490 - 5 Ways to Calm Your Nervous System in the Next 90 Seconds
Summary
Host Michelle explores five practical somatic tools to calm an overactive nervous system, emphasizing that regulation must start in the body rather than the mind. She explains the role of the vagus nerve and demonstrates techniques including the physiological sigh, humming, cold exposure, physical pushing, and sensory orienting. These accessible methods are designed for busy moments, helping listeners interrupt stress responses and build capacity without requiring extensive time or resources.
Topics discussed
Introduction: Recognizing people-pleasing and exhaustion
Explaining capacity patterns and nervous system habits
Show overview and host background
Identifying daily triggers for nervous system activation
The need for realistic, quick regulation tools
The role of the vagus nerve in calming the body
Tool 1: The physiological sigh breathing technique
Tool 2: Humming and singing to stimulate the vagus nerve
Tool 3: Using cold temperature to trigger the diving reflex
Tool 4: Pushing against objects to complete the stress cycle
Tool 5: Orienting senses to the present moment
Personalizing your regulation toolkit
Building a new baseline through daily practice
Conclusion and call to action for the quiz
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