Right now,
Your brain is processing too much.
This is your vagal break.
The biological off switch fully disengages.
For the next few minutes we are going to switch it back on.
Follow my voice.
Let's begin by finding a comfortable position that you can stay without effort and closing your eyes.
Before we do anything.
Just stop.
Stop trying to manage anything.
Your nervous system has been working at a maximum capacity The first step is to give it permission to slow down.
Feel the physical boundary of your body right now.
The exact edges of where you end and everything else begins.
Your feet on the floor.
The weight of your legs.
Your hands resting somewhere.
This body is the one thing that is always here.
Underneath all the noise,
It is here.
Stay with Dex.
Now we are going to use the fastest known tool for resetting an overloaded nervous system.
Is called the physiological side.
We are going to do it deliberately.
Three times.
Listen first.
The breath is a full inhale through the nose.
Then a second sharp sniff to fully inflate the lungs.
And bang!
One long,
Complete exhale through the mouth.
Longer than it feels natural.
Let's do it together now.
Double inhale.
Alone,
Surrender,
Excel.
Again,
A sniff,
And second sniff.
And release.
One more time,
Sniff in,
The second sniff and let it all go.
Notice what just happened there.
There was your vagal break re-engaging.
The alarm signal in your brainstem has been interrupted.
Now,
Let your breath return to its own natural rhythm.
You're going to work top down.
Starting where sensory overload lives and moving it out of your body.
It starts with your eyes.
Even behind closed eyelids.
Notice if there is any tension.
Any flicker any residual effort.
You Let your eyes become completely still.
Heavy.
As if they are gently sinking back into their sockets.
Now,
Your ears.
You cannot close your ears,
But you can stop reaching toward sounds.
Reaching towards sound.
Let all sounds become backgrounds.
Not information.
Not signals that require a response.
Just texture.
Now your jaw.
Is it clean shade?
Are your back teeth touching?
Create just a small gap between your upper and lower teeth.
Let your jaw hang loose as if has nothing left to hold.
Your face has been receiver all day.
Let it go completely neutral now.
Move to your neck and throats.
The vagus nerve runs directly through here.
Let your throat open.
And then let it be completely still.
Down into your shoulders.
Drop them further than they already are.
Your eyes.
Your hands.
Heavy.
Your chest,
Soft.
Why?
No holding.
You're bandy.
Completely unguarded.
Heaps lower back releasing everything they have been carrying since this morning.
All the way down,
Legs,
Feet,
Toes.
For the next few minutes,
There is no input required.
No response needed.
If a thought arrives,
And it will.
Just notice it.
Don't follow it.
Don't resist it.
Let it move through like a wave that has nothing to crash against.
You Your nervous system is completing its resets.
This stillness is not empty.
It is restorative.
Just a biologist speaking to your nervous system.
You you Now gently begin to come back.
Notice the temperature of the air on your skin.
Let the sound return to focus.
Deep in your brain.
One full inhale.
In a complete exhale.
Invite gentle movements back in.
Slowly roll your neck.
Gently.
When you're ready.
Opening your eyes.
Let your vision soften before you look at any screen.
If you're curious about the biology behind what's just happening.
The physiological side offloaded the CO2 buildup.
There was amplifying every stress signal in your brain.
In the top-down,
The activation gives your sensory processing system the shutdown it was asking for.
If this session was helpful,
Save to use whenever you feel the need.
Stay calm,
You've got this!
