Open Daily: 10am - 10pm | Alley door pickup 10am - 7pm 3038 Hennepin Ave Minneapolis, MN
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  • Open Daily: 10am - 10pm
    Alley-side Pickup: 10am - 7pm

    3038 Hennepin Ave Minneapolis, MN
    612-822-4611

Open Daily: 10am - 10pm | Alley-side Pickup: 10am - 7pm
3038 Hennepin Ave Minneapolis, MN
612-822-4611
The 10-Minute Nervous System Reset: Somatic Exercises to Calm Anxiety Before It Controls You

The 10-Minute Nervous System Reset: Somatic Exercises to Calm Anxiety Before It Controls You

Castro, Emily

Paperback

General FitnessMental HealthSelf-Help

Currently unavailable to order

ISBN13: 9798199993357
Publisher: Independently Published
Pages: 228
Weight: 0.62
Height: 0.57 Width: 6.00 Depth: 9.00
Language: English
80% of the signals on your vagus nerve travel from your body to your brain, not the other way around. Your anxiety probably isn't starting where you think it is.

You've tried the breathing app. The meditation. The journaling. Maybe therapy. And something still isn't landing, not because you're doing it wrong, but because all of those approaches are trying to reach a part of your brain that goes partially offline when anxiety hits. You can't think your way out of a panic response. That pathway is, biologically, a closed road.

The way back is through your body.

Dr. Emily Castro spent years as a licensed clinician who knew every theory about anxiety, and still sat rigid in her car every morning, white-knuckling the steering wheel, too frozen to walk into work. She didn't find her way through positive affirmations or talk therapy. She found it through somatic healing: body-first techniques that speak to the nervous system in the only language it actually understands.

That's what this book teaches.

Built around the C.A.L.M. Protocol (Connect, Anchor, Liberate, Maintain) and grounded in Polyvagal Theory, vagus nerve science, and Trauma Release Exercises (TRE), every tool here works in 10 minutes or less, and every technique comes with a time stamp, because an anxious mind needs to know what it's committing to before it starts.

What you'll find inside:

  • The Physiological Sigh - the fastest nervous system reset known to science. Takes 60 seconds. Works anywhere, including in your car before a meeting.
  • Why your jaw tension, 3am wake-ups, chronic stomach issues, and wired but tired feeling are all the same problem, and what to do about each one
  • The Butterfly Hug, Grounded Walking, the Facial Nerve Reset, and over a dozen other somatic tools, each time-stamped so there's no guesswork
  • How to regulate your nervous system during a meeting, on a packed commute, or at your desk - without anyone around you knowing
  • Guided Trauma Release Exercises (TRE) - the body's own built-in mechanism for shaking off stored survival energy, used to help disaster survivors and veterans
  • A 30-Day Regulation Blueprint that builds calm as a lifestyle, not another chore on a to-do list
  • How to read your own nervous system's signals before they become panic, and which specific tools to reach for at each state
This book is for you if meditation has made your anxiety worse. If trying to breathe deeply only makes the tightness louder. If you've been told to just calm down one too many times and felt something close to rage. That reaction makes complete sense. Your nervous system isn't broken, it's been in survival mode so long it forgot how to stand down.

That's not a character flaw. It's biology. And biology has a solution.

Dr. Emily Castro, PhD, SEP is a somatic psychologist and certified Somatic Experiencing Practitioner trained under Dr. Peter Levine, the founder of Somatic Experiencing. She is also certified in Trauma Releasing Exercises (TRE) and Polyvagal-Informed clinical practice. She wrote this book because she needed it first.

You were never broken. You were bracing. It's time to put the armor down.

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