9 Quick Ways to Calm Your Inner Chaos (No Meditation Cushion Required)

Plus last chance for Club Members to enter the March raffle

I’m Brandon Wilson. I am constantly working toward improving my mind, body, and spirit using various ancient techniques and cutting-edge biohacking tools and devices. I want to be healthy, but not at the expense of being happy. This simple idea is what it means to be wellthy.

For the reasonable price of $6 per month/$60 per year, you will receive valuable content, including access to the entire archive of over 230 newsletters, members-only content, audio voiceovers (with extra content and always read by me), participation in the brain training raffle to win monthly biohacking gift bags, and access to the Be Wellthy Club private Facebook group.

First time reading? Let’s get you in the club.

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The countdown is on! It’s 12 days until the Health Optimization Summit in Austin!

If you’re like most people, your nervous system could use some support. I’ve written previously about the importance of balancing your nervous system, and today’s newsletter is a gentle reminder.

When our nervous system becomes unbalanced, we start to have various symptoms, which could lead to severe health conditions if the nervous system becomes exhausted. Many people may not know how often they’re in a sympathetic (fight-or-flight) state.

Use the nasal cycle test for a quick check of the state of your nervous system. Hold one nostril and breathe in and out. Hold the other nostril and breathe in and out. Whichever side is stronger (more open) represents your dominant side. Right-side dominant means you are in sympathetic (fight-or-flight mode). Left-side dominant means you are in parasympathetic (rest-and-digest mode). Dominance will fluctuate throughout the day but serves as a quick check-in.

A key way to maintain a balanced nervous system is to establish a mindfulness habit. I’m already hearing the excuses. “I don’t have time.” “I don’t know how.” “It’s not doing anything.” “I have to evacuate full bowels and bladder.” Let’s keep it simple. Here are nine quick and easy activities you can do anywhere to restore balance to your nervous system.

1. 4-7-8 Breathing 😮‍💨

Activity: Find a relaxed and comfortable seat. Allow your shoulders to drop, your jaw to unclench, and your forehead to soften. Inhale through your nose for a mental count of 4. Hold your breath for a mental count of 7. Exhale slowly and completely through your nose for a count of 8. Repeat five times or until you feel your heartbeat slow down.

Why it works: Extending your exhale balances carbon dioxide and oxygen in your body and activates the nervous system's relaxation response.

2. Eye Gaze Calm 👀

Activity: With your nose facing forward, choose two objects—one to your far right and the other to your far left. Pass your gaze rapidly between those two objects, sending your eyes side to side for 25-50 repetitions. Notice any shift in your mood, thoughts, or physical sensations. Yawning, sighing, or a spontaneous deepening of your breath indicate that the nervous system has reset.

Why it works: Rapid lateral eye movements reduce activation of the Amygdala (the fear and anger center of the brain) and cause the release of dopamine, which creates a feeling of courage even during difficult circumstances.

3. Foot Work 👟👟

Activity: Sit in a supportive chair where your feet can comfortably reach the ground. Inhale, press the balls of your feet to the floor, and lift both heels up. Exhale, release the full weight of your heels to the earth. Pause and feel the reverberations through your legs and feet. Repeat ten times.

Why it works: Heal dropping activates the Vagus Nerve via the bottom of the foot and reduces racing thoughts by increasing mindfulness.

4. Finger Holds ☝️🖐️🤗🤗🤗

Activity: Choose the finger representing the emotion you are grappling with or move through all five. One by one, wrap your opposite hand around each finger firmly (without causing pain) for 2-3 minutes each, or until you feel a gentle throbbing in the finger. Release slowly and notice what has shifted.

• Thumb: Worry or anxiety

• Pointer: Fear

• Middle: Anger

• Ring: Sadness

• Pinky: Self Esteem

Why it works: Finger holding is based on acupressure and is a quick and effective way to manage difficult emotions and return you to “center.”

5. Sweeping Hugs 🤗

Activity: Cross your arms in front of your body and place each hand on the opposite shoulder. Inhale and apply gentle pressure to your shoulders. As you exhale, sweep your hands slowly and firmly down your biceps until they reach your elbows. Repeat until you feel a shift. You can increase the benefits by silently repeating a mantra opposite to the feeling you are currently experiencing, e.g., “I am safe.”

Why it works: Also known as “Havening,” this technique shifts the brain into relaxation mode and boosts oxytocin, a hormone released by human touch and bonding.

6. Shake It Out 🫨

Activity: To begin, stand with your feet firmly planted on the floor. Bend your knees slightly and begin bouncing softly on your heels, inviting the subtle vibrations to travel through your legs, hips, belly, arms, and shoulders. You might also shake your legs, hands, arms, and shoulders, releasing excess tension from your spine and joints.

Why it works: Have you noticed animals will perform a shaking exercise, especially after vigorous activity? Shaking is the nervous system’s way of discharging fight or flight energy.

7. 5-4-3-2-1 Grounding 👋 🙈 🙉 👃 👋 👅

Activity: Identify the following:

• 5 things you can feel

• 4 things you can see

• 3 things you can hear

• 2 things you can smell

• 1 thing you can taste

Notice what you are aware of when you finish. The more details you can identify, the more present you will become.

Why it works: Focusing on your senses disrupts a pattern of thinking and grounds you in your body and the present moment.

8. Humming Bee Breath 🐝

Sit or lie down comfortably. Inhale through your nose, and exhale through a closed mouth, making a humming sound at the back of your throat.

Why it works: This Yogic breath reduces brain tension and blood pressure by increasing nitric oxide production, clearing the mind and calming the nervous system.

9. Skip to my Lou 🏃‍♀️‍➡️ 👶

Activity: Remember being a kid, so happy and excited that you skipped around? When was the last time you skipped? Practice skipping for a minute or two. I actually forgot how to skip and had to relearn it.

Why it works: Skipping is a bridge that quickly takes you from a stress response back to a place of feeling playful and connected.

Which one or two activities will you pick to incorporate into a daily practice?

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The Daily Habit is where I share my habits related to the fundamentals: sleep, diet, physical activity, mindfulness, and stress management.

Use the alternate nostril breathing to help calm your nervous system. Place the pointer and middle fingers of your right hand between your eyebrows. Take a deep, slow inhale through both nostrils. Close your right nostril with your thumb and slowly exhale out the left. Right nostril remains closed as you inhale through the left. Close your left nostril with your ring finger, and exhale through the right. Left nostril remains closed as you inhale back through the right. Repeat five to ten times. This yogic breath balances the nervous system, slows the heart rate, and lowers blood pressure.

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Refer Subscribers, Earn Perks!

With the referral program, you can earn perks like a complimentary Club Membership and other goodies by unlocking three tiers:

• Get a 1-month complimentary membership to the Be Wellthy Club for 3 referrals.

• Get a 3-month complimentary membership to the Be Wellthy Club and receive a book from my personal library for 6 referrals.

• Get a 6-month complimentary membership to the Be Wellthy Club and a goodie bag prize for 15 referrals.

By the way, if you’re already a Club Member, the free months will be added to the end of your subscription. You'll get credit for new subscribers (free or paid) when you use the “Share” button on any post. Send the link in a text or email, or share it on social media with friends.

To learn more about the referral program, check out Substack’s FAQ.

Thank you for helping get the word out about Be Wellthy!

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Last week’s answer

Be Wellthy Club entrants: Scott L., Wendy S., Scott S., Steve H., Renata B., Ariel E., Veronica C.

Raffle prizes are for Be Wellthy Club Members only. Club members can email bewellthy@substack.com with the correct answer to each week’s brain training and be entered into a monthly raffle to win one of two prize packages every month. I do respond to every email.

This week:

I have two puzzles for you this week. Answer either one for one raffle entry or both for two raffle entries.

1. The following clue leads to what pair of rhyming words?

   SKILLFUL ROBBERY

2. What is the missing letter?

   E O E R E X __ T E N

See the answer.

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Chronic stress depletes minerals, and most people are mineral-deficient regardless of diet. Two years ago, I wrote a summary of my favorite mineral supplement. If you’re ready to give BEAM Minerals a try, go to the BEAM Minerals website and use code BRANDON51920 to save 20%

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