Hyperarousal | 2 Minute Heart-Centred Slow Down

If your nervous system feels stuck in high alert, racing thoughts, pounding heart, tight chest, agitation, or that wired-but-tired feeling, this 2-minute heart-centred reset is designed to help you slow down gently and calm down your nervous system. Hyperarousal can show up during stress, conflict, burnout, sensory overload, or anxiety. In this short practice, you’ll use longer exhales and simple heart-focused grounding to signal safety to the body and soften fight-or-flight.

Listen in the morning if you wake tense, before bed when you can’t switch off, after a difficult conversation, during a lunchtime reset, after scrolling the news, or anytime your system feels “too much.” This practice doesn’t force calm; it supports your body to gradually settle and widen your window of tolerance.

Transcript

Welcome, My name is Sandhya. If your body feels fast right now, If your heart is beating strongly or your thoughts are racing, Let's slow down together. If it feels comfortable, Place one hand over your heart's center at the center of the chest, Eyes closed or gazed to a fixed point. Take a slow breath in through your nose and a long breath out through your mouth. Again, Inhale and as you exhale, Blow out through the mouth as if you're blowing out through a small straw. And continue in. This shape of the mouth helps to lengthen the exhales, Helping to calm you down a little. Hyperarousal is your body's way to prepare for danger. There's nothing wrong with you. It means your system is switched on. With these conscious breaths, Allowing the exhale to be longer than the inhale, It helps to calm the nervous system and the mind down. Feeling your hand upon your chest and the support of the surface beneath you. You are safe. You are here. Take one more deep breath in and on the next exhale, Slowly opening your eyes.