Micro-Shifts for Maximum Calm

Feeling overwhelmed by complicated self-care routines? This episode reveals a revolutionary approach to finding calm – through micro-inputs that create maximum shifts in your nervous system state.

Chapters

• 0:00 The Quiet Truth About Self-Care
• 1:04 How Your Nervous System Listens
• 2:38 Try Humming for Instant Calm
• 3:41 Introducing Biosync Subliminal Soundtracks
• 4:28 The Nervous System Quiz
• 5:33 Micro-Inputs Homework and Closing

Transcript

Emily Feist: 0:00

Does practicing being calm feel like it's becoming a giant to-do list, editation cushions, perfect routines or long, extensive journal sessions? You're not alone in feeling like you have to keep adding time to your self-care routines.

Emily Feist: 0:13

But here's the quiet truth your body doesn't always need big, dramatic gestures. Sometimes, the smallest things create the biggest shifts. For example, I was driving with my daughter the other day. She was in the back seat and she started humming, humming a song, and then I started humming with her and I realized how it was uplifting my mood. I went from stressing over my mental to-do list to enjoying a simple moment with her. The switch happened so fast and effortless. It was a tiny input with big shifts. That's what today's episode is all about.

Emily Feist: 0:48

Welcome back to it Starts at Vagus. The podcast where we stop chasing calm and start creating it, one small shift at a time. I'm your host, Emily, and I'm your guide to rewiring stress, restoring peace and giving your nervous system the attention it deserves

Emily Feist: 1:03

.

Emily Feist: 1:04

Let's dive in. Your nervous system is always listening, like a backstage sound engineer adjusting all the dials Louder, softer, calmer or even more alert. Think about it when someone yawns near you, you suddenly want to start yawning when you hear that rain tapping out the window. Your shoulders sink a little, a little softer when your friend lowers their voice. When you're upset, and without even thinking about it, you start speaking softer too. These are micro-shifts. They're so subtle your logical brain often misses them, but your body doesn't. The vagus nerve, the star of our calm system, body doesn't. The vagus nerve, the star of our calm system, loves these gentle nudges. It doesn't need grand gestures. In fact, it responds best when you slip calm in with small, consistent cues. But here's the not-so-good part. The things that stress us often sneak in this way too. The things that stress us often sneak in this way too. A cluttered room, a phone vibrating, the news playing in the background those micro inputs also shift us, and sometimes in the opposite, more stressed out direction. So if hidden stressors can dysregulate us, the good news is that calm, hidden cues can help regulate our nervous system, which then helps us be in a better calm or happy mood.

Emily Feist: 2:31

Let's try one together. Take a breath in through your nose and, as you exhale, hum gently, just like you're singing softly to yourself. Feel that vibration in your chest, throat or even maybe up in your face. That's your vagus nerve saying oh hey, thank you. I needed that little massage. Let's do it again. Inhale and exhale with a hum. Notice the shift. It's tiny but real. Your body doesn't need a full symphony. Sometimes it just needs a little song to hum to. These little shifts are what spark the topic of subliminal messages for me, just like a sigh, hum or ocean waves help you calm without effort.

Emily Feist: 3:28

Subliminal soundtracks layer supportive cues beneath calming sounds. Your nervous system hears, it responds and shifts, even if your busy brain isn't paying attention. It's like sneaking in a calm, healthy snack into your body's lunchbox without you even realizing it. And next week I'll be sharing something brand new that I've created. It's called Biosync and it's subliminal soundtracks designed to help your nervous system find calm daily. Think of it as calm on autopilot. You don't need to set aside an hour, sit on a specific cushion or even close your eyes. You just listen while you go on about your day and your body does the rest.

Emily Feist: 4:15

Before we move on, let's do a little quiz together. Don't worry, no grades, just self-awareness. I'll ask a few quick questions and just notice if your answer is yes. Do you breathe faster when your phone pings or vibrates? Yes, do you breathe faster when your phone pings or vibrates. Have you felt calmer when your dog curls up next to you or if a baby falls asleep on your chest? Or do you cry during movies? Not because of the plot yet, but because the music already had you tearing up?

Emily Feist: 4:46

If you said yes to even one of these, congratulations, your nervous system is already doing subliminal work. It's responding to hidden cues in the environment without you thinking about it. That's the power of micro inputs and it's the same principle behind subliminal messages. They're gentle, consistent signals your body hears and responds to, even if your conscious mind is busy doing other things.

Emily Feist: 5:13

So here's a little homework for you this week notice the little things, sigh on purpose, hum in the car, play nature sounds in the background while you're working, and then watch how your body responds to these micro shifts, Because small inputs really can create big shifts in our mood.

Emily Feist: 5:33

All right, friends, thanks for hanging out with me today. Remember to soothe your nervous system and reclaim who you are. If this episode helped you today, share with a friend or leave a quick review. I'll be back next Tuesday for another episode of it Starts at Vagus. Until next time, remember, wellness starts at Vagus..