When You're Overwhelmed: Somatic Reset

Feeling overwhelmed or anxious and need a quick reset?
This short, gentle breathwork practice helps calm the nervous system and bring you back into your body in just five minutes.
Using simple somatic tools — orienting to your surroundings, light movement, grounding touch, soft humming, and slow extended exhales — we signal safety to the body and settle stress naturally. Perfect for moments when you feel scattered, overstimulated, or need to steady yourself between tasks.
A trauma-aware, body-based reset you can return to anytime.

Transcript

Hi and welcome, My name is Leila and this is a 5 minute nervous system reset practice using the breath and somatic tools to bring you back into your body. Take a comfortable seat, You don't have to sit in any specific way, Find something that feels supportive for you. Keep the eyes open and start to look around the room that you're in. See if you can notice any shapes, Textures, Colors, Noticing where the light is coming into the room and the shadows that the light creates. Looking all the way to the top towards the ceiling of the room and all the way to the bottom, Looking all the way behind you and around you, So you can really orient yourself in the space that you're in. And then really slowly, As you start to deepen your breath, Start rocking your shoulders from side to side, Feeling the weight shift from one sit bone to another, Feeling the heart, The stomach, The ribs move from side to side. You can keep moving from side to side or find stillness based on what feels better in your body today. And move your awareness towards your sits bones or if you're laying down, Whatever parts of your body that is touching the earth. See if you can get heavier through the parts of you that are touching the earth and feel the ground, The earth rise up to support you. Feel a gentle softening into the support. Take a deep inhale through your nose. Take a big exhale out of your mouth, Making the exhale longer than the inhale. We will practice three hums together. The first hum will be towards our pelvis, The second one towards our heart, And the third one up into our head. Try to feel the vibration that you're creating in your body deeply here. Inhale, Humming into the pelvis and the stomach. Take a deep inhale, Humming into your heart space. Take a deep inhale, Feeling the hum vibrate the top of your head. Inhale through your nose and make an O shape with your lips and allow the exhale to be double as long as the inhale. Place one hand on the heart, One hand on the belly and allow your hands to create gentle pressure onto your body. Here, Keep breathing, Inhale through your nose, Allow your hands to create gentle pressure and create the O shape with your lips and exhale out the mouth really slowly. We'll do this two more times together. Inhale through your nose, Feel the breath fill your body up from the sits bone up to the crown of your head. Make an O shape with your lips. Allow your hands to create pressure as you exhale out your mouth really slowly. One more time together, Breathing deep in. Allow your hands to create pressure on your chest and on your belly as you exhale out your mouth as slow as the exhale yet. You can keep breathing this way or if you need to move on with your day, Choose to end the practice. Thank you and I hope to see you next time.