NOVEMBER 2-4 | AUSTIN, TX

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Your anxiety isn't just in your head, it's in your nerve. Specifically, the vagus nerve, a wandering superhighway connecting your brain to your gut, heart, and lungs. For years, I thought my racing thoughts and chest tightness were just "who I was." Then I discovered I could literally rewire my nervous system in 5 minutes a day. The science is wild. The results? Even wilder.

You know that feeling when your heart races before a meeting, even though logically you're prepared? Or when your mind spirals at 2 AM over something minor? That's not weakness. That's your vagus nerve stuck in survival mode.

I spent my twenties believing confidence was a personality trait I didn't have. I'd freeze during presentations. Cancel social plans last-minute. My inner dialogue was a constant loop of "what if?" What I didn't know: my vagus nerve—the main control center of my parasympathetic nervous system—was operating like a car alarm that wouldn't shut off.

Most anxiety advice tells you to "just breathe" or "think positive." But when your nervous system is dysregulated, positive thinking is like bringing a water gun to a wildfire. You need to speak your body's language. And your vagus nerve? It has a very specific dialect.

Here's what changed everything. I started doing these exercises daily, usually right after waking up:

1. The Voo Breath (90 seconds)

Inhale deeply through your nose. On the exhale, make a "voooo" sound—like a foghorn—for as long as possible. The vibration directly stimulates vagal tone. I do 5 rounds. It feels ridiculous. It works absurdly well. Studies show vocalization activates vagal pathways better than silent breathing alone.

2. Cold Water Face Dunk (30 seconds)

Fill a bowl with ice water. Take a deep breath and submerge your face for 15-30 seconds. This triggers the "dive reflex," immediately shifting your nervous system from fight-or-flight to rest-and-digest. Can't do a full dunk? Splash cold water on your face or hold an ice pack to your cheeks. The effect is immediate—heart rate drops, mind clears.

3. The Salamander Exercise (2 minutes)

Lie on your back. Interlace your fingers behind your head. Without moving your head, look hard to the right with just your eyes until you sigh, swallow, or yawn (usually 30-60 seconds). Then look left. This bilateral movement resets the vagus nerve's connection to your visual system. It sounds strange. The relief is undeniable.

4. Gargling (1 minute)

Gargle water aggressively for 30 seconds, twice. You want to activate the muscles in the back of your throat—this mechanically stimulates the vagus nerve. Bonus: I do this while brushing my teeth, so it's already part of my routine.

5. Humming or Singing (1 minute)

End with humming your favorite song or simply making a "mmm" sound. The vibration in your throat and chest activates vagal fibers. I hum in the shower now. My neighbors probably think I'm weird. My nervous system thinks I'm a genius.

Here's what no one tells you: confidence isn't about affirmations or "fake it till you make it." Confidence is the natural byproduct of a regulated nervous system.

When your vagus nerve functions properly, your body trusts that you're safe. When you feel safe, you take risks. You speak up. You try new things. The bravery everyone admires isn't personality—it's physiology.

I used to think successful people were just wired differently. Now I realize they might just have better vagal tone. They're not more talented or fearless—they're more regulated. Their nervous systems aren't constantly screaming "DANGER!" so they can actually think clearly and act confidently.

This changed how I view personal growth entirely. You can't think your way into confidence if your body is stuck in threat mode. But you can regulate your way into it. Five minutes at a time.

Three months into daily vagal toning, I gave a presentation to 200 people. No beta blockers. No panic attack. Halfway through, I realized I was enjoying it. That's when I knew something fundamental had shifted.

My resting heart rate dropped 12 BPM. I started saying yes to opportunities I'd previously avoided. The constant chest tightness? Gone. I'm not "cured"—anxiety still visits—but now I have a tool that works faster than any medication I tried.

The confidence returned naturally. Because confidence was always there, just buried under a dysregulated nervous system.

Try this: Tomorrow morning, before checking your phone, do just one of these exercises. Start with the cold water face dunk—it's quick and the effects are impossible to ignore. Notice how you feel 10 minutes later.

Do this for 7 days. Track your resting heart rate if you want data. Track how you feel if you trust your gut.

Then reply to this email and tell me what you noticed. I read every response. Your nervous system might just be waiting for you to speak its language.

If you want to go deeper, I created a free guide with the exact 5-minute routine I do, plus the science behind why it works. [Insert link to lead magnet]

And if this resonated? Forward it to someone who's been "stuck in their head" lately. They might not have the language for it yet, but their vagus nerve will thank you.

"The body keeps the score, but it also keeps the solution."

You're not broken. You're just speaking the wrong language to your nervous system. Start with 5 minutes. That's where I started. That's where everything changed.

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