How To Reset A Dysregulated Nervous System (in under 60 seconds!)

It’s pretty simple, but one of the most effective treatments for bad anxiety I discovered is to turn off all electronics and go monk mode for 2 to 3 days in a row. Like literally just spending time in silence all day for a couple of days. This works wonders and brings us back to presence.

Exercise begins at 7:00.

Thank you. The most important thing I took away from this was that anyone who watched this now knows they are Not Alone in feeling these feelings. ❤

Saying "cancel cancel" works for me really well too. When negative fearful thoughts starting creeping in just banish them with the quick mantra. :)

I have tried absolutely everything from breathing to grounding, reframing, mindfulness, journaling, vagus nerve stimulation, inner child soothing, and so much more, and this is the first thing that actually worked almost immediately. Thank you SO much. 🙏🏼🙏🏼🙏🏼

What helps me the most is facing the anxiety. When I'm anxious, I want to do things. I want to take a sip of water, or look at something else, or start walking. I notice when I'm anxious and how my body wants to respond, and I don't do it. By doing those activities that bring comfort, you train your brain that "this thing actually is dangerous and worthy of a response so keep warning me about it". If you just allow yourself to feel uncomfortable, keep reminding yourself that you know for a fact there is no danger right now, your brain will learn that there isn't any danger. It's still not necessarily easy. You have to have a lot of control over yourself. You have to remember that anxiety is a good thing. It pushes us to survive and can push you to fix the things you know are wrong in your life. Your heart beating fast means you're alive. You aren't broken or unhealthy or crazy. Your brain is just uncalibrated like a faulty smoke alarm. Calibrate it by telling it that the things it's complaining about are actually safe. Seek more discomfort day to day as well. Don't be reckless, but something small that you know is scary but is ultimately safe or good, go do that. It won't make it less scary, but it'll make you more brave. It's the paradox of life. If you spend all of your time seeking happiness or comfort, you won't have either. You become comfortable by seeking discomfort. Because everything that isn't that discomfort becomes comfort. So don't be afraid of feeling bad. Nothing is wrong. The world is full of chaos. But chaos is where things are born from. Swords are made in fire. Conquer that small piece of chaos in your life and make something out of it.

Thank you so much. I have been stuck in fight or flight for a couple years. I'm am in tears over how well this works. I left a abusive relationship but my body would not let go of the fear.

To anybody who's reading this, I pray that whatever is hurting you or whatever you are constantly stressing about gets better. Hi Ben, thank you for this video. I tried to do the exercise w/ you, but unfortunately I can't snap with my fingers. Can you suggest something I could do instead? Thanks and all the best for you.

As a yoga teacher this is great easy way to reset and calm that parasympathetic nervous system down fast, I. Really appreciate the reminder to keep things simple when you’re in deregulation.

The two breaths in and one long exhale is how BABIES calm themselves when crying. How did we forget this ? We were born knowing.

I've suffered from severe panic attacks and anxiety for the past 5 years or so to a point where it's completely incapacitated me most days and I've have been unable to get any help with it from any medical professional I've been to see. This is the first thing i have tried that has felt like it's helped. Thank you!

Omg. My resting heart rate has been high, I’ve been feeling deep anxiety and fatigue. I’ve tried so many things with minimal results. I just did this and my heart rate lowered about 10 bpm and I feel deep relaxation. It’s crazy how well this seemed to work. Will continue to experiment.

Wow. That breathing technique is something we do when crying. Its interesting how you described it being that I have to breathe that way to calm myself down after crying. Never thought to use it in any other way. Thank you!

Thank you, this was a good exercise. I have had fibromyalgia for 70 years and became a massage therapist for 30 of those. We learned that in fight or flight, adrenaline and respiration and heartbeat go up to deal with the situation, but digestion decreases because something has to diminish so as not to overload the person. When receiving massage, many people will get loud stomach gurgling as their system kicks back in and they start digesting. When questioned, many related recent accidents or emotional upsets that caused them to stay in a PTSD state, not sleeping or digesting well. The trauma would also be somatically stuck in the body, but an emotional fear or anger release is also needed in many cases. For this, it was always helpful to pray and verbally forgive someone that had hurt them, or to give the pain and fear caused by an accident to God and thank him for delivering them from it.

Anxiety is the mind’s way of coping and distracting from the alarm in the body. The alarm is often a younger version of ourselves begging to be heard, seen, protected and loved. Yes, anxiety can also arise from certain types of gut flora, and be inherited from the mom. Food does play a role in some folks yes. Multi factorial. So good to have tools like these to manage during the times you can’t address origins. Thank you!

Thank you for saying that the brain and nervous system likes order. I have to come from that awareness in order for me to help my systems put itself back in order. Anxiety and depression secondary to a long history of emotional and psychological trauma is no joke. Even though I am out of it, my PNS and immune system is still out of whack. But I am better now in giving aid to my systems as it heals itself. Piece of advice to those who come from the same place as I am, BE KIND to yourself and be patient. Your body is not your enemy, have the courage to understand it and work with it.

Technique starts at 7 minute mark. Great suggestions thank you.

This guy is extremely clear and organized. I knew this technique already but it was a joy to watch. Each step is logical and makes sense.

Videos like these when I'm just starting to quit my selfmedicating and getting into grips with my trauma and anxiety give me hope that the youtube algorithm works at least sometimes to the benefit of the user. the double inhale is magic, but also I'd recommend ppl looking into what different kind of breathing patterns we have for each emotions because we can use that in reverse as well.

Hi there, I’ve just found your channel! Great timing. I’ve suffered badly from health anxiety since my sister died in 1994. I’m now 60 and need to focus on the life I have left rather than waste it by worrying. Thank you. I’m going to try this now xxx