The 4-Minute Vagus Nerve Flip: Reset Social Anxiety with NSDR & Physiological SighsStop the social anxiety spiral in under 4 minutes. In this guided reset, you will use the "Vagal Flip" and physiological sighs to offload carbon dioxide, signal safety to your amygdala, and enter a state of active Non-Sleep Deep Rest (NSDR). Whether you're in a crowded room or preparing for a high-stakes meeting, this somatic tracking session provides a "neural buffer" against judgment and social pressure.Inside This Reset:

• The Physiological Sigh: A specific double-inhale technique to down-regulate your brain and offload $CO_2$ instantly.
• The Vagal Flip: Stimulate the vagus nerve through specific eye movements to tell your nervous system there is no predator in the room.
• Somatic Tracking: Learn to observe physical sensations without judgment to break the fight-or-flight loop.
• The Neural Buffer: A visualization technique to make social pressure and perceived judgment "slide off" your shoulders.
• High-Frequency Anchor: Lock in a state of safety with a powerful internal affirmation for lasting regulation.

Session Timeline:

• 00:00 – Immediate Grounding: Finding your blue object.
• 00:17 – Physiological Breathwork: The double-inhale technique.
• 01:03 – Active NSDR: Connecting to the weight of your body.
• 01:18 – The Vagal Flip: Eye-shifting to soften the nervous system.
• 02:15 – Neural Buffering: Protecting yourself from social static.
• 03:01 – High-Frequency Anchor: Returning to internal safety.

Note to Listeners: Your nervous system is not a flaw; it is a protector learning how to rest. Practice this "Vagal Flip" whenever you feel the social static rising.If this helped you find your calm, please follow the show on Apple Podcasts. Following is the best way to ensure you never miss a reset and helps us reach more people looking for safety in their bodies.

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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/

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Connect With Us:Email: Share feedback or requests at calminganxiety@martinhewlett.co.uk

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 Social Media Support: For younger listeners struggling with social media stress, visit https://www.icanhelp.net/

Backing Music: Chris Collins

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Affiliate links to the gear I use the items that give me a more tranquil life.

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Items I use for a more relaxed way of life :)
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Ready for More Calm?Thank you for listening to the Calming Anxiety Podcast, featuring guided meditation, mindfulness, and sleep hypnosis sessions with Martin Hewlett. Our mission is to provide you with proven tools for anxiety relief, stress reduction, and a path toward deep relaxation. Use this episode anytime you need to calm your mind and feel more at ease.