Where Real Control Begins: The First 10 Switches of Internal Mastery

PAID ARTICLE: The 60 Internal Switches That Separate Coping… from Commanding

Where Real Control Begins: The First 10 Switches of Internal Mastery

These 10 switches form the foundation of internal mastery.

The Jack Hopkins Now Newsletter #640: Sunday, November 9th, 2025.

The 10 Digestion & Gut Control Switches -Expanded Switches

There’s something I need to tell you up front…especially to those of you who read the free edition and thought:

“If those first ten switches worked that fast…
What happens when I get all sixty?”

Here’s the truth…

If I were to drop all sixty advanced internal switches on you in one firehose blast… you’d skim it…save it…feel inspired…and maybe use two of them.

That’s why…for the sake of actual transformation…we’re doing this the right way.

Not all at once.
Not crammed together.
Not overwhelming.

Instead…
I’m rolling out the full system in waves of 10 to 20 at a time…exclusively for paid subscribers.

Why?

Because the human nervous system doesn’t learn through information overload.
It learns through integration.
Repetition.
Embodiment.
Testing.
Feeling.

These aren’t “tips.”
They’re control levers.

And today…
we begin with the first 10 switches of gut command…fully expanded…fully explained… and ready for you to plug directly into your body.

These are the switches that calm inflammation…increase motility…restore vagal tone… drop stress eating…smooth digestion…and give you the ability to turn your gut back into an ally instead of an enemy.

If you master these ten…the next fifty become ten times easier.

This is the start of internal mastery.
Let’s dive in.

1. The 47-Second Vagus Reset

Exhale 7 → pause 2 → inhale 5 → pause 3.
Repeat 5 cycles.

Why It Works (The Science)

The vagus nerve is the primary communication highway between your gut and brain.
Long…slow exhalation…activates the parasympathetic nervous system…the “rest and digest” side.

When the exhale is longer than the inhale, three things happen:

• Heart rate drops (respiratory sinus arrhythmia).

• Vagal tone increases.

• Gut motility improves within minutes.

How to Do It (The Method)

1. Sit or stand with your spine straight.

2. Exhale slowly for 7 full seconds, like air leaking from a balloon.

3. Hold for 2 seconds.

4. Inhale through your nose for 5 seconds.

5. Hold for 3 seconds.

6. Repeat five cycles (about 47 seconds total).

This is a literal nervous system reset button for digestion after stress…meals…or sudden discomfort.