Micro-Shifts for Maximum Calm

Feeling overwhelmed by complicated self-care routines? This episode reveals a revolutionary approach to finding calm – through micro-inputs that create maximum shifts in your nervous system state.

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Episode Transcript

Emily Feist (00:00):
Does practicing being calm feel like it's
becoming a giant to-do list,editation cushions, perfect
routines or long, extensivejournal sessions?
You're not alone in feelinglike you have to keep adding
time to your self-care routines.
But here's the quiet truth yourbody doesn't always need big,
dramatic gestures.
Sometimes, the smallest thingscreate the biggest shifts.

(00:21):
For example, I was driving withmy daughter the other day.
She was in the back seat andshe started humming, humming a
song, and then I started hummingwith her and I realized how it
was uplifting my mood.
I went from stressing over mymental to-do list to enjoying a
simple moment with her.
The switch happened so fast andeffortless.

(00:42):
It was a tiny input with bigshifts.
That's what today's episode isall about.
Welcome back to it Starts atVagus.
The podcast where we stopchasing calm and start creating
it, one small shift at a time.
I'm your host, Emily, and I'myour guide to rewiring stress,
restoring peace and giving yournervous system the attention it

(01:03):
deserves.
Let's dive in.
Your nervous system is alwayslistening, like a backstage
sound engineer adjusting all thedials Louder, softer, calmer or
even more alert.
Think about it when someoneyawns near you, you suddenly
want to start yawning when youhear that rain tapping out the
window.
Your shoulders sink a little, alittle softer when your friend

(01:26):
lowers their voice.
When you're upset, and withouteven thinking about it, you
start speaking softer too.
These are micro-shifts.
They're so subtle your logicalbrain often misses them, but
your body doesn't.
The vagus nerve, the star ofour calm system, body doesn't.

(01:47):
The vagus nerve, the star ofour calm system, loves these
gentle nudges.
It doesn't need grand gestures.
In fact, it responds best whenyou slip calm in with small,
consistent cues.
But here's the not-so-good part.
The things that stress us oftensneak in this way too.
The things that stress us oftensneak in this way too.
A cluttered room, a phonevibrating, the news playing in

(02:08):
the background those microinputs also shift us, and
sometimes in the opposite, morestressed out direction.
So if hidden stressors candysregulate us, the good news is
that calm, hidden cues can helpregulate our nervous system,
which then helps us be in abetter calm or happy mood.

(02:31):
Let's try one together.
Take a breath in through yournose and, as you exhale, hum
gently, just like you're singingsoftly to yourself.
Feel that vibration in yourchest, throat or even maybe up

(02:52):
in your face.
That's your vagus nerve sayingoh hey, thank you.
I needed that little massage.
Let's do it again.
Inhale and exhale with a hum.
Notice the shift.
It's tiny but real.
Your body doesn't need a fullsymphony.

(03:14):
Sometimes it just needs alittle song to hum to.
These little shifts are whatspark the topic of subliminal
messages for me, just like asigh, hum or ocean waves help
you calm without effort.
Subliminal soundtracks layersupportive cues beneath calming
sounds.

(03:34):
Your nervous system hears, itresponds and shifts, even if
your busy brain isn't payingattention.
It's like sneaking in a calm,healthy snack into your body's
lunchbox without you evenrealizing it.
And next week I'll be sharingsomething brand new that I've
created.
It's called Biosync and it'ssubliminal soundtracks designed

(03:57):
to help your nervous system findcalm daily.
Think of it as calm onautopilot.
You don't need to set aside anhour, sit on a specific cushion
or even close your eyes.
You just listen while you go onabout your day and your body
does the rest.
Before we move on, let's do alittle quiz together.

(04:18):
Don't worry, no grades, justself-awareness.
I'll ask a few quick questionsand just notice if your answer
is yes.
Do you breathe faster when yourphone pings or vibrates?
Yes, do you breathe faster whenyour phone pings or vibrates.
Have you felt calmer when yourdog curls up next to you or if a

(04:38):
baby falls asleep on your chest?
Or do you cry during movies?
Not because of the plot yet,but because the music already
had you tearing up?
If you said yes to even one ofthese, congratulations, your
nervous system is already doingsubliminal work.
It's responding to hidden cuesin the environment without you
thinking about it.

(04:58):
That's the power of microinputs and it's the same
principle behind subliminalmessages.
They're gentle, consistentsignals your body hears and
responds to, even if yourconscious mind is busy doing
other things.
So here's a little homework foryou this week notice the little
things, sigh on purpose, hum inthe car, play nature sounds in

(05:22):
the background while you'reworking, and then watch how your
body responds to these microshifts, Because small inputs
really can create big shifts inour mood.
All right, friends, thanks forhanging out with me today.
Remember to soothe your nervoussystem and reclaim who you are.
If this episode helped youtoday, share with a friend or
leave a quick review.

(05:43):
I'll be back next Tuesday foranother episode of it Starts at
Vagus.
Until next time, remember,wellness starts at Vagus.
.