Quick Somatic Nervous System Reset for Stress Relief

This short somatic-based guided practice combines box breathing, body awareness, supportive touch, tapping and intuitive movement to help your nervous system settle. You will be guided to notice where your body is holding tension, offer yourself gentle cues of safety and release excess activation through shaking and movement.

Use this breathwork and somatic reset whenever you feel overwhelmed, tense, emotionally heavy or disconnected and want to return to a calmer, safer and more grounded state.

Disclaimer: Don't use this practice if you have severe anxiety or any medical condition. Instead, try a mindfulness-based practice on the profile.

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Transcript

If you're feeling overwhelmed or stressed, We are going to do a quick little nervous system reset. So if you're ready, I want you to first find your most comfortable position. This is going to be a short practice. And first, Close your eyes or keep them slightly open. Now, I want you to completely exhale all the air out through your mouth. Now inhale from your nose. And exhale. Through your mouth. Now keep breathing naturally. We are going to do a quick little breath work called square breathing or box breathing first. So what we're going to do during the next few minutes, We're going to inhale from our nose on a count of four. We're going to hold our breath on a count of four. Exhale on a count of four and then again hold the breath on a count of four. So if you're ready. Inhale from your nose on 1, 2, 3. Four, Hold your breath. 4. Exhale 2. Tree. For hold. 4, Inhale 2, 3, 4, Hold 4, Exhale, 2, 3, 4, Hold. For one more time, Inhale, Two. 3 for Hold. For exhale. Tree. For hood. For now completely let go of this breathing cycle. And simply return back to your normal state. Breathing cycle. Now, I want you to simply pay attention to your body. And notice where do you feel. Tightness, Attention. Maybe you feel it in your head. Maybe in your shoulders, In your legs. We are not doing anything right now. We're simply observing. Now, Despite of how you're feeling right now, I want you to send signals of safety to your body. You can maybe bring your hand, Your right or left or both hands towards your chest. And you can simply rub your hand on it. And just Give that comfort, That safety that your body might need. You can even tap. And maybe you want to say some affirmations. The ones that I really like. You are safe right now. Nothing is required of you. I want you to know body. That you are safe. Just simply sit here for the next few moments. You can keep repeating these affirmations. Giving this extra sense of safety. To your body. Just know that in this moment. You are safe. You don't need to do anything in this moment. This is your time. Let your nervous system relax. I want you to maybe bring some movement through your hands. Maybe you want to clap. Or maybe you want to shake, Just a very gentle shake. Sometimes we call it somatic shake or somatic movement. You can move, You can shake, However you feel. If you want to stand up, You can. I cannot right now because then you won't be able to see me, But feel free to, You know. Shake or just go with your intuition. If you feel you want to maybe touch your chest, You want to shake your chest, Or you want to jump, You want to maybe even scream, Just make sure that people are not getting scared by your screams. So let it all out. Let it all out. This is such a good exercise. I'm just also doing it with you just moving with intuition. Even if you feel some tightness in your neck. All right. That is more than enough for now. Now you can simply sit in this moment. Spend as much time as you want in silence. And if you're ready. You can come out of this practice and continue with your day.