Are you exhausted but find your mind racing the moment your head hits the pillow? The harder you try to force sleep, the wider awake you feel. Tonight, we stop "trying."In this episode of Calming Anxiety, Martin—Clinical Hypnotherapist and former Paramedic—explains exactly how high cortisol and adrenaline keep your internal engine running.
This session is designed to give your body physical permission to let go through Vagus Nerve regulation and NSDR (Non-Sleep Deep Rest).
By lengthening the out-breath, we signal to your brain that all threats are over, priming your entire system for deep, restorative sleep.
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.
Before you try to fall asleep, just stop. You are here because your mind is racing and the harder you try to rest, the wider awake you feel. Tonight we are not going to try to sleep. We are going to give your body permission to let go.
The affirmation for this rest will be, my mind is quiet and my body is safe. Welcome to calming anxiety. I'm Martin, your guide, as a clinical hypnotherapist and former paramedic. I understand exactly how the high cortisol and adrenaline keep the engine running when you need it to stop.
If you are exhausted but wired, you are in the right place. So find your comfortable position in bed now. And if you wish, obviously close your eyes. We are going to use a specific rhythm to trigger the vagus nerve and signal your nervous system that the day is over.
We will breathe in for the count that suits you best, maybe three, maybe four. You will hold in for two, appreciating the silence, the rest. And then extend the out breath by a count of two longer than the in breath. You could breathe in for three, hold for two, and out for five.
And then in a minute or so, in for five, hold for two, out for seven.
This lengthening of the out breath signals to the brain that all threats are over. Your body is now primed for rest and sleep. So let's do the first bit. Ready to breathe in?
In two, three, hold two, exhale, two, three, four, five, six.
Feel your ribcage sink into the mattress. Pull the bed beneath you. The calm comfort supported by the ground below. But every sigh, imagine that you are unplugging a noise machine.
Scan from your toes to your jaw and clench your teeth. You are no longer performing for the world. You are returning to yourself. Let's extend the breath.
Ready to breathe in? In two, three, four, hold two, out, two, three, four, five, six.
Keep your body in your sleep. You are going to feel your breath in your body. You are going to feel your breath in your breath. You are going to feel your breath in your breath.
You are going to feel your breath in your breath. your chest. Let's extend that breath again. Ready? In. Two. Three. Four. Five. Hold. Two. Exhale. Two. Three. Four. Five. Six. Seven. Allow your breath to find its own natural rhythm once more.
And maybe, if you haven't fallen asleep by the end, just practice this system.
Seeing how slow you can extend the breathing. Feeling your body, letting go of tension.
As you drift within this non-sleep, deep rest moment, these rel eyes are heavy, velvet curtain slowly closing on the events of the day. Whatever is left and done can wait until the sun rises. And within this moment, in the beauty of your imagination, silently repeat.
My mind is quiet and my body is safe.
Visualize your thoughts as clouds drifting across a night sky. You are not the clouds, you are the vast, still sky behind them. You are building mental fitness by choosing to be the best, the best, the best, the best, the best. And in the beauty of your mind's eye, you are the vast, still sky behind them.
You are building mental fitness by choosing rest over rumination. See your bed as your protective sanctuary where the digital noise of the world cannot reach you.
And then again, in the beauty of your mind's eye, repeat these words, seeing them float, taking note of the color as eyes.
My mind is quiet and my body is safe.
My mind is quiet and my body is safe. My mind is quiet and my body is safe.
Truly allow yourself.
Truly allow yourself to simply let go. Embrace the comfort of the bed below. Relax my friend. Unwind every out breath letting you sink further and further down.
Deeper and deeper sleep tired.
Within this moment of restful calm. These reliance and embrace these wonderful tips for better sleep. If the thought keeps looping, write it on a note pad by your bed to park it for tomorrow. Stop eating three hours before bed.
Stop work two hours before and stop viewing screens one hour before.
Now that you've knowledge one thing that your body did for you today, even if it was just keeping you upright, love who you are.
Thank you for trusting me with your rest. This helped you drift off tomorrow when you wait to subscribe. Maybe share it with a fellow night out. And in the days ahead a review on Apple or Spotify would help others find this.
I often think positively and to your beautiful song be kind.