Nervous System Reset

This short meditation offers a simple nervous system reset through conscious breathing. With gentle pauses and longer exhales, you’re invited to let go of effort and allow your body to settle naturally. There’s no fixing or forcing, just breathing and arriving in the present moment. A supportive practice for stress, transitions, or anytime you need a sense of calm and clarity.

Transcript

Hello and welcome to your nervous system reset.

Today we're going to be taking a moment to just breathe.

We're going to be using the breath as a technique for regulating our nervous systems for coming back home.

So we'll begin by breathing out wherever you are now.

And we'll invite a natural inhale all the way up in through the nose.

Pausing at the top and just letting go on the exhale.

Pausing slightly at the bottom and then inhaling for about a count of four,

Four,

Three,

Two,

One.

Pausing at the top and a slightly longer exhale for six,

Five,

Four,

Three,

Two,

One.

Pausing for a moment and inhale for four,

Three,

Two,

One.

And exhaling back out again for a longer breath out.

Five,

Four,

Three,

Two,

And one.

Breathing in now at your own pace.

Pausing at the top for a moment and just letting go,

Letting go,

Letting go.

Good.

Keep breathing just like this.

Seeing if you can just stretch out the breath a little longer every exhale.

No fixing,

No forcing,

Just allowing the breath to move through you.

So that you can arrive in this present moment fully inhabiting the breath,

Feeling every sensation,

The coolness in your nose,

Air at the back of your throat,

The expansion of the belly and the ribs,

And following it back out again.

Ribs contracting,

Belly sucking in,

Warm air now at the back of the throat and out the nostrils.

And take one more breath as if it's your first breath of life you've ever taken.

Really basking in it.

And as you exhale,

Allow your breath to return back to normal.

Welcome back.

I hope this practice gave you a little bit more rest,

A little bit more space,

A little bit more feeling of regulated in your nervous system.

May peace and clarity fill your day.