Quick Nervous System Reset

Reset your nervous system with this quick practice. Learn a quick trick to help calm the body in moments of stress. This is my go-to practice! Breathing through the nose shifts the body into your parasympathetic nervous system. Practice the 4-4-8 breath practice with me.

Transcript

Welcome to this quick nervous system reset.

Find a comfortable seat,

Maybe rolling shoulders up and back,

Allowing the eyes to gently close.

We want to breathe in through the nose for this entire practice.

Breathing in through the nose brings us into our parasympathetic nervous system,

Our calming nervous system,

And out of sympathetic,

Which is our stressful nervous system,

Our survival mode nervous system.

So just nose breathing can calm us.

We want to have a really tall spine.

Allow the crown to move toward the ceiling and that's to allow space for belly breathing.

We want to breathe deep into the belly.

Correct breathing is not just lungs.

And lastly,

I'll invite you to bring your palms together,

Rub your palms together until you feel heat begin to grow and then bring both hands to your heart.

And let's just settle in here before we begin.

Breathing deep through the nose,

Maybe bringing awareness to the heart beating this morning.

And let's start with a few cleansing breaths.

Just breathe in through the nose and deep sigh out the mouth.

Let's do that two more times.

Deep breath in,

Deep sighing breath out the mouth.

One more.

Let's begin.

Breathing in through your nose for 1,

2,

3,

4,

Pause,

2,

3,

4.

Exhale out the mouth,

2,

3,

4,

5,

6,

7,

8.

Inhale,

2,

3,

4,

Pause,

2,

3,

4.

Exhale,

2,

3,

4,

5,

6,

7,

8.

Inhale,

4,

Pause,

4,

Inhale,

4,

Pause,

4.

Stretch the breath.

Maybe you get to 10 on this round.

Exhale,

8 or 10.

Now just notice,

Bring awareness to the body.

Hopefully you feel a little more calm.

Come back to this practice anytime you need.

I hope you have an amazing day.

Sending so much love and peace.

Thanks for practicing with me.

Bye.