Podcast Episode Details
Back to Podcast Episodes
10-Minute Somatic Relief & Vagus Nerve Reset:
10-Minute Somatic Relief & Vagus Nerve Reset: Calming Anxiety, Healing Trauma & Regulating the Nervous System
Need quick relief from stress, chronic anxiety, or an overactive mind? This powerful 10-minute guided meditation is designed to instantly calm your body and mind by directly targeting your Vagus Nerve and facilitating Somatic Release.Join clinical hypnotherapist Martin of Calming Anxiety for a quick yet profound session to transition your nervous system from fight-or-flight (sympathetic) to rest-and-digest (parasympathetic) mode.What you will experience:
- Vagus Nerve Stimulation (VNS): Learn the most effective at-home techniques, including slow, diaphragmatic breathing (4-6 count) and the orienting sequence (side-eye movement) to signal safety and lower your heart rate.
- Somatic Awareness: Gently check in with your body to release stored tension and trapped emotions in the neck, shoulders, and chest.
- Vocal Toning: Use the power of deep humming and 'Om' chanting to create soothing vibrations that directly stimulate the vagus nerve and promote a calm, regulated state.
⏱️ Chapter Time Stamps
00:00 - 01:15Welcome & Anchoring (Finding a comfortable position and setting intention)
01:15 - 02:30Paced Breathing (Diaphragmatic Breathing: Inhale 4, Exhale 6 for Vagus Nerve Activation)
02:30 - 04:00Somatic Scan & Gentle Movement (Neck and Shoulder Tension Release)
04:00 - 05:15The Orienting Sequence (Vagus Nerve Side-Eye Movement/Gaze Shift for Safety Cues)
05:15 - 08:00Vocal Toning (Humming and Om/Awe Chanting for Deep Vagal Stimulation)
08:00 - 09:15Integration (Noticing stillness, imagining a calm ocean, gentle return to the body)
09:15 - 10:14Closing & Final Thoughts
💖 "You have offered your body this incredible gift of peace. If this session brought you a sense of calm, please take just a moment to share it with one person you know who might also be struggling with anxiety or stress today. We heal better when we heal together. Remember to subscribe and turn on notifications to make mindfulness a non-negotiable part of your daily routine. Until next time, be kind to yourself and those around you.
Support the Show:Ad-Free Listening: Enjoy Calming Anxiety without ads at https://www.spreaker.com/podcast/calming-anxiety--4110266/support
Buy Me a Coffee: Support hosting costs at https://www.buymeacoffee.com/calminganxiety
Rate & Review: Leave a 5-star review on Spotify or Apple Podcasts to help us reach more listeners!
Resources & Courses:Book Hypnotherapy: Schedule a one-on-one session with Martin at https://calendar.app.google/rXHMt8sRYft5iWma8 Pain & Anxiety Course:
Manage negative thoughts and pain with The Physio Crew’s course at https://offers.thephysiocrew.co.uk/home-pain
Breathing Challenge: Try our relaxing breathing challenge at https://www.martinhewlett.co.uk/breathing-challenge/
Gift a Subscription: Share Calming Anxiety with
Published on 3 weeks, 6 days ago