The Emotional Reset | Nervous System Regulation

Sometimes you just need a reset. Not a lecture, not a framework, just a guided experience that meets you exactly where you are and helps you come back to yourself.
The Emotional Reset takes you through a full nervous system reset using somatic tapping, vagus nerve breathing, and bilateral stimulation. You'll move from whatever emotional state you walked in with—whether you feel overwhelmed, scattered, anxious, or shut down—and shift to something calmer, clearer, and more grounded.
This is your on-demand version of the live Emotional Reset class. Same experience, available whenever you need it.
Perfect for emotional overwhelm, overthinking, transition seasons, or when you just need to come back to your heart. Please note: This practice is not a replacement for professional medical or psychological care. Because it involves deep relaxation, please do not listen while driving.

Transcript

Hello, Beautiful soul. Welcome to your emotional reset. This video is a companion to the live class, Emotional Reset Live. So if you can't join me live, This is a great video to use in its place. Today is about coming back to ourself. This session is not about forcing a fix or a change, But rather giving your mind and body the tools it needs to feel safer, Clearer, And more balanced. So let's get started. First, We just wanna do a check-in. Find our baseline. So right now, On a scale of one to five, Five being totally relaxed, And one being not relaxed at all, Where would you rate yourself right now? I'm gonna check in two. So right now, I'm at about a three and a half. Notice where you are. Again, This is just our baseline. We wanna know where we're starting. Now let's put our hands over our heart and check in with ourself emotionally. Let's go ahead and close your eyes. I'm gonna ask you to ask yourself, What am I feeling right now? Notice that the answer floats right up to the top for you. Now ask yourself, What does this feeling want me to know? And again, The answer will float up. And finally, We're going to ask, What do I need today to move forward with peace and clarity? And again, Let that answer come right up for you. Remember that whatever we're feeling, We don't need to change or fix it. We just wanna hold space for ourself and let our emotions speak. Oftentimes, When we stop to listen to where we're at emotionally, The emotions can resolve on their own. All right, So let's go in to our nervous system. So let's go ahead and get started with our nervous system regulating exercises. We're gonna start with the vagus nerve breath. This is my go-to exercise anytime I can feel myself starting to dysregulate. So if I feel that stress, The worry, The fear kicking in, This is the exercise I use. It's very simple. What we're going to do is take a deep breath in through our nose, Hold the top for a count of four, And then it's a long, Slow exhale through pursed lips like you're blowing through a straw all the way out to the end of our breath. Remember, The magic is in the exhale. So that long, Extended exhale actually slows our heartbeat down. And that sends a signal through our vagus nerve that we can relax. The vagus nerve is the largest nerve in your body and it extends out to all the other nerves. So as we send that relaxed signal through the vagus nerve, The body starts to relax. So let's try it together. Take a deep breath in through your nose. Hold at the top. Long, Slow exhale like you're blowing through a straw. All the way out to the end of your breath. Now, After one breath, Notice where you feel a shift in your body. This might be a big shift or it could be really subtle. You might feel it in your shoulders, You might feel it in your neck or your face. Maybe you don't feel anything at all. Whatever we're feeling, We're just going to note it. All right, Let's do another one. Take another deep breath in through the nose. Hold at the top. Long, Slow exhale through pursed lips. And again, Let's check in with the body. Where am I feeling a shift? I felt my eyebrows lower this time and the back of my shoulders spread out a little bit. So that tells me I'm creating a shift in my body. Now I want to teach you the turbo boost. So there are several different points where we can connect directly with the vagus nerve. There's a bunch of points in our face that can connect with our vagus nerve. We're going to use our ears. And what we're going to do is we're going to see if we can create a nervous system shift using our ears. So I want you to try tugging gently down on your earlobes. Oh, I feel that in my jaw. And now try alternating that tug, See if that does anything. What we're looking for is a yawn, A sigh, A hard swallow or hard blink. All right, Try pulling your ears directly out. This one feels weird, But kind of good at the same time. Oh boy, Here I go. That's what we're looking for. All right, You may not have felt it there, So let's try tugging upward. And again, We're looking for the yawn, Sigh, Swallow, Blink. Okay, Now try going up and out. All right, Which direction did you feel the nervous system start resetting itself? For me today, It was out. But earlier, It was up and out. So the reason I point that out to you is because every time you do this practice, You may find that your body responds in a slightly different way. So the direction that gave you a sense of a nervous system reset, That's the direction I want you to go in. So for me, It was out. For you, It might be up or down or up and out, Maybe out as well. We're going to pair that ear tug with our exhale. So take a deep breath in through the nose. Hold at the top. Now, As you exhale through pursed lips, Gently tug on the ears. You might find that just like me, You couldn't finish the exhale because you went into a big yawn or sigh or swallow. I was just taking notice the shift that's happened in your body. My whole face feels more relaxed now. And definitely, My back is smoothing out. Where are you feeling it in your own body? All right, We're going to check in again. On a scale of one to five, Five being totally relaxed, One being not relaxed at all, Where would you rate yourself right now? I am definitely at a 4. 5 now, So I can see that I've shifted a little bit. If you haven't shifted, That's fine. Again, We have to consider what were we coming from? Were we coming from a stressful event or situation? Was the body tight? Were we on all day? Were we at work? Did we have to perform in some way? All of that can affect your relaxation level. So it's not about you have to shift, It's noticing, Did that shift me? All right, Next, What I wanna do with you is I wanna go into one of our most powerful exercises. We're going to pair tapping, Also known as EFT or emotional freedom technique, With seven statements that science has shown have a positive benefit on our brain. They shift our brain in a positive way. So the tapping alone can reset the nervous system. So if all we did was tap, We could actually reset our nervous system in that way. We're moving energy through the meridians of our body. So it's like we're getting rid of any energetic traffic jams and smoothing the flow out. That alone can create a nervous system shift. We're gonna pair that with these seven statements that peer-reviewed science have shown creates a positive neurological effect in our brain. So these statements, Just thinking these statements can have a positive impact on your brain. When you speak them out loud, They have an even more powerful effect. And what we're gonna do is we're gonna pair those powerful statements with tapping to create a combination of a positive neurological shift and a nervous system rebalancing at the same time. So if you are new to tapping, You've never done it before, It's super easy. All you have to do is follow along with me. You tap where I tap and repeat what I say. So the first thing we're gonna do is we're gonna tap on the side of our hand, Can be either hand. So I want you to take a minute, Feel which side feels good to tap on. All right, And it's the karate chop points, Blade of your hand, And we're gently tapping here. And we're gonna start by saying a grounding statement. So here we say, No matter how I feel right now, I choose to love and accept myself exactly as I am. No matter where my nervous system is at, I deeply love and appreciate myself. And even if I'm going through a lot of stress right now, I choose to be kind and loving to myself. All right, So now we're going to start tapping at the different points on the face. And again, You just follow along with me. So make a choice right now. Are you gonna tap with your left hand on the left side of your face, Right hand on the right side, Or do you wanna do both? Because you can do it either way. I'm gonna tap with my left hand, And I'm gonna start at the inner corner of my eyebrow. So tapping at the inner corner of our eyebrow. The statement is, I am safe right now. I am safe right now. So continue to tap here. And I wanna share with you what this statement, I am safe right now, Is doing for your brain. It's signaling to your amygdala, Which is the fear center of your brain, That it's okay to stand down. It's helping to remind your brain that you are not in danger by deactivating the fight or flight response and promoting the parasympathetic response, Which is our rest and digest state. And all we have to say is, I am safe right now. Pull your brow bone around to the side of your eye, Tapping at the side. And here we say, I can change my brain. I can change my brain. I can change my brain. This statement, I can change my brain, Engages our neuroplasticity, Which is the literal ability to form those neuropathways. So we're literally changing our brain. And it boosts motivation and enhances openness to new experiences by activating the prefrontal cortex. So we say, I can change my brain. Bone around to under your eye, Directly under your eye and tapping here. The statement is, I am enough. Enough stimulates the self-worth center of the brain. It also boosts serotonin production, Which is our joy hormone, And oxytocin production, Which is the love hormone. It shifts our inner dialogue towards self-compassion and helps to reduce shame-based triggers. So we say, I am. Now we're gonna tap under our nose and that little divot between your nose and your lips, Tapping here, We say, Mistakes are how I grow. Mistakes are how I grow. Mistakes are how I grow. This statement, Mistakes are how I grow, Interrupts our inner critic loop. It helps to release perfectionism and it activates the learning centers of the brain, Which are the hippocampus and the ACC. So we say, Mistakes are how I grow. And now we're gonna tap on that little divot on our chin. So tapping here, We say, My thoughts are not facts. My thoughts are not facts. This statement, My thoughts are not facts, Challenges cognitive distortion. So a cognitive distortion is an overlay or a story we put on top of a situation. For example, If your boss called you up and said, I need to see you in my office in five minutes. If your first thought is, Oh my gosh, I'm getting fired, That's not the information you got. That is an overlay. That's the story you are telling yourself. It's a cognitive distortion. This statement helps us break those apart. It also activates the dorsolateral prefrontal cortex, Which helps support clear decision-making and gives us meta-awareness. And that's something we want. Meta-awareness puts you in observer mode. It gives you the 40, 000 foot view, Allowing you to see both the situation as well as what you're thinking about the situation. And all we need to say is my thoughts are not facts. At our collarbone, So find your collarbone and go just underneath it and gently tap there. You can use one hand or both hands, Either side. The statement is my presence matters. My presence matters. My presence matters. This statement, My presence matters, Reinforces belonging and significance. It helps to strengthen our social brain circuitry by releasing oxytocin, Which is that love-bonding hormone. And it helps to anchor in self-trust. All right, I want you to take four fingers now and we're gonna go under our armpit. We're gonna go down four fingers on the side of the body. If you wear a bra, That's where your bra band would be. We're gonna tap there. And the statement here is today is a new opportunity. Today is a new opportunity. Today is a new opportunity. This statement, Today is a new opportunity, Encourages forward movement. It refreshes the mindset and supports dopamine flow, Tied to hope, Potential, And action. So we say today is a new opportunity. All right, Now we're gonna tap at the top of our head. And what we're gonna do is we're gonna create sort of a master statement from those seven. And we're gonna say here, I am safe, I am enough, And I am open to what is possible. I am safe, I am enough, And I am open to what is possible. One more time, I am safe, I am enough, And I am open to what is possible. Go ahead and release. Take a deep breath in through the nose. Hold at the top and release. All right, Let's check in again. On a scale of one to five, Five being totally relaxed, And one being not relaxed at all, Where would you rate yourself right now? I'm still a solid 4. 5. Again, We might not see movement. We might feel a little movement. Depends on where you are. Let's check in on where we're at today. All right, So for our last exercise, We're going to do some bilateral tapping. So how you do bilateral tapping, Super easy. We're gonna cross our arms over our chest, And I want you to feel where it feels good to hold it. Do you wanna go in a little tighter? Do you wanna go wider? Today, I'm feeling it right here. You're gonna find that spot, You're gonna gently press in, And then you're gonna tap, Tap, Tap, Tap. That's it. Tap, Tap. This is bilateral tapping, Also called butterfly tapping. And it helps to support trauma release, As well as helping us integrate on an emotional level. And it creates a sense of safety in the body because it mimics something our body remembers from when we were very little, Being held and patted. But my favorite part of bilateral tapping is that it stimulates both hemispheres of our brain. Oftentimes, We spend a lot of time in one hemisphere. It's usually our left, Especially if we're working or studying, Or we're doing anything productive, We're in our left hemisphere. And then when we meditate, We move over to the right. But there isn't a lot of times where we're in both hemispheres. This move, Bilateral tapping, Gets you in both hemispheres of the brain, And your brain loves it. It feels like a brain massage. So the longer we stay here, The more that brain gets a nice massage. So while we're here, Let's say a few closing statements. I am here in my body, And I am safe right now. I can hold space for myself, And I allow what no longer serves me to melt away with love and appreciation for all that I have learned. I remember peace is available to me now. All right, Give yourself a little squeeze. Give yourself a hug. Send appreciation and love to you for taking the time to help your nervous system reset itself. Excellent job. Before you go, I just wanna remind you that you can do this class with me live every Thursday at 10 a. M. Pacific time right here on Insight Timer. I've also been introducing it on Fridays at five, And depending on how that picks up, I might add it to there as a permanent slot as well. But I just want you to know there's an opportunity for you to do this live, Get live support and feedback and interaction. There's something about doing it in a group that just feels even more grounding, And I wanted you to know that you have an opportunity for that. Thank you so much for showing up for yourself. I'm super proud of you for taking the time out to help your nervous system reset. And I just want you to remember you're magical and you've got this.