Calming Anxiety
Somatic Shake: 7-Minute Nervous System Reset for Anxiety & Trauma Release
Shake It Off: Use gentle movement to manually lower cortisol levels and mobilize stagnant energy.
Release Trauma: Visualize stress leaving your body as "grey smoke" and drop the heavy weight of emotional obligations.
Stimulate the Vagus Nerve: Use breath and audible humming to hack your nervous system and exit survival mode.
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.
Somatic Shake, 7 minute nervous system reset, For Anxiety and trauma release. Welcome to this session. I'm Martin, your clinical hypnotherapist. If you've clicked on this title, it's likely because your mind is racing, your chest feels tight, or you just feel that buzz of holiday stress under your skin.
Usually, I ask you to find a comfortable place to sit all-I down, not today. If you're currently in a state of high anxiety, or feeling stuck in the fight or flight mode, sitting still is the hardest thing you can do. Your body is filled with adrenaline that needs to go somewhere. So today, we aren't going to sink our way to calm.
We are going to use somatic healing to move the stress out of your physiology. I want you to stand up, and if you can't stand, sit on the edge of a chair with your feet firmly planted. We are going to perform a nervous system reset. So, take a deep breath in through your nose, and then let it out. Don't try to relax yet.
Just be here. We're going to start with the gentle somatic shaking. I want you to just start with your hands. Shake your hands as if you have water on them, and you're trying to flick it off.
Just the wrists and fingers. Keep doing this. This simple movement sends a signal up your arms that you are mobilizing energy. We are manually lowering your quarter-zone levels.
Now, let that shaking move up into your elbows and your shoulders. Let your shoulders bounce up and down, loosen the limbs. I want you to visualize that the stress you are carrying is a dark grey smoke.
As you shake your hands, imagine that grey smoke shooting out of your fingertips and dissolving into the ground. You are physically discharging the energy of panic attack symptoms. Shake it all out now. Let's get the legs involved.
Bounce lightly on your heels. Shake one leg than the other. We are waking up the body to release trauma stored within the body. Imagine you are wearing a heavy wet winter coat.
It weighs 50 pounds. It represents every obligation, every family argument, every financial worry.
On the count of three, I want you to shrug your shoulders hard and imagine dropping that coat to the floor. Ready? One, two, three. Drop it.
Shake your shoulders now. Feel how much lighter you are. Keep shaking. We are going to add sound.
This is excellent for vagus nerve stimulation. As you shake, take a deep breath in and on the exhale, let out a long, audible sigh or hum.
And do it again. You are telling your primal brain that you are safe. You are not in danger. You are here.
In five seconds, we are going to stop completely. We are going to find total stillness. Five, four, three, two, one, stop. Stand perfectly still, male.
Close your eyes. Feel the tingling in your fingers. Feel the buzz of a liveness in your legs. This is your energy and it is resetting.
This is the feeling of regulating the nervous system. Notice that your heart might be beating, but you are not afraid. You are present. In this space of stillness, I want you to repeat these affirmations.
Either out loud or silently in your thoughts. Let them settle into your muscles. I release what is no longer mine to carry.
My body knows how to heal and let go.
I am safe, grounded and light.
Take a deep breath in now, filling your belly, and then exhale slowly, longer than the in breath. Feel the bottoms of your feet connected to the floor. You have shifted your state. You have moved from reaction to response.
As you open your eyes now and come back to the room, remember that you can return to this somatic exercise anytime, anywhere the pressure gets too high. You don't have to hold it all in. Shake it off and come back to yourself. Thank you for trusting me with your practice today.
If this has helped shift your energy, please follow the show so that you have this tool ready in your pocket whenever you need a mental health break. I'm Martin. This is calming anxiety. Have a beautiful day my friend. Smile often.
Positive thoughts whenever you can. And to your beautiful self be kind.