Sustaining Calm: A 10-Minute Reset to Protect Your Energy and Quiet the MindIf you’re feeling the "end of the month" heaviness or the pressure to maintain an unsustainable pace, this session is your permission to pause. We aren’t here to "fix" you—we are here to help you regulate your nervous system and reclaim the energy you’ve been giving away to the world.+1
In today’s episode, host Martin leads a
10-minute deep reset specifically designed to lower cortisol and bring your body back into a state of safe, quiet presence.
What’s Inside This Episode:
- Somatic Grounding: A guided practice to feel the support of gravity and release the physical burden of holding yourself up.+1
- Vagus Nerve Soothing Breath: Learn a specific 4-2-8 breathing technique (inhale for 4, hold for 2, exhale for 8) to signal your brain that the "fight or flight" response can end.+1
- Visualizing Boundaries: A powerful meditation to create a "protective filter" around your energy—letting peace in while reflecting back the stress and expectations of others.+1
- Energy Affirmations: Anchor your calm with silent or spoken affirmations focused on safety and self-worth.
3 Tips for a Regulated Day:
- The 20-20-20 Digital Break: Every 20 minutes, look 20 feet away for 20 seconds to reset your visual system and lower screen-induced anxiety.
- The Temperature Shift: Use cold water or an ice cube to trigger an immediate physiological cortisol reset if you feel a spike of panic.
- Low-Stakes Joy: Dedicate time to one goal-less activity today—like drinking tea or listening to a song—simply because it feels good.
Support the Show: If this reset helped you feel more grounded, please leave a
5-star review on Apple Podcasts or Spotify. Your reviews help our community grow and bring peace to those who need it most.+1
Go Ad-Free: Love the show and want to say thank you? Join our
Supporters Group for just $5 a month to enjoy an ad-free experience and help keep us on the air. Click the link in the show description to join!
Remember: Your energy is your own, and you choose how to spend it.
Be kind to yourself today.👉 Click to subscribe and unlock ad-free episodes now!
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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/
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