May 13, 2025 • 17 mins
Feeling overwhelmed or burnt out? Struggling to find calm even when you try to rest? Discover 3 simple, science-backed somatic micro-shifts that bring your body back to safety—without the pressure of mindset work.
Ever feel like burnout hits you only when you try to rest? You’re not alone. In this powerful 7-minute episode, I share 3 somatic micro-shifts you can use right now to find instant calm—without pushing yourself harder or trying to 'think positive.'
We’ll talk about the hidden healing response, why stopping feels so hard, and how tiny shifts can unlock big relief. These micro-practices work in minutes, no matter how stressed you are.
Ready to feel grounded again? Listen now. And if you want more, grab my free RESET guide at samanthajrix.com/reset.
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Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:04):
If you are new here, welcome to your somatic life, love, leadership, and legacy.
I'm Sam Rix and I help high achieving women like you.
Break free from self-sabotage by bridging the self-healing mindset and business success because your mind and body are your strategy.
(00:25):
Let's get into it. 5 00:00:32,885.918367347 --> 00:00:45,515.918367347 welcome to today's episode, and today we're gonna be sharing three somatic micro shifts that you can use right now to find instant calm without burnout. 6 00:00:47,915.918367347 --> 00:00:51,665.918367347 You know that feeling when your mind is racing. 7 00:00:52,400.918367347 --> 00:01:04,490.918367347 And your chest feels really tight and it's like you are carrying a thousand invisible weights just really weighing you down. 8 00:01:04,580.918367347 --> 00:01:15,620.918367347 Perhaps it could be something somebody has said to you, something you've seen, something that has caused your body to feel this way. 9 00:01:16,700.918367347 --> 00:01:18,200.918367347 If you are nodding, this is for you. 10 00:01:19,955.918367347 --> 00:01:24,875.918367347 I used to burn out every time I tried to rest. 11 00:01:25,715.918367347 --> 00:01:35,585.918367347 And what does that mean when I say that? Because normally when we hear the word burnout, we associate it with doing, doing, doing more, more, more. 12 00:01:35,585.918367347 --> 00:01:38,165.918367347 We're burned out because we're doing too much. 13 00:01:40,115.91836735 --> 00:01:59,165.91836735 My body has been in overdrive for such a long period of time that the burnout that I was feeling, the symptoms of burnout always happened when I tried to rest, and that used to make me scared of resting. 14 00:02:00,665.91836735 --> 00:02:06,65.91836735 That made me used to think I can't stop because every time I stop, I'm going to get ill. 15 00:02:07,310.91836735 --> 00:02:13,610.91836735 That did happen to me every time I thought I'm gonna take a week off work, that's when I would get the cold. 16 00:02:14,390.91836735 --> 00:02:24,100.91836735 And it wasn't until I became a body worker, a massage therapist, that I learned why my body releases during that period of rest. 17 00:02:24,760.91836735 --> 00:02:32,350.91836735 And I had to learn to stop being scared of that, that that was what my body needed was to release, and I had to learn. 18 00:02:32,695.91836735 --> 00:02:34,285.91836735 About the healing response. 19 00:02:34,475.91836735 --> 00:02:35,945.91836735 before I share with you. 20 00:02:37,80.91836735 --> 00:02:59,575.91836735 great tips I want to talk about the healing response because it's something that I never hear anybody talking about enough, and as a qualified therapist in the complimentary space, it's really important that we explain to clients whenever you are going to be doing this type of work on your body. 21 00:03:00,950.91836735 --> 00:03:10,340.91836735 You may experience a reaction of symptoms, a healing response we call it, and that actually it is normal. 22 00:03:10,340.91836735 --> 00:03:20,720.91836735 It is part of the healing process, and we need to be okay that we're gonna perhaps cry or maybe feel a little bit sick or maybe start. 23 00:03:21,215.91836735 --> 00:03:29,45.91836735 Feeling maybe a runny nose or maybe getting a headache, feeling a little bit dehydrated, feeling like we need to wheel a lot. 24 00:03:29,825.91836735 --> 00:03:48,425.91836735 Your body has to get rid of the stress and the trauma and attention, and if you have spent years in fight or flight mode and your body and your nervous system has held on fighting through and keep keeping on going. 25 00:03:50,465.91836735 --> 00:03:55,565.91836735 You will end up in that burnout phase when you stop. 26 00:03:56,975.91836735 --> 00:04:02,675.91836735 And it's so important to talk about this because that is why people are afraid of stopping. 27 00:04:03,35.91836735 --> 00:04:09,5.91836735 They're afraid of going back to having that second massage because they felt really crap after the first one. 28 00:04:09,770.91836735 --> 00:04:15,65.91836735 But that feeling bad was meant to happen so that your body could get rid of it. 29 00:04:15,65.91836735 --> 00:04:18,860.91836735 Where's it gonna go otherwise? It needs to go somewhere. 30 00:04:18,860.91836735 --> 00:04:21,380.91836735 There has to be a recovery period. 31 00:04:21,740.91836735 --> 00:04:26,330.91836735 So when I walk clients through like my trigger cycle. 32 00:04:27,725.91836735 --> 00:04:45,545.91836735 Our healing response, one of the most important phases is the recovery period, but that might be the period where we have to be the most loving, the most gentle and the most compassionate with our bodies, and we need to let that stuff happen. 33 00:04:46,415.91836735 --> 00:04:50,105.91836735 We're not always going to have the headache and the runny nose and the upset tummy. 34 00:04:50,765.91836735 --> 00:04:52,355.91836735 Those things will. 35 00:04:52,615.91836735 --> 00:04:53,785.91836735 Heal themselves. 36 00:04:53,815.91836735 --> 00:04:56,365.91836735 Our body is brilliant. 37 00:04:56,425.91836735 --> 00:04:58,495.91836735 It is so, so clever. 38 00:04:59,935.91836735 --> 00:05:13,485.91836735 So if we can accept that healing response is a normal part of the recovery process, then we can start to allow ourselves to have this rest and recovery time that we need. 39 00:05:16,30.91836735 --> 00:05:38,680.91836735 Now, it wasn't until I discovered the power of micro shifting micro patterns, which is why when I work with clients, I walk them through the micro patterning method because I learned through my own healing and burnout recovery, it had to be in tiny doses. 40 00:05:38,680.91836735 --> 00:05:50,515.91836735 It had to be within three to five minutes working on myself very slowly because my nervous system was in freeze, absolute shutdown. 41 00:05:50,905.91836735 --> 00:06:05,65.91836735 My body couldn't cope with exercises and routines and things that were gonna be too much, too much too soon, which actually compounded the freeze and kept me stuck longer. 42 00:06:06,310.91836735 --> 00:06:08,920.91836735 So when you hear the advice, just go for a jog. 43 00:06:08,920.91836735 --> 00:06:10,90.91836735 Just go for a run. 44 00:06:10,390.91836735 --> 00:06:11,650.91836735 Just go for a walk. 45 00:06:11,680.91836735 --> 00:06:30,700.91836735 If you are in a freeze state, and you can imagine that possum stuck on the floor, flat out, can't move, completely overwhelmed, and you feel like this weight is on top of you pushing you down, you cannot just get up and go for a run. 46 00:06:31,810.91836735 --> 00:06:34,120.91836735 It's too much too soon. 47 00:06:35,80.91836735 --> 00:06:49,30.91836735 And so the first thing we do is if you can imagine yourself feeling this way, lying on the floor or on your bed sinking into your mattress, the first thing you do is to just try and rock your body from side to side. 48 00:06:49,855.91836735 --> 00:06:52,345.91836735 Tiny little micro shifts just lie there. 49 00:06:52,345.91836735 --> 00:06:57,535.91836735 Rocking from side to side for two to three minutes, and that's it. 50 00:06:57,535.91836735 --> 00:07:06,355.91836735 Stop just to bring movement back to your body and help to start shift that energy that's locked within you. 51 00:07:07,635.91836735 --> 00:07:15,15.91836735 Another reason why micro patterning really helped me was because I always felt really guilty as well. 52 00:07:15,15.91836735 --> 00:07:18,975.91836735 It wasn't just the physical symptoms that I would feel when I rested and stopped. 53 00:07:19,545.91836735 --> 00:07:28,35.91836735 It was feeling guilty or the thoughts spiraling, telling myself that if I stop and rest, I'm just lazy, or I can't do this. 54 00:07:28,35.91836735 --> 00:07:29,325.91836735 I'm not cut out for this. 55 00:07:29,745.91836735 --> 00:07:31,980.91836735 And all of a sudden the negative self-belief. 56 00:07:32,865.91836735 --> 00:07:42,735.14371946 Just started compounding as well, there was no amount of thinking positively or journaling at that point. 57 00:07:42,735.14371946 --> 00:07:46,545.14371946 When I was in this state, I could not think my way out of it. 58 00:07:47,115.14371946 --> 00:07:52,425.14371946 How many of you resonate with this feeling like, I don't journal properly, it's not working for me. 59 00:07:52,425.14371946 --> 00:07:53,745.14371946 I've tried affirmations. 60 00:07:54,105.14371946 --> 00:07:55,755.14371946 If anything, they're just pissing me off. 61 00:07:55,755.14371946 --> 00:07:56,985.14371946 They're making me angry. 62 00:07:57,435.14371946 --> 00:08:01,485.14371946 I'm, I can't just sit there and say I feel good enough when I feel absolutely crap. 63 00:08:02,265.14371946 --> 00:08:10,485.14371946 There's a reason why you have that reaction to toxic positivity. 64 00:08:11,280.14371946 --> 00:08:23,790.14371946 Seen in your content on your newsfeed all the time in your face to be thinking positively, you cannot think your way out of this place. 65 00:08:23,820.14371946 --> 00:08:26,490.14371946 That is a nervous system body problem. 66 00:08:27,600.14371946 --> 00:08:31,290.14371946 We have to get our body on board so. 67 00:08:32,130.14371946 --> 00:08:46,500.14371946 Three really great somatic micro patterning shifts that you can do over the next couple of days, one at a time, and just spend three to five minutes on each one. 68 00:08:48,630.14371946 --> 00:08:50,310.14371946 So anchoring your breath. 69 00:08:51,855.14371946 --> 00:08:54,645.14371946 We cannot underestimate the power of our breath. 70 00:08:54,675.14371946 --> 00:09:03,175.14371946 One of the most free tools that you have to just take one slow, deep breath in right now. 71 00:09:03,235.14371946 --> 00:09:19,975.14371946 Deep breath in hold for 4, 3, 2, 1, and exhale for longer. 72 00:09:21,10.14371946 --> 00:09:24,190.14371946 If you can exhale for six or seven seconds. 73 00:09:24,760.14371946 --> 00:09:27,520.14371946 This signals safety to your body. 74 00:09:29,20.14371946 --> 00:09:34,540.14371946 Place your hands on your chest over your heart, both hands. 75 00:09:35,290.14371946 --> 00:09:38,980.14371946 Press a little weight down onto your chest and try again. 76 00:09:40,180.14371946 --> 00:09:41,350.14371946 Breathing in. 77 00:09:44,515.14371946 --> 00:09:53,875.14371946 Hold for four and exhale when you're ready. 78 00:09:54,715.14371946 --> 00:10:07,590.14371946 Nice, long, slow, exhale, and keep doing that repeatedly for three to five minutes. 79 00:10:08,995.14371946 --> 00:10:16,825.31273354 Signaling to your nervous system that you are safe breathing in relaxation. 80 00:10:21,370.31273354 --> 00:10:40,240.31273354 Hold for four and exhale and release any unnecessary tension and just sink back into your body. 81 00:10:40,607.14137204 --> 00:10:42,167.14137204 And the second. 82 00:10:42,527.14137204 --> 00:10:45,767.14137204 Technique is the grounding scan. 83 00:10:45,767.14137204 --> 00:10:59,957.14137204 It's so simple, Just notice wherever you are, whether you are lying down, whether you are sitting down wherever you are, notice your feet touching the floor or the mattress. 84 00:11:00,872.14137204 --> 00:11:13,257.14137204 Wherever you are, and just allow your feet to sink onto that surface and wiggle your toes. 85 00:11:19,322.14137204 --> 00:11:24,272.14137204 Feel the sensations in your feet as you wiggle your toes. 86 00:11:28,322.14137204 --> 00:11:46,742.14137204 And just notice a subtle shift in your awareness to just feeling more grounded, and then move those sensations up to your legs and perhaps just tensing your calf muscles. 87 00:11:46,742.14137204 --> 00:11:50,612.14137204 Just give a little squeeze and release. 88 00:11:51,889.36320303 --> 00:12:04,639.36320303 And just as you continue grounding yourself, you can work through your body all the way up through every body part, all the way to your head, and repeat that process. 89 00:12:04,879.36320303 --> 00:12:11,239.36320303 And as you squeeze and release all of your muscles and body parts, you will just feel. 90 00:12:12,49.36320303 --> 00:12:19,699.36320303 Yourself grounded and that feeling is your neutral state. 91 00:12:21,214.36320303 --> 00:12:39,394.36320303 And that's why this is such a powerful exercise because so much of the time in our daily lives, we are not actually in our neutral state because we're having to be really busy at work or we're having to look after the kids or whatever it is that we are doing. 92 00:12:39,694.36320303 --> 00:12:46,564.36320303 We forget what neutral feels like After you've done your squeeze and release work and you lie there. 93 00:12:47,259.36320303 --> 00:12:49,539.36320303 That is your neutral state. 94 00:12:50,199.36320303 --> 00:13:05,919.36320303 So when in life something comes up for you, let's say for example, an argument or something triggers you, you immediately can recognize you are now not in your neutral state and that awareness. 95 00:13:06,684.36320303 --> 00:13:13,74.36320303 Will help you learn how to get back to your neutral state when you know you're not in it. 96 00:13:13,584.36320303 --> 00:13:19,764.36320303 And the third somatic micro patterning shift that I'm gonna be sharing is soothing touch. 97 00:13:20,214.36320303 --> 00:13:37,164.36320303 Now as part of my work as a massage therapist, touch is one of the most powerful things that we humans need to have for our nervous system due to the thousands of nerve endings that live. 98 00:13:37,224.36320303 --> 00:13:47,654.36320303 Just underneath our skin, scientifically proven to immediately activate the parasympathetic nervous system and get us into a relaxed state. 99 00:13:48,44.36320303 --> 00:13:49,814.36320303 It helps us with connection. 100 00:13:49,814.36320303 --> 00:14:02,324.36320303 It helps us with feeling safe, and it helps all of our body systems relax, including things like blood flow, lymph flow, circulation, all of it. 101 00:14:02,877.69653636 --> 00:14:09,417.69653636 Our hands also work as almost like a grounding conductor. 102 00:14:10,797.69653636 --> 00:14:16,677.69653636 If you can think about, and I love this analogy of a lightning strike. 103 00:14:17,337.69653636 --> 00:14:24,242.69653636 And the lightning strike is, let's say the trigger or the stress or the tension or the trauma, and it hits your body. 104 00:14:26,262.69653636 --> 00:14:35,592.69653636 we need to have a conductor to fight that off the hands, the contact from somebody else to you. 105 00:14:35,802.69653636 --> 00:14:46,692.69653636 That loving touch that soothed you when you are a baby, is exactly how you can discharge that stress. 106 00:14:50,7.69653636 --> 00:15:02,907.69653636 So take one hand and gently place it on your upper arm, like a hug, and just close your eyes for a moment and just notice how that feels. 107 00:15:07,852.69653636 --> 00:15:25,792.69653636 Hold your hand there and just notice how that feels to give yourself a nice big hug and a squeeze, and nice and slowly run your hands down your arms from your shoulders, all the way down your forearms to the tips of your fingers. 108 00:15:26,182.69653636 --> 00:15:34,222.69653636 And repeat, just stroking, soothing, touch from your shoulders all the way down to the tips of your fingers. 109 00:15:36,322.69653636 --> 00:15:44,422.69653636 If you have supportive people around you that can do this for you, then that's an additional bonus. 110 00:15:44,932.69653636 --> 00:15:50,692.69653636 But it also works just as well to do on yourself just for a few moments. 111 00:15:53,92.69653636 --> 00:15:55,432.69653636 And that's it really. 112 00:15:55,532.69653636 --> 00:16:09,224.36320303 Powerful nervous system resets the fastest way to calm, relax, and feel safe again, is not in your head or your mindset, it's in your body. 113 00:16:09,561.02986969 --> 00:16:11,691.02986969 I hope you really enjoyed this today. 114 00:16:12,261.02986969 --> 00:16:16,161.02986969 Go away and try those techniques and let me know how they work for you. 115 00:16:16,221.02986969 --> 00:16:26,541.02986969 I always love hearing responses from people who say they've listened to an episode, or they've read one of my blogs or watched a video and they've tried it and this is how they felt afterwards. 116 00:16:27,141.02986969 --> 00:16:42,511.0298697 And if you'd like to learn more about this and why it works for you, with one of my first reset routines already in there for you to try today, you can grab that for free on my website @samanthajrix.com 117 00:16:42,531.0298697 --> 00:16:49,941.0298697 slash reset the nervous system pattern interrupt that you didn't know you needed in your life. 118 00:16:51,411.0298697 --> 00:16:52,791.0298697 Take care, speak soon. 119 00:16:55,179.0298697 --> 00:17:00,399.0298697 If today's episode resonated with you, don't let that insight stop here. 120 00:17:00,759.0298697 --> 00:17:05,49.0298697 Transformation happens when we take action. 121 00:17:05,589.0298697 --> 00:17:13,269.0298697 I've put together some of my best tools and resources to help you break free from self sabotage and step into aligned success. 122 00:17:13,749.0298697 --> 00:17:19,149.0298697 You can get instant access just by subscribing@samanthajrick.com 123 00:17:19,449.0298697 --> 00:17:20,619.0298697 slash subscribe. 124 00:17:20,994.0298697 --> 00:17:27,174.0298697 And if you love this episode, make sure to hit follow so you don't miss what's coming next, and I'll see you soon. 125 00:17:27,174.0298697 --> 00:17:27,799.0298697 Take care.
If you are new here, welcome to your somatic life, love, leadership, and legacy.
I'm Sam Rix and I help high achieving women like you.
Break free from self-sabotage by bridging the self-healing mindset and business success because your mind and body are your strategy.
(00:25):
Let's get into it. 5 00:00:32,885.918367347 --> 00:00:45,515.918367347 welcome to today's episode, and today we're gonna be sharing three somatic micro shifts that you can use right now to find instant calm without burnout. 6 00:00:47,915.918367347 --> 00:00:51,665.918367347 You know that feeling when your mind is racing. 7 00:00:52,400.918367347 --> 00:01:04,490.918367347 And your chest feels really tight and it's like you are carrying a thousand invisible weights just really weighing you down. 8 00:01:04,580.918367347 --> 00:01:15,620.918367347 Perhaps it could be something somebody has said to you, something you've seen, something that has caused your body to feel this way. 9 00:01:16,700.918367347 --> 00:01:18,200.918367347 If you are nodding, this is for you. 10 00:01:19,955.918367347 --> 00:01:24,875.918367347 I used to burn out every time I tried to rest. 11 00:01:25,715.918367347 --> 00:01:35,585.918367347 And what does that mean when I say that? Because normally when we hear the word burnout, we associate it with doing, doing, doing more, more, more. 12 00:01:35,585.918367347 --> 00:01:38,165.918367347 We're burned out because we're doing too much. 13 00:01:40,115.91836735 --> 00:01:59,165.91836735 My body has been in overdrive for such a long period of time that the burnout that I was feeling, the symptoms of burnout always happened when I tried to rest, and that used to make me scared of resting. 14 00:02:00,665.91836735 --> 00:02:06,65.91836735 That made me used to think I can't stop because every time I stop, I'm going to get ill. 15 00:02:07,310.91836735 --> 00:02:13,610.91836735 That did happen to me every time I thought I'm gonna take a week off work, that's when I would get the cold. 16 00:02:14,390.91836735 --> 00:02:24,100.91836735 And it wasn't until I became a body worker, a massage therapist, that I learned why my body releases during that period of rest. 17 00:02:24,760.91836735 --> 00:02:32,350.91836735 And I had to learn to stop being scared of that, that that was what my body needed was to release, and I had to learn. 18 00:02:32,695.91836735 --> 00:02:34,285.91836735 About the healing response. 19 00:02:34,475.91836735 --> 00:02:35,945.91836735 before I share with you. 20 00:02:37,80.91836735 --> 00:02:59,575.91836735 great tips I want to talk about the healing response because it's something that I never hear anybody talking about enough, and as a qualified therapist in the complimentary space, it's really important that we explain to clients whenever you are going to be doing this type of work on your body. 21 00:03:00,950.91836735 --> 00:03:10,340.91836735 You may experience a reaction of symptoms, a healing response we call it, and that actually it is normal. 22 00:03:10,340.91836735 --> 00:03:20,720.91836735 It is part of the healing process, and we need to be okay that we're gonna perhaps cry or maybe feel a little bit sick or maybe start. 23 00:03:21,215.91836735 --> 00:03:29,45.91836735 Feeling maybe a runny nose or maybe getting a headache, feeling a little bit dehydrated, feeling like we need to wheel a lot. 24 00:03:29,825.91836735 --> 00:03:48,425.91836735 Your body has to get rid of the stress and the trauma and attention, and if you have spent years in fight or flight mode and your body and your nervous system has held on fighting through and keep keeping on going. 25 00:03:50,465.91836735 --> 00:03:55,565.91836735 You will end up in that burnout phase when you stop. 26 00:03:56,975.91836735 --> 00:04:02,675.91836735 And it's so important to talk about this because that is why people are afraid of stopping. 27 00:04:03,35.91836735 --> 00:04:09,5.91836735 They're afraid of going back to having that second massage because they felt really crap after the first one. 28 00:04:09,770.91836735 --> 00:04:15,65.91836735 But that feeling bad was meant to happen so that your body could get rid of it. 29 00:04:15,65.91836735 --> 00:04:18,860.91836735 Where's it gonna go otherwise? It needs to go somewhere. 30 00:04:18,860.91836735 --> 00:04:21,380.91836735 There has to be a recovery period. 31 00:04:21,740.91836735 --> 00:04:26,330.91836735 So when I walk clients through like my trigger cycle. 32 00:04:27,725.91836735 --> 00:04:45,545.91836735 Our healing response, one of the most important phases is the recovery period, but that might be the period where we have to be the most loving, the most gentle and the most compassionate with our bodies, and we need to let that stuff happen. 33 00:04:46,415.91836735 --> 00:04:50,105.91836735 We're not always going to have the headache and the runny nose and the upset tummy. 34 00:04:50,765.91836735 --> 00:04:52,355.91836735 Those things will. 35 00:04:52,615.91836735 --> 00:04:53,785.91836735 Heal themselves. 36 00:04:53,815.91836735 --> 00:04:56,365.91836735 Our body is brilliant. 37 00:04:56,425.91836735 --> 00:04:58,495.91836735 It is so, so clever. 38 00:04:59,935.91836735 --> 00:05:13,485.91836735 So if we can accept that healing response is a normal part of the recovery process, then we can start to allow ourselves to have this rest and recovery time that we need. 39 00:05:16,30.91836735 --> 00:05:38,680.91836735 Now, it wasn't until I discovered the power of micro shifting micro patterns, which is why when I work with clients, I walk them through the micro patterning method because I learned through my own healing and burnout recovery, it had to be in tiny doses. 40 00:05:38,680.91836735 --> 00:05:50,515.91836735 It had to be within three to five minutes working on myself very slowly because my nervous system was in freeze, absolute shutdown. 41 00:05:50,905.91836735 --> 00:06:05,65.91836735 My body couldn't cope with exercises and routines and things that were gonna be too much, too much too soon, which actually compounded the freeze and kept me stuck longer. 42 00:06:06,310.91836735 --> 00:06:08,920.91836735 So when you hear the advice, just go for a jog. 43 00:06:08,920.91836735 --> 00:06:10,90.91836735 Just go for a run. 44 00:06:10,390.91836735 --> 00:06:11,650.91836735 Just go for a walk. 45 00:06:11,680.91836735 --> 00:06:30,700.91836735 If you are in a freeze state, and you can imagine that possum stuck on the floor, flat out, can't move, completely overwhelmed, and you feel like this weight is on top of you pushing you down, you cannot just get up and go for a run. 46 00:06:31,810.91836735 --> 00:06:34,120.91836735 It's too much too soon. 47 00:06:35,80.91836735 --> 00:06:49,30.91836735 And so the first thing we do is if you can imagine yourself feeling this way, lying on the floor or on your bed sinking into your mattress, the first thing you do is to just try and rock your body from side to side. 48 00:06:49,855.91836735 --> 00:06:52,345.91836735 Tiny little micro shifts just lie there. 49 00:06:52,345.91836735 --> 00:06:57,535.91836735 Rocking from side to side for two to three minutes, and that's it. 50 00:06:57,535.91836735 --> 00:07:06,355.91836735 Stop just to bring movement back to your body and help to start shift that energy that's locked within you. 51 00:07:07,635.91836735 --> 00:07:15,15.91836735 Another reason why micro patterning really helped me was because I always felt really guilty as well. 52 00:07:15,15.91836735 --> 00:07:18,975.91836735 It wasn't just the physical symptoms that I would feel when I rested and stopped. 53 00:07:19,545.91836735 --> 00:07:28,35.91836735 It was feeling guilty or the thoughts spiraling, telling myself that if I stop and rest, I'm just lazy, or I can't do this. 54 00:07:28,35.91836735 --> 00:07:29,325.91836735 I'm not cut out for this. 55 00:07:29,745.91836735 --> 00:07:31,980.91836735 And all of a sudden the negative self-belief. 56 00:07:32,865.91836735 --> 00:07:42,735.14371946 Just started compounding as well, there was no amount of thinking positively or journaling at that point. 57 00:07:42,735.14371946 --> 00:07:46,545.14371946 When I was in this state, I could not think my way out of it. 58 00:07:47,115.14371946 --> 00:07:52,425.14371946 How many of you resonate with this feeling like, I don't journal properly, it's not working for me. 59 00:07:52,425.14371946 --> 00:07:53,745.14371946 I've tried affirmations. 60 00:07:54,105.14371946 --> 00:07:55,755.14371946 If anything, they're just pissing me off. 61 00:07:55,755.14371946 --> 00:07:56,985.14371946 They're making me angry. 62 00:07:57,435.14371946 --> 00:08:01,485.14371946 I'm, I can't just sit there and say I feel good enough when I feel absolutely crap. 63 00:08:02,265.14371946 --> 00:08:10,485.14371946 There's a reason why you have that reaction to toxic positivity. 64 00:08:11,280.14371946 --> 00:08:23,790.14371946 Seen in your content on your newsfeed all the time in your face to be thinking positively, you cannot think your way out of this place. 65 00:08:23,820.14371946 --> 00:08:26,490.14371946 That is a nervous system body problem. 66 00:08:27,600.14371946 --> 00:08:31,290.14371946 We have to get our body on board so. 67 00:08:32,130.14371946 --> 00:08:46,500.14371946 Three really great somatic micro patterning shifts that you can do over the next couple of days, one at a time, and just spend three to five minutes on each one. 68 00:08:48,630.14371946 --> 00:08:50,310.14371946 So anchoring your breath. 69 00:08:51,855.14371946 --> 00:08:54,645.14371946 We cannot underestimate the power of our breath. 70 00:08:54,675.14371946 --> 00:09:03,175.14371946 One of the most free tools that you have to just take one slow, deep breath in right now. 71 00:09:03,235.14371946 --> 00:09:19,975.14371946 Deep breath in hold for 4, 3, 2, 1, and exhale for longer. 72 00:09:21,10.14371946 --> 00:09:24,190.14371946 If you can exhale for six or seven seconds. 73 00:09:24,760.14371946 --> 00:09:27,520.14371946 This signals safety to your body. 74 00:09:29,20.14371946 --> 00:09:34,540.14371946 Place your hands on your chest over your heart, both hands. 75 00:09:35,290.14371946 --> 00:09:38,980.14371946 Press a little weight down onto your chest and try again. 76 00:09:40,180.14371946 --> 00:09:41,350.14371946 Breathing in. 77 00:09:44,515.14371946 --> 00:09:53,875.14371946 Hold for four and exhale when you're ready. 78 00:09:54,715.14371946 --> 00:10:07,590.14371946 Nice, long, slow, exhale, and keep doing that repeatedly for three to five minutes. 79 00:10:08,995.14371946 --> 00:10:16,825.31273354 Signaling to your nervous system that you are safe breathing in relaxation. 80 00:10:21,370.31273354 --> 00:10:40,240.31273354 Hold for four and exhale and release any unnecessary tension and just sink back into your body. 81 00:10:40,607.14137204 --> 00:10:42,167.14137204 And the second. 82 00:10:42,527.14137204 --> 00:10:45,767.14137204 Technique is the grounding scan. 83 00:10:45,767.14137204 --> 00:10:59,957.14137204 It's so simple, Just notice wherever you are, whether you are lying down, whether you are sitting down wherever you are, notice your feet touching the floor or the mattress. 84 00:11:00,872.14137204 --> 00:11:13,257.14137204 Wherever you are, and just allow your feet to sink onto that surface and wiggle your toes. 85 00:11:19,322.14137204 --> 00:11:24,272.14137204 Feel the sensations in your feet as you wiggle your toes. 86 00:11:28,322.14137204 --> 00:11:46,742.14137204 And just notice a subtle shift in your awareness to just feeling more grounded, and then move those sensations up to your legs and perhaps just tensing your calf muscles. 87 00:11:46,742.14137204 --> 00:11:50,612.14137204 Just give a little squeeze and release. 88 00:11:51,889.36320303 --> 00:12:04,639.36320303 And just as you continue grounding yourself, you can work through your body all the way up through every body part, all the way to your head, and repeat that process. 89 00:12:04,879.36320303 --> 00:12:11,239.36320303 And as you squeeze and release all of your muscles and body parts, you will just feel. 90 00:12:12,49.36320303 --> 00:12:19,699.36320303 Yourself grounded and that feeling is your neutral state. 91 00:12:21,214.36320303 --> 00:12:39,394.36320303 And that's why this is such a powerful exercise because so much of the time in our daily lives, we are not actually in our neutral state because we're having to be really busy at work or we're having to look after the kids or whatever it is that we are doing. 92 00:12:39,694.36320303 --> 00:12:46,564.36320303 We forget what neutral feels like After you've done your squeeze and release work and you lie there. 93 00:12:47,259.36320303 --> 00:12:49,539.36320303 That is your neutral state. 94 00:12:50,199.36320303 --> 00:13:05,919.36320303 So when in life something comes up for you, let's say for example, an argument or something triggers you, you immediately can recognize you are now not in your neutral state and that awareness. 95 00:13:06,684.36320303 --> 00:13:13,74.36320303 Will help you learn how to get back to your neutral state when you know you're not in it. 96 00:13:13,584.36320303 --> 00:13:19,764.36320303 And the third somatic micro patterning shift that I'm gonna be sharing is soothing touch. 97 00:13:20,214.36320303 --> 00:13:37,164.36320303 Now as part of my work as a massage therapist, touch is one of the most powerful things that we humans need to have for our nervous system due to the thousands of nerve endings that live. 98 00:13:37,224.36320303 --> 00:13:47,654.36320303 Just underneath our skin, scientifically proven to immediately activate the parasympathetic nervous system and get us into a relaxed state. 99 00:13:48,44.36320303 --> 00:13:49,814.36320303 It helps us with connection. 100 00:13:49,814.36320303 --> 00:14:02,324.36320303 It helps us with feeling safe, and it helps all of our body systems relax, including things like blood flow, lymph flow, circulation, all of it. 101 00:14:02,877.69653636 --> 00:14:09,417.69653636 Our hands also work as almost like a grounding conductor. 102 00:14:10,797.69653636 --> 00:14:16,677.69653636 If you can think about, and I love this analogy of a lightning strike. 103 00:14:17,337.69653636 --> 00:14:24,242.69653636 And the lightning strike is, let's say the trigger or the stress or the tension or the trauma, and it hits your body. 104 00:14:26,262.69653636 --> 00:14:35,592.69653636 we need to have a conductor to fight that off the hands, the contact from somebody else to you. 105 00:14:35,802.69653636 --> 00:14:46,692.69653636 That loving touch that soothed you when you are a baby, is exactly how you can discharge that stress. 106 00:14:50,7.69653636 --> 00:15:02,907.69653636 So take one hand and gently place it on your upper arm, like a hug, and just close your eyes for a moment and just notice how that feels. 107 00:15:07,852.69653636 --> 00:15:25,792.69653636 Hold your hand there and just notice how that feels to give yourself a nice big hug and a squeeze, and nice and slowly run your hands down your arms from your shoulders, all the way down your forearms to the tips of your fingers. 108 00:15:26,182.69653636 --> 00:15:34,222.69653636 And repeat, just stroking, soothing, touch from your shoulders all the way down to the tips of your fingers. 109 00:15:36,322.69653636 --> 00:15:44,422.69653636 If you have supportive people around you that can do this for you, then that's an additional bonus. 110 00:15:44,932.69653636 --> 00:15:50,692.69653636 But it also works just as well to do on yourself just for a few moments. 111 00:15:53,92.69653636 --> 00:15:55,432.69653636 And that's it really. 112 00:15:55,532.69653636 --> 00:16:09,224.36320303 Powerful nervous system resets the fastest way to calm, relax, and feel safe again, is not in your head or your mindset, it's in your body. 113 00:16:09,561.02986969 --> 00:16:11,691.02986969 I hope you really enjoyed this today. 114 00:16:12,261.02986969 --> 00:16:16,161.02986969 Go away and try those techniques and let me know how they work for you. 115 00:16:16,221.02986969 --> 00:16:26,541.02986969 I always love hearing responses from people who say they've listened to an episode, or they've read one of my blogs or watched a video and they've tried it and this is how they felt afterwards. 116 00:16:27,141.02986969 --> 00:16:42,511.0298697 And if you'd like to learn more about this and why it works for you, with one of my first reset routines already in there for you to try today, you can grab that for free on my website @samanthajrix.com 117 00:16:42,531.0298697 --> 00:16:49,941.0298697 slash reset the nervous system pattern interrupt that you didn't know you needed in your life. 118 00:16:51,411.0298697 --> 00:16:52,791.0298697 Take care, speak soon. 119 00:16:55,179.0298697 --> 00:17:00,399.0298697 If today's episode resonated with you, don't let that insight stop here. 120 00:17:00,759.0298697 --> 00:17:05,49.0298697 Transformation happens when we take action. 121 00:17:05,589.0298697 --> 00:17:13,269.0298697 I've put together some of my best tools and resources to help you break free from self sabotage and step into aligned success. 122 00:17:13,749.0298697 --> 00:17:19,149.0298697 You can get instant access just by subscribing@samanthajrick.com 123 00:17:19,449.0298697 --> 00:17:20,619.0298697 slash subscribe. 124 00:17:20,994.0298697 --> 00:17:27,174.0298697 And if you love this episode, make sure to hit follow so you don't miss what's coming next, and I'll see you soon. 125 00:17:27,174.0298697 --> 00:17:27,799.0298697 Take care.
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