. Welcome to calming anxiety.

I'm Martin, I'm a clinical hitnotherapist and former paramedic. For those that are ready for a full Burnout Recovery Blueprint, why not visit calmingangzarty.fm. Now find your quiet place today. Somewhere company where you won't be disturbed, you can sit or lie down, the choice is yours.

As a paramedic, I've seen how the body keeps score when we're in a constant go go go state. Today, we're going to use the bottom up approach to signal safety to your brain. Let's start with a soft belly breath. Inhale slowly through your nose, letting your tummy expand completely.

This is the foundation of your nervous system alignment.

Expand your awareness and connect with the ever changing sensations as you breathe.

Be mindful of how your chest rises and expands how your stomach moves in unison or may be simply notice. The change in pressure on your upper back against the chair or bed on which you rest. As you exhale, imagine releasing the habitual tension stored within your shoulders.

We are addressing work-life balance by physically allowing it to just dissipate.

Focus on the out-brop, that beautiful subtle sense of release.

This is now your microrest practice. Once a power nap for your autonomic nervous system. Relax now, deeply and safely. You are shifting from chronic overexertion to a state of calm and socially engaged recovery.

Relax with every out-breath truly. Allow your body to melt into the surface beneath you. Feel the weight of your body grounded and safe on the surface beneath you.

Now notice any body-based sensations without judgement. By simply noticing you are increasing your somatic intelligence and widening your window of tolerance. You are taking back control. Relax deeper and deeper with every out-breath, with every word I say.

And as you finally allow yourself this haven of peace within the turmoil of day to day life. And the in-breath, it may be too, it may be for, but hold for a count of two between the in and the out and then always extend the exhalation by a second or two. So may be breathing in for three, holding for two out for five. Relax deeply and safely within the sanctuary of your consciousness.

Now, let's go deeper into somatic fitness. Imagine visualising your nervous system not as a frayed wire but as a vast, resilient reservoir.

And within this moment, however you imagine it, repeat these wonderful words to foster your own emotional regulation. See them within your thoughts as you hear them and then repeat them either silently or out loud. I am expanding my capacity to hold peace.

I lead from overflow, not overdrive.

I am expanding my capacity to hold peace.

I lead from overflow, not overdrive.

I release the need to over function.

And as you find peace and tranquility in this moment, imagine a gentle shaking through your body, vibrating away the tech eight, vibrating away the cognitive overwhelm of your digital life.

You wish gently rock wherever you are, connect with the mind and body.

You are reclaiming your mental well-being. This is your burnout recovery in real time. And so once more, within the beauty of your mind's eye, imagine and repeat.

I am expanding my capacity to hold peace.

I lead from overflow, not overdrive.

I release the need to over function.

Relax. Feel your body with your mind and love all that you are. And to maintain this nervous system alignment throughout your day. For your three daily caring tips, one, the all walks, find a micro moment of all within nature today to shift your perspective and boost positive emotions.

Two, digital boundaries. Set yourself no phone zones to protect your brain from attention residue and those quarters all spikes. And three, somatic check-ins. Three times today, just stop for 60 seconds and notice your body-based sensations and breathe.

Now time to bring your awareness back to the world around you. Shake out those fingers and toes. Shake it deeper at them and then as you breathe out, stretch the muscles in your arms and legs and then open your eyes. Thank you for joining me as always on my journey of self-worth and improvement.

If you want more, do check out the anxiety break-acorst that I've written and constructed at calminganxiety.fm. It's only $67 and it's five focused hypnotherapy tracks just for you. Take care my friend, you're building your sustainable life one breath at a time. Feel free to share this on your social media and reach out to another soul in need of their own moment.

Let's reconnect tomorrow, smile often, positive thoughts and to your soul, be kind.