How do you start the morning calmer?

Start with something that signals safety to the body and build from there. This routine, inspired by what Jessica Maguire teaches, runs slow-exhale breathing, a brief cold shower, a body scan and slow mobility, so you move from settling the breath to noticing and gently waking the body. It takes about 71 minutes and you can shorten any step.

What is the slow exhale and why start there?

Jessica Maguire teaches the slow exhale, breathing out for longer than you breathe in, as an entry point to the parasympathetic ("rest") side of the nervous system. No counting is needed; the longer exhale is doing the work.

Is a cold shower good for the vagus nerve?

Jessica Maguire names brief cold exposure as one of the faster ways to stimulate the vagus nerve. This routine uses two to three minutes of cold at the end of an otherwise normal shower, not an ice bath. Skip it or keep it brief if cold does not suit you.

Is this routine enough if I feel constantly anxious or dysregulated?

It is a general settling routine, not treatment. If you feel persistently anxious or dysregulated, it is worth speaking to your GP or a mental health professional. In Australia you can call Lifeline on 13 11 14 any time, or 000 in an emergency.

A Kind Nervous System Morning

Quality: Exceptional· 100%Effort: Manageable· 01h 11m

Inspired by Jessica Maguire

What if you could work with your body’s pace?

Start in a calmer state before the day gets spiky. A morning Burst inspired by Jessica Maguire's vagus nerve work: slow breathing to settle, a brief cold shower a short body scan, and a stretch to help wake up the body.

The runsheet

1
Slow exhaling
Breath work
Jessica teaches the slow exhale as the entry point to the parasympathetic system. Fifteen minutes of nasal breath with longer exhales than inhales. No counting required; the breath is doing the work, not the maths.
15 min activitySetup 1 min · Reset 1 min · 17 min all-in
Bearmore’s thoughts on doing breath work before cold showers
This is a strong combination because controlled breathing primes you to meet cold water with composure instead of a gasp, making the shower invigorating.
2
Brief cold exposure
Cold showers
Jessica leans on a short, sharp cold finish to feel switched on and clear-headed. Two to three minutes cold at the end of an otherwise normal shower.
3 min activitySetup 6 min · Reset 6 min · 15 min all-in
Bearmore’s thoughts on doing cold showers before body scan
This can be a good pairing because the heightened body awareness from cold could carry over into vivid, attentive scanning.
3
A body scan
Body scan
Jessica's body scan is witnessing what is already there rather than an attempt to fix it. Fifteen minutes moving attention through the body, naming sensations without trying to change them. The noticing is the practice.
15 min activitySetup 3 min · Reset 3 min · 21 min all-in
Bearmore’s thoughts on doing body scan before stretching
This is a strong combination because the scan tells you which spots actually need attention, so stretching lands where it matters and stops short of strain.
4
Stretching with full presence
Stretching
Her mobility work is more about felt presence than range. Ten minutes moving through positions slowly enough that the body actually shows up. Hips, shoulders, jaw. Notice the tension and work with it, don’t try and get rid of it.
10 min activitySetup 4 min · Reset 4 min · 18 min all-in
Time well spent.
1h 11m spent doing something good for yourself.

The breakdown

Burst evaluation

QualityExceptional· 100%

Sequencing100%

Logistics100%

DifficultyManageable· 0

Total activity71m / 149mManageable

Physical activity28m / 29mGentle

Mental focus15m / 29mGentle

Introspection0m / 29mGentle

Creativity0m / 59mGentle

+ 4 more conditionsHow we assess →

Wellbeing focus

The relative wellbeing focus of this Burst.

HighEmotional

HighPhysical

MedSelf

LowSocial

MedIntellectual

About this Burst

Jessica Maguire is an Australian physiotherapist, somatic practitioner, and bestselling author of Nervous System Reset. Has taught over 20,000 people through her online courses and books on vagal tone, breath work, and the polyvagal-informed approach to wellbeing. Posts daily on @repairing_the_nervous_system (277K).

A reset At home From the researchers Mental-health voices Morning Steady the stress Under 2 hours A new morning routine Most loved

Common questions

A Kind Nervous System Morning1h 11m · free in the app1h 11m · free in the app