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There is a kind of tiredness that sleep doesn't touch.

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Not the tiredness of the body, the tiredness of a mind that's been switched on all day,

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holding, planning, bracing.

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You don't always need more sleep, sometimes you just need to let the whole system power

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down while you're still awake to feel it happen.

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So today's focus is this, I can reach deep rest without forcing it.

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Hi there and welcome, this is Calming Anxiety.

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I'm your host Martin, clinical hypnotherapist and former paramedic.

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I'm here every single day with a free 10 minute session to help you find calm through practical

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science back stillness.

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In today's session, lives inside anchored, the home for this practice.

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The three daily tips, they're in the app to be saved, to give you something when times

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are slightly tricky.

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But right now, let's begin.

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Before we rest, we reset the nervous system.

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And today, we're using the fastest tool we have for that, the physiological side.

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It's a simple pattern, your body already does it on its own, a double breath in, then

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a long breath out.

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Research from Stanford found it's one of the quickest ways to bring the nervous system

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down out of high alert.

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Two inhales stack the lung full, one long out breath flips the biological off switch.

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So find your quiet place now.

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Lie down if you can, this one works best for that.

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Let your body settle, it's full weight onto the surface beneath you.

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And if it feels safe, gently let your eyes close.

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Let's do this together, a big breath in through the nose and without letting any out a short

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second sip of air to fill the lungs right at the top.

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And now a long, slow release through the mouth.

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All the way to empty.

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Beautiful.

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Again, a full breath in through the nose in, and that second sip and a long, slow,

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sigh out through the mouth.

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Let the shoulders drop.

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One more, my friend, in through the nose, top it up at the top and a long, slow exhalation.

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Feel how the body is already a little heavy, a little quieter than it was 60 seconds ago.

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Now let the breath go completely free.

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No counting, no shaping.

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Just an easy rise and form.

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Feel every part of every breath.

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The way as you inhale your rib cage rises and expands, filling your lungs with hope, with

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ambition, with clarity of thought.

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Be mindful of the pause between each in and out breath.

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And then as you breathe out, connect intimately with the natural, beautiful feeling of release

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of mindful relaxation and sink deeply into the surface beneath.

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Allow the tension to evaporate from the surface of your body, deeper and deeper and deeper.

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And deeper still.

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And to this settled space, we plant the seed of today's truth.

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Repeat each line silently in your mind after me and picture the words as a warm, amber light

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glowing at the centre of your chest.

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I allow my body to enter non-sleep deep rest.

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This NSDR practice is resetting my nervous system right now.

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I do not have to force calm.

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Deep relaxation comes to me naturally.

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My vagus nerve is my built-in off switch and I know how to find it.

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Rest is not something I learn.

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It is something I allow.

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With every in breath, that amber light grows brighter.

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With every out breath, it's warm, spreads outwards, cascading into your shoulder, down your

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arms, through your belly and on through your legs until the whole body is quietly lit

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from within, deeply rested and completely safe.

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Stay here a moment, nothing to solve, nothing to reach, entirely off duty.

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I allow my body to enter non-sleep deep rest.

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This NSDR practice is resetting my nervous system right now.

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I do not have to force calm.

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Deep relaxation comes to me naturally.

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My vagus nerve is my built-in off switch and I know how to find it.

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Rest is not something I learn.

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It is something I allow.

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Deep breathing comes to me in the deep sleep.

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Accepting all that you are reuniting mind, body and soul in true harmony, because simply

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put you are worthy.

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Just carry this calm into your day.

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Here are your three daily caring tips.

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One, after any rest like this, drink a full glass of water.

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Set a single 10 minute NSDR window in your day and protect it the way you would protect

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a meeting.

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Deep rest works best when it is a habit, not a rescue.

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Three, when your mind races tonight, use one physiological sigh, two breaths in, one long

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breath out to switch the alarm off before it builds.

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Now gently bring your focus back into the space around you.

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Wiggle your fingers and toes.

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Take a breath in again through the nose, hold at the top and then as you slowly breathe

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out stretch out the muscles in your arms and legs.

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Put in your own time, no rush, let your eyes open and bring your awareness gently back

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once more.

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You just gave yourself 10 minutes of true, restoring rest.

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Notice how you feel now compared to when we began.

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If this helped you, keep it close.

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Give today's three caring tips in Anchored and set tomorrow's session to play automatically

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so the calm becomes a rhythm, not a one off.

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Thank you for taking care of you today.

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And thank you for putting your faith and trust in all that I do.

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Have a lovely day my friend, truly.

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Smile often, practice it, it's an amazing technique.

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Keep thoughts especially when you see yourself in the mirror and then in everything especially

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to yourself.

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Be kind.

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Be kind.

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Be kind.

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Be kind.

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Be kind.

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Be kind.