Quick Nervous System Reset For Work Stress

Feeling work stress or stuck in fight-or-flight? This short nervous system reset is designed to help you quickly regulate and return to steadiness.

Through a simple physiological sigh breath and gentle, body-based guidance, you’ll be supported in releasing tension, calming mental overactivity and shifting out of stress response. This short practice is especially helpful during the workday, between tasks, or before transitioning into your evening.

You can return to this reset anytime you need a moment of regulation and grounding.

Follow me here for ongoing nervous system support and restorative practices.

Transcript

If you're listening to this,

Work stress may have been building in your system.

So before we change anything,

Place one hand on your heart and whisper quietly to yourself,

I've got you.

Notice where you are right now.

If you're seated,

Let your feet rest on the ground.

Feel the contact beneath them.

Allow your body to be supported.

For the next few moments,

We'll offer your nervous system a signal of steadiness.

If it feels supportive,

We'll try a simple breathing pattern together.

It's called the physiological sigh.

Inhale slowly through your nose and when your lungs feel about halfway full,

Take a second small sip of air in.

Then,

Release everything with a long,

Slow exhale through your mouth.

We'll try that again.

Inhale slowly through your nose,

Second small sip,

Long,

Slow exhale.

And once more,

Inhale,

Again,

Slow,

Complete exhale.

Now let your breath return to something natural.

Bring awareness to your jaw.

Allow the tongue to rest at the bottom of the mouth.

Let your jaw soften.

Bring awareness to your shoulders.

Your next exhale,

Let them melt down your back slightly.

Bring awareness to your hands.

If they're holding tension,

Gently unfurl your fingers.

Allow your palms to soften.

Take one more slow breath in and a long breath out.

Before we close,

You might want to place one hand on your heart again,

Whispering gently to yourself,

I've got you.

Now,

Notice one thing you can see,

One thing you can hear,

And one physical sensation in your body.

You are here,

And in this moment,

You are safe enough.

When you return to your tasks,

You may do so from a steadier place.

You've just given your nervous system a reset.

Taking a few minutes to pause like this matters.

You're welcome to save this practice and return to it anytime you need support.

If you'd like ongoing nervous system guidance,

You're warmly invited to follow me here on Insight Timer.

Take care.

Reviews

A quick, easy & powerful technique.
The breathing style is new to me.
Thanks Laurence :)