10-Minute Regulation Exercise For Fight Or Flight

When the nervous system is trapped in hyper-activation, caught in the storm of fight-or-flight, our body and mind remain on high alert, draining our energy and clouding our clarity. To shift out of this state, we need to release the excess energy safely and then connect to the breath, and presence. Through intentional regulation, grounding in the body, slowing the breath, and reconnecting with the moment, we remind our system that it is safe to soften.

I’ve created an audio-guided exercise designed to gently lead you back to balance, helping you move out of stress and into a state of calm and restoration. Let this be your anchor to a pathway back to yourself. Listen now and allow your nervous system to unwind.

Transcript

Welcome everybody,

This is an exercise for when we are feeling in hyperactivation.

Before we start,

I ask you to jump a little on your place.

Shake your body,

Shake your vessel,

Shake your arms and your head,

Rotate your shoulders.

Take your time to do this and when you are ready,

Sit down or lie down,

Find a comfortable position and we start.

If you are ready now,

Wherever you are,

Place one hand on your belly and one hand on your heart and we slowly start to inhale.

We inhale through the nose and we feel the expansion of our diaphragm.

We connect with our breathing.

We connect with our inner state.

You are safe here,

You are safe now.

It's safe for you to stop and relax.

It's safe for you to feel.

It's safe for you to descend down into your body.

Allow your body to relax.

Allow your body to feel this safe space.

Allow your body to feel supported.

We inhale as much as we can.

We hold it for a second and then slowly we exhale and we keep it empty for a moment.

Now,

If you're ready,

Cross your arms in front of you.

Your left hand is squeezing the right shoulder and your right hand is squeezing the left shoulder.

We squeeze and we engage in this self-hug.

After you squeeze the shoulder,

You caress down to your elbow and you repeat this movement caressing your arms.

Now,

That you feel this nourishing self-hug,

You can repeat,

I am safe,

I am loved,

I am cared for,

I am protected,

I am supported.

I am safe here,

Now.

Allow yourself to feel all this cocoon of warm energy around you.

Now,

You can release the self-hug and with your finger,

I would like you to massage your ears.

We start from the top,

Moving down.

We massage and pull our ears.

While you do this,

Keep engaging with your breathing and see if you can manifest a yawn.

Yawning is extremely powerful for the nervous system.

Yawning,

It's like an energetical shower that shifts your energy when you yawn.

Your body,

It's feeling safe and it's clearing any negative energy inside of you.

So,

Take your time,

Massage your ears until you yawn.

When you did yawn,

Put your arms back on a resting position and connect simply with your breathing.

Feel your body relaxing,

Feel the powerful energy that we created in this moment.

This is your inner temple,

This is a place in which you can come every time you need to calm down your nervous system.

You are safe here.

You can feel the energy that we created is healing you and restoring you.

Imagine this beautiful light energy coming in through your nose and dark heavy energy leaving through your mouth.

This is a place for regeneration and you are welcome here every time you need to bring back to safety your body.

Enjoy this energy a little more and then you are ready to go.

Namaste.

Reviews

So beautiful and so powerful together. Loved it. Thank you 🙏🏽🤍