How To Reset Your Nervous System (For Free)

This is an I Heart Podcast. Guaranteed Human. 2% That's the number of people who take the stairs when there is also an escalator available. I'm Michael Easter and on my podcast 2%, I break down the signs of mental toughness, fitness, and building resilience in our strange modern world. Put yourself through some hardships and you will come out on the other side a happier, more fulfilled, healthier person. Listen to 2%, that's T-W-O percent on the I Heart Radio app, Apple Podcasts, or wherever you get your podcasts. I'm Laurie Siegel and this is Mostly Human, a tech podcast through a human lens. This week, an interview with OpenAICO Sam Altman. I think society is going to decide that creators of AI products bear a tremendous amount of responsibility to products we put out in the world. An in-depth conversation with the man who's shaping our future. My highest order bit is to not destroy the world of AI. Listen to Mostly Human on the I Heart Radio app, Apple Podcasts, or wherever you listen to your favorite shows. In 2023, Bachelor Star Clayton Eckerd was accused of fathering twins, but the pregnancy appeared to be a hoax. You doctored this particular test twice in selling, right? I doctored the test once. It took an army of internet detectives to uncover a disturbing pattern. Two more men who'd been through the same thing. "Regal S.V.N. Michael Manchini." My mind was blown. I'm Stephanie Young. This is Love Trap. "Lora, Scottsdale Police." As the season continues, Laura Owens finally faces consequences. Listen to Love Trap Podcasts on the I Heart Radio app, Apple Podcasts, or wherever you get your podcasts. If I could say one thing that has changed my whole entire life, it is breathwork. I think it's one of the most underrated things that you could do in your day to completely shift you from one state to another. I'm Rady W. K.R. and on my podcast, A Really Good Cry, we embrace the real, the messy, and the beautiful, providing a space for raw, unfiltered conversations that celebrate vulnerability and allow you to tune in to learn, connect, and find comfort together. Hey everyone, welcome back to this week's episode of A Really Good Cry. Today, I wanted to talk about our nervous system, because I don't know about you, but it's getting to the end of the year, and I still feel really high-strung. And what I need to do is calm my nervous system. And I think it's really easy to go through our days, weeks, years of being overstimulated and having our nervous system in fight or flight without it coming back down to feeling in a safe mode. And it's really normal because of the type of life that we all live, the overstimulation that we have. But I do know that there are so many incredible ways to help us to regulate. And a state of our nervous system in the morning really dictates how the rest of our day unfolds. And look, I definitely think that there are incredible supplements out there, like magnesium and ashwagandha or doing red light therapy. All of that does work. One of my favorite supplements right now for soothing my nerves is terror origins, healthy stress relief. It contains lots of adaptogens like ashwagandha and rodeola and alphanine, herb-causishandran, all of these incredible ingredients use to help the body better manage stress, helps to reduce tension and just support the balance of your nervous system. And so I do use that as a little extra care for my nerves, but I also want to remind you that your body was designed to regulate itself long before supplements or devices ever existed. And so of course these are really helpful in this environment that we're living in to reduce stress that we weren't expecting in our body. You know, if you think about all the people who just lived with nature, they probably didn't need all these supplements because they weren't as high strong as we are in this environment that we now live in. And so it's definitely useful to have a little top up. But Ayurveda has shown us for thousands of years how possible it is to help regulate our nervous system with so many tools and techniques that are completely free. So in this episode I want to take you through nine things that I do before 9am to help reset and regulate my nervous system for the day. They are all free, they're all simple and they are genuinely effective. And I have been doing some of these for years and years. You can do them all in the morning or if you don't have time for that, you can kind of sprinkle them throughout your day. You can also pick and choose which ones feel right for you because we're also different and different things are going to help heal our system. I've had many, many health and hormone experts on my podcast and so some of these recommendations are things that I've put into practice after hearing their advice that is based on clinical studies. And other things are just tools that I have learnt from Ayurveda and ancient healing practices that have existed for thousands of years. So first thing I want to remind you of is that your nervous system is not broken, it is just overloaded. And we have to realize and recognize how overstimulating modern life is. Whether it's a concentration, whether it's looking at screens before our brain even wakes up, rushing from thing to thing, loud environments, all the emotional overload, caffeine, lack of sunlight, lack of real rest, you name it, we are putting our bodies through it. And your nervous system is not malfunctioning, it's doing exactly what it was built to do, respond to all of this impure. We just need to give it counter signals of safety to help re-regulate it. So before we get into the tools, I want to quickly explain these three basic states that your nervous system move through in the most simplest possible way to help you to understand your body a little bit better. So the first state is our sympathetic state, this is our fight or flight, which is what many of us live in. This is the go-go-go state, it turns on when you are rushing, when you're stressed, when you're scrolling or overwhelmed, or when you're running high on caffeine. Your heart rate goes up, your mind speeds up and your body gets ready to react. The second state is your dorsal vagal, or this is your free state, this is full shutdown mode, you're not anxious, you're not exhausted, you just feel numb, check it out and unmotivated. Or like your brain is just wrapped in a cloud, this is your nervous system saying that was way too much and I need to shut down to protect myself. That's when you know you have gone way past over stimulation and all the way to my body cannot handle this. And the third state is ventral vagal, you don't remember these names, but just know that this is your safe and connected zone. This is your body being in its regulated state, it's calm, it's clear, it's grounded, it's steady. You might like me, be sitting here thinking, God I don't even know what that feels like, haven't felt in a really long time, but it's when you feel like yourself again. You can think properly, you breathe properly, and you respond instead of reacting. How lovely does that sound? What a dream, so let's make this happen shall we? This is relevant here because all the tools that I'm about to share help you move back into this regulated safe state. And hopefully the more that you do them, the more regulated you feel and the easier it is to get back into that state. Your nervous system is going to move in and out of stress all day, that is normal. The goal isn't to live in a complete Zen state, even though that sounds like a wonderful place to be. The goal is to recover faster, to come back to calm more easily, to not stay stuck in stress or shut down for too long. So that is what we are aiming for once you finish this podcast, try and put these into practice and see how different it makes your body and mindful. First I'm going to give you a little aerobic perspective because you know I have to. I talk about dosias a lot, but if you're new to it, in aeravader, just like we have these different blood types, we also have different dosias. It is our natural mind body type. They are the qualities that we're born with and the patterns that shape how we think, feel and move through the world. This regulation doesn't necessarily look the same for everyone. We all look different, our minds act differently. So of course the way that we regulate ourselves will be different. We don't all break down in the same way, we don't react to overwhelm in the same way and therefore we don't always need the exact same tools. So understanding your dosia helps to tell you why your stress looks the way that it does. Why certain tools will instantly calm you and why other tools just don't work on you at all. And what your body is really asking for when you feel off. So I'm going to go through some of these dysregulation modes of different dosias. And as you hear them, simply just notice which one you feel you fit into the most. So that a dysregulation looks like anxiety, restlessness, overthinking. This is when your mind is sprinting, your body is buzzing and you just cannot switch it off. Like your mind is just racing over and over again no matter how much you try. Your thoughts feel really scattered and all over the place. So if you are someone who hears this and you're like, oh, that really sounds like me. Your nervous system calms through warmth and routine, stillness and lots of grounding practices. Cold showers, fasting or intense morning workouts may actually make you feel far worse. But warm breakfast, breath work, long exhales and grounding rituals, they are incredible for you. Pitter dysregulation looks like irritation, anger, urgency, that kind of feeling of everything is urgent and everyone is annoying me right now. You know, the term hot-headed, that's basically how you get when you're dysregulated. Your heat is rising mentally and emotionally. So if you're hearing this and you're like, this is definitely me. I feel snappy, I feel annoyed, it's like a punch everyone in the face. You need cooling, you need softening and you need space. So competitive workouts, hot environment and rushing around will definitely inflame you even more. But having soft morning light, slow walks, cooling breaths and a little bit of silence can instantly regulate you. 2%. That is the number of people who take the stairs when there is also an escalator available. I'm Michael Easter and I'm on my podcast 2%. I break down the signs of mental toughness, fitness and building resilience in our strange modern world. I'll be speaking with writers, researchers, and other health and fitness experts and more to look past the impractical and way too complex pseudoscience that dominates the wellness industry. We really believe that seed oils were inherently inflammatory. We got it wrong. Many of the problems that we are freaked out about in the world are the result of stress. Listen to 2%, that's T-W-O% on the iHeart Radio app, Apple podcasts, or wherever you get your podcasts. In 2023, former bachelor star Clayton Eckerd found himself at the center of a paternity scandal. The family court hearings that followed revealed glaring inconsistencies in her story. This began a years-long court battle to prove the truth. You doctor this particular test twice in selling, correct? I doctor the test ones. It took an army of internet detectives to crack the case. I wanted people to be able to see what their tax dollars were being used for. Some likes the greatest disinfectant. They would uncover a disturbing pattern. Greg, a lesbian, Michael Marentani. My mind was blown. I'm Stephanie Young. This is LoveTrap. As the season continues, Laura Owens finally faces consequences. Ladies and gentlemen, breaking news at America, Pocounty, as Laura Owens has been indicted on fraud charges. This isn't over until Justice has served in Arizona. Listen to LoveTrap podcast on the iHeart Radio app, Apple podcasts, or wherever you get your podcasts. I'm Lori Siegel, and I'm mostly human echo beyond the headlines with the people building our future. This week, an interview with one of the most influential figures in Silicon Valley, open AI's CEO Sam Altman. From power to parenthood. Kids, teenagers, I think they will need a lot of guardrails around AI. This is such a powerful and such a new thing. From addiction to acceleration. The world we live in is a competitive world, and I don't think that's going to stop. Even if you did a lot of redistribution, you know, we have a deep desire to excel and be competitive and gain status and be useful to others. And it's a multiplayer game. What's is the man who has extraordinary influence over our lives have to say about the weight of that responsibility? Find out on Mostly Human. My highest order bit is to not destroy the world with AI. Listen to Mostly Human on the iHeart Radio app, Apple Podcast, or wherever you listen to your favourite shows. Caffer dysregulation looks like freeze. That zone that we spoke about earlier where you feel heavy and numb. The feeling of I'm stuck and foggy and unmotivated and I feel really low in my mood and my energy. So if you had that and you're thinking, I felt like that for a little bit. Your calm comes from actually moving, stimulation, warmth and gentle activation. Feelness and cohesion is my actually make you feel a little bit more stuck and so you need invigorating breath works. You need brisk walks, sunlight and warmth that can re-enca you. So I'm now going to share the things that I do in the morning. And like I said, all of these practices work for me, but that you may have to test and trial these to see which ones benefit you the most and helps to suit your nervous system best. So the first one, which I've been doing for years, is hot water. Now you can add a little bit of spices in there. You know, I love my CCFT, coriander, cumin and fennel seeds. Great for digestion. Recently I've been putting apple cider vinegar in my hot water in the morning to help with my digestive fire because it's winter at the moment and it needs a little bit of help. But warm water helps to soothe and calm the digestive fire and the mind in the morning. If you think about it, warm water equals warm body and a warm mind. And usually a warm mind feels more comforted. It signals to the nervous system that we're safe, we're not rushing and we are starting today off slow. If you think about it, it makes sense. So when do you feel comforted? You get into a snugly little blanket, you put your comfy clothes on and so a little bit of warmth in the body and the mind can really help to make it feel comfortable and relaxed. The second thing that I do, first thing when I wake up in the morning, I brush my teeth and while I brush my teeth, I stand on a Mara-Mama-matte. This is basically an acupressure mat. It has these little spikes in it and you just walk up and down. It helps to massage your pressure points. Your Mara-Mama points or these pressure points are energy junctions where your mind and your body meet. So standing on a Mara-Mama, it helps to stimulate the nerve endings on your feet and it sends grounding signals up the vagus nerve, which is by the way the nerve that helps to calm your body. It instantly shifts you from mental to physical presence, not because of the pain because it can be a little bit painful, especially if you're not used to doing it. But it really just allows your body to feel. You suddenly realise you're in your body, your mind doesn't wander, it brings you back into the moment. If you don't have a mat, it's okay. You just can use your thumbs and you can press into different parts of your feet, even if you do it for 10 to 20 seconds on each foot. The third thing that I do in the morning is breath work. Oh my goodness. If I could say one thing that has changed my whole entire life, it is breath work. Your breath is literally like a remote control for your nervous system. It is the bridge between your mind and your body. It is the best tool to bring you back into presence and the fastest way for you to shift from fight or fly to feeling like you are safe. The first breath work you could do is so easy. It's a sigh. You do a tiny inhale and a long exhale. Literally just in one breath, you will notice such a difference. I just did and I didn't even do it properly. It instantly reduces your cortisol and there is actually science behind why these longer exhales are calming. So when you are doing breath work and especially if you are trying to calm your body, do a shorter inhale and a longer exhale. When you inhale, your heart rate goes up and when you exhale, it actually falls. So when you make your exhale longer, then you inhale. You are basically telling your body we are safe and you can slow down now. The long exhale helps to activate your parasympathetic nervous system, which is a part of your brain that is responsible for calming, grounding and healing. Another great breath work is either box breath work or 478. You breathe in for four counts, hold for seven and breathe out for eight. Again, this helps to slow the heart rate and sometimes counting can feel easier to get through the breath work than just trying to breathe in and out with no direction. The next thing that I have been doing a lot lately and it's something that I realised was helpful actually when I was getting tattoos done. And my body felt inclined to start humming and I started noticing that whenever I was in painful, physical painful situations, humming felt like a very soothing practice to do for my body, whether it was getting skincare treatments done or getting tattoos done or anything that made me feel physically uncomfortable, humming helped me so much. Or if I would feel scared on a flight, whenever there's turbulence, I just start humming and it really helps. I cannot, until you try it, you won't really get it, but I cannot tell you how much it soothes my nervous system and makes me feel safe in my own body. And then I looked it, I was like, there must be a scientific reason for this. So I looked it up and I found out that when you hum, your sinuses produce 15 times more nitric oxide than normal. And the first I thought is nitric oxide, not bad for you, but apparently it's not. Nitric oxide helps to relax your blood vessels, improve oxygen flow, reduce inflammation and helps your body shift out of fire or fly. But this is why I felt and other people feel clearer and calmer and more grounded after humming for even 30 seconds. Isn't that amazing? A simple practice like humming can do so much for your body and even scientifically it's proven. Humming gives your brain something rhythmic and repetitive to focus on. It interrupts these spiraling thoughts and it brings your attention out of your head and into your body. And this is also why chanting, like so many traditions have chanting as part of their morning practice or as part of their spiritual practices. It's something that I practice every morning and that's why it feels so soothing. It's literally built on this mechanism of repetition of sound vibration through the body. And so even one minute can change the state of your body. So give that a go the next time you're feeling anxious or unregulated or scared on a flight. Do a little bit of humming. Oh, the other day I was in a skin treatment. I was a little bit painful and I sat humming Christmas songs. Made me feel great. Okay. The next one is something that I'm really trying hard to do but I struggle with it so much because I'm not an early eater but it's not working out on an empty stomach. And this was something that every female hormone expert that has come on the podcast has told me and it's the one that I've been resisting the most because I struggle to eat too early in the morning and I work out early and I don't feel like breaking my fast at that time. I just don't after sleeping. I want to eat when I'm hungry but they keep saying that your hormones get so disrupted when you work out on an empty stomach. And apparently when we sleep, especially as women, our cortisol is already really high in the morning. It's also what helps us to wake up in the morning and so it definitely has its benefit. But because it's already high when you have fasted intense workouts without fueling yourself, it spikes even higher. So you have more stress, more anxiety, more cravings and more hormonal disruption. And so you're kind of setting yourself up for failure right from the start. So I mean it's something that I'm still working on and it can be something small. A banana, half a banana, a small carb is enough. It doesn't have to be a big meal. it's it's amazing to think that just by missing just by not eating when you're working. working out, it can make you start your full day in a stress state, which is the opposite of what you want your workout to be doing. I usually work out to feel less anxious, not more. And so give that a go, something I'm still working on, but it's definitely an important one. This one, you know, I'm sure you've heard it so many times and so of I, and I keep telling myself to do this, and I really manage to do it until I get through part of my meditation at least. I'm still working on making through my full meditation. I take a little break, go to the bathroom, and then I'm scrolling through my phone. But screen free mornings, what a game changer, no TV, no music, no podcasts, no screens, just and even minimal talking, get used to silent. So stimulation free mornings are so important. The nervous system actually regulates through absence. So when you wake up and you immediately take in noise and screens and you're feeding your sympathetic nervous system, like you're feeding this fight or flight mode, it sounds dramatic, but it's actually the most biologically normal thing for your nervous system. We forget that for thousands of years, even then this was very unnatural to us now, but for thousands of years, humans woke up to absolutely nothing. Maybe the sounds of the birds, maybe the sound of something boiling, you know, maybe like a nice tea, but they definitely didn't wake up to all the trending sounds on TikTok. They woke up to nature. And as unfamiliar as that might feel to us now, softness and quiet and slowness, natural light, the sounds of your own breath. This is what heals and soothes our nervous system. The flood of stimulation that hits your nervous system before your brain even has a chance to arrive in your body. It can put you from a calm sleep stay to being super high strong within minutes. Silence is how your body recalibrates. It is the absence of input that actually gives your nervous system space to settle. So if there's one nutrient that we're all deficient in, it is definitely silence. Honestly, just five to 10 minutes of quiet in the morning, it has so much benefit. Yeah, lowers your heart rate, slows your breath, balances your cortisol, grounds your mind and improves your focus for the rest of the day. And it actually helps you to feel like yourself before you take in the world. You know, I think most of us don't even think of silence as being useful. It feels like something that's so passive, but it's actually active regulation. Like our body needs silence to regulate our nervous system. The next thing is something, if you know me, you know, I'm obsessed with nature and the power of nature to be able to heal us in so many ways that we do not even realise whether it's the sun, whether it's the earth, whether it's water nature, literally has the ability to heal us in so many ways. It is so magical. And I think it's something that people take for granted and don't realise the magical power of it. We're so disconnected from nature. We're so disconnected from its ability to, it was so disconnected from the fact that we're connected to nature every single day. Our circadian rhythm is connected to the rhythm and the cycle of the sun rising and the sun setting. So imagine how much more of our body is regulated by that. The moon affects the water in the world and affects the water in our own body. And so I think if you are able to venture into the world and notice the effect of nature on your body, I guarantee you you're going to have a transformative experience. I definitely have. I've fallen in love with nature and whenever I feel overwhelmed or whenever I feel like my body is just not happy, the first thing I think about is going outside, having fresh air, looking out into the distance, seeing the green nature around me and there is just something so soothing about it. If you think about when you go to a beach or you're in the woods or you know, it may not be something you notice but start noticing. Start noticing when you're out in nature how your body feels. I think we often don't even take time to notice that. But actually I guarantee you if you start noticing it, there is not going to be a time where you're in nature and you don't feel that way. Before technology, before supplements, before wellness practices, we had sunlight, we had earth and we had open space. And your body is still biologically wide to respond to these three things instantly, no matter how much we have trained it out of it. So the first thing is morning light. We can all experience it, we can all receive it. Morning light isn't just a nice thing to have. It's not just a nice wellness thing. It literally programs your hormones for the entire day. It regulates your cortisol, it improves your sleep, stabilizes your mood. Honestly, two minutes outside. I usually go outside when the sun is rising. It fills my heart and weighs nothing and nobody else can. It's just phenomenal. You do not need to go outside for 20 minutes, some bathing session. Just step outside, look at the general direction of where the sky is. Maybe shut your eyes if you want to. We're just looking to the distance and let natural light do its job. Just look into the sky. That's all you have to do. The second thing is grounding. Oh my goodness. Go barefoot. I know we will have this thing about feet seeing your own feet, seeing other people's feet, but you know what? Our feet get us around places. They do magnificent things. Your feet are meant to feel the soil and the earth that it walks on. We don't need to wear shoes and socks all the time. What we need is to feel the incredible energy of the earth going through our body. I know it sounds really woo woo. When you think of grounding, you imagine a hippie with long hair, standing in close to no clothes with their feet in the ground, but actually science has backed this up finally and the science is simple. Your body holds electrical charge, the earth holds electrical charge. So when your skin touches the ground, your body equalizes. It's literally like plugging into a charger. I usually do it when I land places, like especially when I go back home to London and my body clock is off. I'll go outside no matter how cold it is and I will touch my feet to the soil and I just feel so connected. I feel so much better instantly. 2%. I'm Michael Easter and on my podcast 2%. I break down the science of mental toughness, fitness and building resilience in our strange modern world. I'll be speaking with writers, researchers, and other health and fitness experts and more to look past the impractical and way to complex pseudoscience that dominates the wellness industry. We got it wrong. Put yourself through some hardships and you will come out on the other side, a happier, more fulfilled, healthier person. Listen to 2%. That's T-W-O percent on the I Heart Radio app, Apple podcasts or wherever you get your podcasts. You doctor this particular test twice and so incorrect. Greg, a lesbian, Michael Marantini. My mind was blown. I'm Stephanie Young. This is Love Trap. Laura Scottsdale Police. Ladies and gentlemen, breaking news at America or the county as Laura Owens has been indicted on fraud charges. Listen to Love Trap podcast on the I Heart Radio app, Apple podcasts or wherever you get your podcasts. I'm Lori Siegel and I'm mostly human echo beyond the headlines with the people building our future. This week, an interview with one of the most influential figures in Silicon Valley, OpenAI CEO Sam Alman. The world we live in is a competitive world and I don't think that's going to stop. Listen to Mostly Human on the iHeart Radio app Apple Podcast or wherever you listen to your favourite shows. You can ground in a few different ways. You can stand barefoot on soil or grass. You can sit on the ground. You can touch a tree trunk or even hug it. Or you can just place your palms on the earth too. Sometimes I just go outside and lay on the ground, look up at the sky so I can do a few of these things in one go. But yeah, they're really simple and so easy to do wherever you are. The next thing is looking out into the horizon. When you are anxious and stressed or overwhelmed, your eyes naturally actually narrow. Your vision becomes tangled and this is your brain just preparing for threat. It is a survival response. But when you look at the horizon, your eyes widen. Your peripheral vision expands and your brain interprets this as there is no threat nearby because you're opening your eyes out. You're looking around. If you think about it when you're scared, your whole body tenses. Your eyes tense. Your shoulders tense. Everything is just one track vision of saving yourself. Whereas if you are someone that's looking around calmly, self It's obviously telling your brain that hey, we're actually here as a tourist, we're just looking around, we're having fun. We're enjoying the space around us. And so looking far away physically opens your field of view. This is a safety cue for the brain. We're really similar to animals actually in that way. It literally softens your whole system. Number eight is a regulation anchor. It's one ritual that tells your body we are safe. And you can choose one to be consistent with every single morning. It's just a lovely signal of safety to your nervous system. And this can be anything from journaling to prayer to gratitude that hot cup of water in the morning. One minute of stillness, a younger, this beautiful practice of self-massage with oil, chanting or humming. This just becomes your baseline ritual and your nervous system loves patterns. It relaxes when things feel familiar, rhythmic and safe. This is actually our greatest concept of denatured. The idea of small repeated actions that helps to regulate your entire system. Number nine is hot showers with eucalyptus. Oh my gosh, I look forward to my hot showers with eucalyptus every single day. Have this eucalyptus spray of a pure essential oil. And I follow it with a little oil massage when I come out of the shower. Or both of these practices are calming and grounding. Warm water relaxes your muscles and dilates your blood vessels, which reduces tension. Loads the stress that's in the body. And again, it signals safety to the brain. Most of the time when we're in this fight or flight mode, it's basically we don't feel safe in our own body. So imagine feeling that over and over and over again day in day out. This hot shower in the morning, it's like telling your body, "We are not rushing. We're warming up slowly and it is perfect for the mornings you wake up anxious, tense, you're overthinking." Or even those cold-jewtry mornings that we're experiencing at the moment. And this Abhiyanga oil body massage, oh my goodness. It is my favorite thing that I do every morning and evening. I jump out of the shower, even if I have one minute, I'll do my legs, my feet, my upper body, just my shoulders. And I have this beautiful smelling oil that just feels like I'm doing a luxurious treatment on myself. And I do that at night as well. And you can just go on your feet, you can do it just on your upper body. But there's something about soothing oils or even your own touch to your body. Even giving yourself a heart, like just having your own touch to your body, especially with oils, it helps to soothe your nervous system deeply. And oils actually help to lubricate your nervous system. So that is a big part of the practices I do. I do a lot of oils, whether it's on my face, on my body. And it says that when it absorbs into your body, it helps to actually lubricate and kind of wrap around your nervous system, giving it a big hug. So those are the nine things that I do before 9am. They are simple, they're free. They are ancient and science-backed tools that genuinely change the way that my nervous system feels every single day. And look, there are times that some of these work and some of them don't. And there are times that I wake up super stressed and other times that I f8 wake up super relaxed. That is just part and parcel of being a human and living in this human experience. But I really hope that this episode helps you to create a morning that feels nourishing, a grounding and steady, because we really need that in our life. And the more we feel that, the more we can share that energy with other people. And so instead of being someone who is bouncing off the walls, you get to be the calm in someone else's life. You get to be someone who brings presence and not panic into somebody else's life. And then you can move through your day from a place of clarity and not chaos. I just want you to remember, you do not need a perfect routine. You just need a few simple steps. A few moments that tell your system, we are okay. We can slow down and we can breathe. That's all our body really wants. So sending you all so much love, I hope that you find this episode helpful. And I'd love to hear all your feedback. I really appreciate reading all your messages and sending you all so much love. I'm Michael Easter and on my podcast, 2%, I break down the signs of mental toughness, fitness and building resilience in our strange modern world. Listen to 2%, let's T-W-O percent on the I Heart Radio app, Apple Podcasts or wherever you get your podcasts. I'm Lori Siegel and this is Mostly Human, a tech podcast through a human lens. Listen to Mostly Human on the I Heart Radio app, Apple Podcasts or wherever you listen to your favorite shows. I doctor the test once. I'm Michael Manchini. My mind was blown. I'm Stephanie Young. This is Love Trap. Scott's the police. Listen to Love Trap's podcast on the I Heart Radio app, Apple Podcasts or wherever you get your podcasts. Guaranteed Human.