Thread by @theOptimalHenry

This is Dr Steven Porges.

The most sought-after neuroscientist in trauma & overwhelm.

He teaches people how to heal anxiety with the power of the mind.

60,000 scientific papers prove his work.

Here are 7 of his insights that transformed my life (and will do the same for you):

In 2019, 301 million people suffered with anxiety disorders.

Your nervous system evolved before logical thought. Therefore it doesn’t know how much danger you’re actually in.

The #1 ‘false alarm’ of danger is anxiety.

‘Neuroception’ is the subconscious way your body monitors safety. It’s a deeply built-in security system.

Perceptions can trigger fight-or-flight panic. Therefore they can trigger deep calm and inner safety.

This is scientifically proven.

Your nervous system is constantly seeking ‘signals of safety.’ It’s crucial to understand these if you want to shift into a state of calm.

I identified 7 main types in Dr. Porges’ work.

Let’s start with auditory perceptions…

1) 500-5000 Hz frequency music decreases overwhelm

Why? It matches calm human speech.

Below 500 Hz = sounds of stalker predators or dangerous weather
Above 5000 Hz = sounds of alarms / screaming / glass breaking

This led to Dr. Porges to his flagship method of therapy.

Dr. Porges’ Safe and Sound Protocol (SSP) uses filtered 500-5000 Hz music to stimulate the safety response.

What are the results?

It immediately calms down the listener, and over time decreases the sense of overwhelm in social situations or at work.

Let’s try it right now…

Formal SSP songs are not freely available.

But there is ONE special song designed by therapists to stimulate the safety response:

Weightless by Marconi Union - it reduced anxiety by 65% in studies.

…so relaxing that it's not recommended to listen while driving.

If you listen, drop me a comment and tell me if you managed to stay awake.

Here’s the next insight…

2) Gentle & melodic voices

They tell your brain those around you detect safety, and therefore you can relax, too.

This works because the face, vocal chords, and heart are linked together through a single nerve: the vagus nerve

But why is this important?

The vagus nerve doesn’t lie.

If your friend speaks in a calm tone, their heart, mind, and body are all aligned in a perception of safety.

As social creatures, we are deeply wired to trust this.

Dr. Porges calls it the Social Engagement System.

I’ll demonstrate…

3) Slow eye movements reduce hyperarousal

Over 50% of the human brain is devoted to vision processing.

Eye movement therapy (EMT) takes advantage of the visual system to shift your state.

It has shown a reduction in heart rate of 15-20 BPM for PTSD patients.

Here is a simple protocol to start…

• Move your eyes (not head) slowly from left to right
• Take 3-5 seconds per movement
• Follow a finger if you need
• Perceive the peripherals
• Repeat for 3 minutes

The next signal of safety is even more powerful.

4) Social cues of trust

Signals of trust are signals of safety.

Your vagus (relaxation nerve) is connected to your face and body. Receiving these communications create a sense of calm in you:
• Open body language
• Relaxed eye contact
• Generosity
• Play

"Safety is not the absence of threat; it is the presence of connection.”

The social engagement system (SES) is an active brake on primal defense mechanisms. It's mediated by the vagus nerve, slowing the heart and reducing adrenaline.

Next, a few things you can do alone...

5) Humming, chanting, or gargling water

They stimulate the vagus nerve directly through the throat.

Try it now. “HMMMMM”

It’s relaxing isn’t it?

We’re not done yet.

6) Animal sounds

Birds, crickets, and toads chirp in the absence of predators.

if you can’t trust your own instincts of safety, you can trust an animal’s.

Try animal soundtracks on Spotify.

I saved the best for last.

7) Long hugs

Prolonged touch signals safety and trust. Here is the most beneficial type of touch, according to data:

20+ seconds - signals deep trust and releases oxytocin
Medium pressure - signals nonviolent & supportive touch

But what if you don’t have someone to hug?

Giving yourself a hug or using a weighted blanket activates the vagus nerve, too.

There are is an entire line of clothing designed to squish you into a calm little package - search ‘deep pressure vest.’

When you’re alone and need it the most, you can still find safety.

It only takes 10 minutes to try everything on this list.

Find what works for you — and you will have a resource for the rest of your life.

Let me know in the comments what works the best for you.

For more powerful insights on safety and overwhelm in your life, follow me @theOptimalHenry.

And if you think someone else would benefit from this thread, share the first post below:

https://x.com/theOptimalHenry/status/1889669638625038587