November 27, 2025 • 10 mins
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:
⏱️ 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 loved ones at https://www.martinhewlett.co.uk/shop/calming-anxiety-gift-subscription/
Get the App:iOS: Download Calming Anxiety at https://apps.apple.com/gb/app/calming-anxiety/id1576159331 Android:
Get it on Google Play at https://play.google.com/store/apps/details?id=digital.waterfront.calming.anxiety&hl=en-GB
Connect With Us:Email: Share feedback or requests at calminganxiety@martinhewlett.co.uk
YouTube: Watch all episodes at .css-j9qmi7{display:-webkit-box;display:-webkit-flex;display:-ms-flexbox;display:flex;-webkit-flex-direction:row;-ms-flex-direction:row;flex-direction:row;font-weight:700;margin-bottom:1rem;margin-top:2.8rem;width:100%;-webkit-box-pack:start;-ms-flex-pack:start;-webkit-justify-content:start;justify-content:start;padding-left:5rem;}@media only screen and (max-width: 599px){.css-j9qmi7{padding-left:0;-webkit-box-pack:center;-ms-flex-pack:center;-webkit-justify-content:center;justify-content:center;}}.css-j9qmi7 svg{fill:#27292D;}.css-j9qmi7 .eagfbvw0{-webkit-align-items:center;-webkit-box-align:center;-ms-flex-align:center;align-items:center;color:#27292D;}
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 loved ones at https://www.martinhewlett.co.uk/shop/calming-anxiety-gift-subscription/
Get the App:iOS: Download Calming Anxiety at https://apps.apple.com/gb/app/calming-anxiety/id1576159331 Android:
Get it on Google Play at https://play.google.com/store/apps/details?id=digital.waterfront.calming.anxiety&hl=en-GB
Connect With Us:Email: Share feedback or requests at calminganxiety@martinhewlett.co.uk
YouTube: Watch all episodes at .css-j9qmi7{display:-webkit-box;display:-webkit-flex;display:-ms-flexbox;display:flex;-webkit-flex-direction:row;-ms-flex-direction:row;flex-direction:row;font-weight:700;margin-bottom:1rem;margin-top:2.8rem;width:100%;-webkit-box-pack:start;-ms-flex-pack:start;-webkit-justify-content:start;justify-content:start;padding-left:5rem;}@media only screen and (max-width: 599px){.css-j9qmi7{padding-left:0;-webkit-box-pack:center;-ms-flex-pack:center;-webkit-justify-content:center;justify-content:center;}}.css-j9qmi7 svg{fill:#27292D;}.css-j9qmi7 .eagfbvw0{-webkit-align-items:center;-webkit-box-align:center;-ms-flex-align:center;align-items:center;color:#27292D;}
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:00):
Welcome in, this is Calming Anxiety.
(00:05):
Today, a 10 minute somatic relief and vagus nerve reset.
Find your quiet place now, somewhere comfy to sit or lie down.
Whether you are seated on a chair, cross-legged or lying down, it's your preference.
(00:28):
Allow your body to settle and feel the support beneath you.
Gently close your eyes, all soft in your gaze downwards.
Take a moment to notice the feeling of your body against the surface.
(00:49):
Feel the weight of your bones sitting down or lying.
Your thighs or shoulders simply sinking down.
Just for these 10 minutes, give yourself permission to simply be, to release the need to do, to fix or change heading.
(01:15):
We will begin with the anchor, the breath.
Place one hand gently on your chest and the other on your belly.
Take a deep breath in through your nose, allowing the belly to swell like a balloon.
And a slow, long breath out through the mouth, letting your belly soften, falling back towards the spine.
(01:45):
Continue this pace, a slow in breath and a slow out breath.
Use a count if it helps, inhaling the form, exhaling for sex.
This slow, elongated out breath signals safety to your nervous system and is a powerful, vagus nerve reset.
(02:14):
So feel your breathing, hold briefly and then extend the out breath, release, relax and reset.
Now let's turn our attention inward to the physical landscape of your body.
(02:39):
This is somatic awareness. Start with your head and your neck.
Do you feel any tension there? Simply notice it without judgment.
Gently now, drop your right ear towards your right shoulder.
(03:01):
Don't force it, just a small, easy movement. Hold for a breath and then slowly bring your head back to the center.
Now the left ear towards the left shoulder, inhale back to center.
(03:24):
Scan down your shoulders and chest. If you feel any pricing, take a gentle, deep in breath and only out breath.
Imagine softening the muscles around your heart. Let your shoulders drop away from your ears.
(03:46):
Breathe in, hold, exhale and relax.
Now a key, vagus nerve technique will gently shift your gaze, keeping your head facing forward.
(04:08):
Gently open your eyes if they were closed and slowly look far over to the right.
Look as far as is comfortable. You might hold this position until you feel an involuntary sigh, a swallow or even a horn.
This is a positive sign of your nervous system releasing tension.
(04:36):
Gently bring your gaze back to center. Now keeping your head still, slowly look far over to the left.
Again, notice any micro movements or sensations in your body.
The muscles in your neck and the movement of your eyes stimulate the vagus nerve.
(05:03):
Slowly bring your gaze back to center and gently close your eyes.
Feel the quiet response in your body.
And once more, in this intimate setting in your mind, be aware of the rhythmic rise and form of every breath.
(05:31):
The sensations, that sense of awareness, of clarity of thought, to all that you are.
The vagus nerve passes near your vocal cords and vibration is a powerful tool to soothe it.
(05:52):
Take a deep breath and on the exhale, we are going to create a deep, sustained, a simple hum, feel the vibration in your chest and throat.
Inhale deeply, exhale,
(06:17):
allow the vibration to deeper.
Let's do that again. Inhale deeply, exhale and release all tension and once more, inhale deeply, exhale.
(06:45):
And allow yourself to truly unwind, to let go.
Now we will turn with an all sound or a deep or focusing the vibration in your belly and chest,
(07:10):
which ever you prefer, I will leave the sound up to you.
Inhale deeply now, exhale.
Feel the sound resonate deep within you. Inhale, exhale and sound.
(07:41):
One more time, inhale deeply, exhale and sound.
Let the humming and toning fade now. Just notice the profound stillness that follows the sound.
(08:08):
Bring your attention to your centre. Notice the quality of the stillness.
You have offered your body deep, somatic relief and reset your nervous system.
Just imagine your nervous system as a peaceful, calm ocean, softly rocking in tune with all that you are.
(08:39):
Now gently wiggle your fingers and toes. Start to feel the sensations coming back online.
Once you bring small, easy movements back to your body, then take a deep breath and stretch out the muscles in your arms and legs.
(09:01):
When you are ready, take one last deep breath in and then a full exhalation.
Slowly and gently open your eyes. Bring this feeling of calm and presence with you into the rest of the day.
Thank you. For putting your needs first this morning.
(09:22):
I'm Martin, clinical hypnotherapist, creator of calming anxiety.
There are over 2,000 guided sessions just for you.
So if you haven't, why not subscribe, hit that bell notification and make mindfulness, part of your daily routine.
Feel free to share this on your social media.
(09:46):
If you're like it, absolutely, advert free. Find the link in the show description for the supporters group.
It's only $5 a month and you get all of this advert free.
Take care my friend.
Truly, smile often, positive thoughts, but above everything else in this world.
(10:11):
Be kind.
Welcome in, this is Calming Anxiety.
(00:05):
Today, a 10 minute somatic relief and vagus nerve reset.
Find your quiet place now, somewhere comfy to sit or lie down.
Whether you are seated on a chair, cross-legged or lying down, it's your preference.
(00:28):
Allow your body to settle and feel the support beneath you.
Gently close your eyes, all soft in your gaze downwards.
Take a moment to notice the feeling of your body against the surface.
(00:49):
Feel the weight of your bones sitting down or lying.
Your thighs or shoulders simply sinking down.
Just for these 10 minutes, give yourself permission to simply be, to release the need to do, to fix or change heading.
(01:15):
We will begin with the anchor, the breath.
Place one hand gently on your chest and the other on your belly.
Take a deep breath in through your nose, allowing the belly to swell like a balloon.
And a slow, long breath out through the mouth, letting your belly soften, falling back towards the spine.
(01:45):
Continue this pace, a slow in breath and a slow out breath.
Use a count if it helps, inhaling the form, exhaling for sex.
This slow, elongated out breath signals safety to your nervous system and is a powerful, vagus nerve reset.
(02:14):
So feel your breathing, hold briefly and then extend the out breath, release, relax and reset.
Now let's turn our attention inward to the physical landscape of your body.
(02:39):
This is somatic awareness. Start with your head and your neck.
Do you feel any tension there? Simply notice it without judgment.
Gently now, drop your right ear towards your right shoulder.
(03:01):
Don't force it, just a small, easy movement. Hold for a breath and then slowly bring your head back to the center.
Now the left ear towards the left shoulder, inhale back to center.
(03:24):
Scan down your shoulders and chest. If you feel any pricing, take a gentle, deep in breath and only out breath.
Imagine softening the muscles around your heart. Let your shoulders drop away from your ears.
(03:46):
Breathe in, hold, exhale and relax.
Now a key, vagus nerve technique will gently shift your gaze, keeping your head facing forward.
(04:08):
Gently open your eyes if they were closed and slowly look far over to the right.
Look as far as is comfortable. You might hold this position until you feel an involuntary sigh, a swallow or even a horn.
This is a positive sign of your nervous system releasing tension.
(04:36):
Gently bring your gaze back to center. Now keeping your head still, slowly look far over to the left.
Again, notice any micro movements or sensations in your body.
The muscles in your neck and the movement of your eyes stimulate the vagus nerve.
(05:03):
Slowly bring your gaze back to center and gently close your eyes.
Feel the quiet response in your body.
And once more, in this intimate setting in your mind, be aware of the rhythmic rise and form of every breath.
(05:31):
The sensations, that sense of awareness, of clarity of thought, to all that you are.
The vagus nerve passes near your vocal cords and vibration is a powerful tool to soothe it.
(05:52):
Take a deep breath and on the exhale, we are going to create a deep, sustained, a simple hum, feel the vibration in your chest and throat.
Inhale deeply, exhale,
(06:17):
allow the vibration to deeper.
Let's do that again. Inhale deeply, exhale and release all tension and once more, inhale deeply, exhale.
(06:45):
And allow yourself to truly unwind, to let go.
Now we will turn with an all sound or a deep or focusing the vibration in your belly and chest,
(07:10):
which ever you prefer, I will leave the sound up to you.
Inhale deeply now, exhale.
Feel the sound resonate deep within you. Inhale, exhale and sound.
(07:41):
One more time, inhale deeply, exhale and sound.
Let the humming and toning fade now. Just notice the profound stillness that follows the sound.
(08:08):
Bring your attention to your centre. Notice the quality of the stillness.
You have offered your body deep, somatic relief and reset your nervous system.
Just imagine your nervous system as a peaceful, calm ocean, softly rocking in tune with all that you are.
(08:39):
Now gently wiggle your fingers and toes. Start to feel the sensations coming back online.
Once you bring small, easy movements back to your body, then take a deep breath and stretch out the muscles in your arms and legs.
(09:01):
When you are ready, take one last deep breath in and then a full exhalation.
Slowly and gently open your eyes. Bring this feeling of calm and presence with you into the rest of the day.
Thank you. For putting your needs first this morning.
(09:22):
I'm Martin, clinical hypnotherapist, creator of calming anxiety.
There are over 2,000 guided sessions just for you.
So if you haven't, why not subscribe, hit that bell notification and make mindfulness, part of your daily routine.
Feel free to share this on your social media.
(09:46):
If you're like it, absolutely, advert free. Find the link in the show description for the supporters group.
It's only $5 a month and you get all of this advert free.
Take care my friend.
Truly, smile often, positive thoughts, but above everything else in this world.
(10:11):
Be kind.
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