The 10-Minute Nervous System Reset NSDR for Subconscious Calm

Take a deep breath. If you've been searching for a way to stop a panic attack fast or simply need a 10 minute nervous system reset, you're in the right place. Today we're using science-backed NSDR protocols to move you from the high quarters on down to deep, subconscious calm. Hi there, I'm Martin, I'm a clinical hypnotherapist and a former paramedic and all of these shows are from the heart. I've learnt to overcome my own mental health issues with daily mindfulness. I hope these help you too. So find your quiet place to do.

And when you're in a weird way, you can sit or lie down whichever you prefer, head phones as well if you wish. Close your eyes if it's safe to do so. And we'll start now with the latest trending breathing techniques, anxiety. Simply the physiological side. As a former paramedic, I can tell you this is the fastest way to offload that carbon dioxide and trigger your vagus nerve to a calmer, more relaxed way of being. We'll take that double inhale, it's one deep, long breath, then a short sharp one at the top, like this.

And then followed with a long, slow, sighing exhale, this is your biological reset button.

So with me, ready? Breathe in, in, in, in, in, sharp in breath and now out.

Let's do that again. Ready? In breath, in, in, in, sharp extra and now allowed, audible sigh out. Feel your shoulders unwind and drop away from your ears. Doing that as I talk. As you breathe, we enter that non-sleep deep rest. This isn't just relaxation, it's a nervous system regulation. We are shifting from the sympathetic fight or fight into that parasympathetic rest and digest state. The moment has passed, the danger has gone. Let's do that once more, on my count, ready?

In breath, in, in, in, sharp extra set, long out breath, deep, audible sigh. Feel your muscles unwind. Feel the tension, leave your jaw. This vagus nerve stimulation is a proven natural remedy for social anxiety and workplace stress. Again, breathe in, long and mindfully. Take that powerful extra sip at the top and then just melt with the out breath, drifting deeply and safely, honoring yourself with this gift of time to reunite mind, body and soul. You are now entering the Alpha Theta brain wave state. This is your perfect space for subconscious reprogramming and healing chronic stress. You are more than just your thoughts. Relax now.

Allow your breathing to find its own natural rhythm. Focus on the almost hypnotic movement of the rise and fall of every breath and with every exhalation. Imagine yourself drifting ever deeper into this natural trance like state, relaxed and calm.

And in this moment, in the beauty of your mind's eye, let's go deeper into subconscious calm. Imagine a wave of heavy warm moonlight washing over you. This is your inner sanctuary.

And within this moment, repeat these wonderful words internally to rewire your anxious brain. Imagine seeing them bright and bold in your thoughts as I speak them and then repeat them either silently within or whispering on your tongue. After each affirmation, I will simply explain what they are. I am safe in my body. Sematic experiencing. My nervous system is calm and regulated. Holy vagal theory healing. I release the Sunday scary and embrace peace.

Anticipatory anxiety relief. Now visualize your stress as a physical mist evaporating.

Think of all the negative thoughts that hold you back as they rise from your body to dissipate and disappear. You are building emotional resilience with mental clarity. This is your daily mindfulness practice for high functioning anxiety because simply put, you are worthy.

So once more, in the beauty of this moment of time for yourself, imagine and repeat, I am safe in my body. My nervous system is calm and regulated.

I release the Sunday scary and embrace peace.

I release the Sunday scary and embrace peace.

Now with your beautiful mind, connect and explore with the shifting sensations in and around your chest of every breath. You can breathe normally and naturally or focus, taking an in-breath long and mindfully, holding at the top and then extending the out breath. Regain control with every exhale. To carry this mind body connection into your day, here are your three daily caring tips. Again, morning sunlight, view natural light within 30 minutes of waking, to regulate your circadian rhythm. Two, cold exposure, a 30 second cold splash on the face can reset your nervous system instantly, and three, the digital detox. Turn off your notifications for an hour today to reduce the overstimulation and burnout. Put your needs first.

Now time to bring your awareness back into the room around you. Wiggle your fingers and toes. Take a deep breath in and then as you exhale stretch out the arms overhead and now open your eyes. Take you truly for putting your faith and trust in all that I do. For the full anxiety breaker course which is five guided hypnosis sessions that I've developed, head over to calminganxiety.fm. It's only $67, but could set you free. So take care of yourself today my friends. Try the cold water therapy, embrace it, it changed my world. I cold shower, I cold and wild water swim and it makes me far more positive. You've done a great job today. Go and share this with someone else. Let's reconnect tomorrow, smile often, positive thoughts, and to your soul. Be kind.