B106: How to calm your nervous system

By March 19, 2021March 23rd, 2021The Simplifiers Podcast

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Are you struggling to calm your nervous system these days? Let’s be clear… I’m not a board certified doctor nor am I a specialist in medicine of any sort… however, I (like you) have decades of experience navigating my own nerves and compounding stress like a BOSS.

So let’s bring it back to the basics for a hot second and just focus on our breath once again. Wherever you are, listening to this right now, let’s take the next 3 minutes together to slow down and simply breathe.


It’s time to calm your nervous system. Give yourself this gift. 

First things first… how are your shoulders? 

Take a moment to roll your shoulders (nice and slow) all the way up to your ears and gently back down in one big circle. Keep going, just get some blood flowing in that area once again. Roll up, bring them to your ears. Roll back, feel your shoulder blades come together… ahhh, much better.

Second, let’s breathe together. Just three conscious breaths. 

  • In through the nose for 4 counts
  • Hold for 4 counts
  • Out through the mouth for 8 counts, nice and slow

Let’s do it again.

  • In through the nose for 4 counts
  • Hold for 4 counts
  • Out through the mouth for 8 counts, slowly release

And one last time together.

  • In through the nose for 4 counts
  • Hold for 4 counts
  • Out through the mouth for 8 counts, let it go.

One final whisper

Remember, there is no right or wrong way to breathe… how long you breathe in or out is merely a suggestion. Do what feels right in your body right now. Give her what she needs.

Three conscious breaths usually is more than enough for me to calm my nervous system.

 You’ll find that three simple breaths will help to bring yourself back into the present moment, in a flash. What’s interesting is that I typically have no clue that I was shallow breathing for so long!

Earlier this week, I spoke with Patrick Regan all about how to lead when you’re not ok and many of you have reached out to tell me how much of what he said really resonated with you.

We each are leaders in our different spheres in life, whether that’s at work or at home… with our friends, family or neighbors.

And I know something is true about you… especially if you’ve been listening to this podcast for awhile now:

You are a driven, passionate, heart-centered person who truly cares about so much in life. You are go, go, GOING non-stop in life and there are some days where your tank is definitely running on EMPTY.

And if that’s you right now, I want you to know… you’re not alone in this. 

Follow the thread back and see if you can identify what triggered you to feel this way. Sure, there’s the feelings that sit on the surface. I’m suggesting going deeper. What’s underneath it all? Where does that exhaustion, frustration, anger, resentment, envy or malaise stem from deep, deep down inside?

The work is there.

And I’ll be guiding you along every step of the way.

You can do this, I believe in you.

It’s time to SIMPLIFY.

If this thought of the day inspired you…

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Thank you!

Show credits: Suzen Marie, our Podcast Editor, Jeffrey Lynn, our Video Editor, Kristin Castillo, our resident Superhero, and Manminder Athwal, our Blogger. Aubri Nowowiejski, Chris Justice and George Mills, our advisory board. And I’m your host, Mary Baird-Wilcock. Thank you so much for joining us.

As always friends, keep things simple.

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