COURSE

Calm Your Nervous System

When you are living with constant stress, anxiety, or mental exhaustion, telling yourself to "just relax" rarely works. Your nervous system is stuck in overdrive, and you need practical, body-based tools to help signal safety back to your brain. Drawing from heavily researched, evidence-based practices and personal experience, this 5-day video course bypasses the busy mind and goes straight to the body. Over five short daily videos, you will learn exactly how to rapidly calm and regulate your nervous system. We will be learning the 5 skills of: ~Physiological Sigh ~The Posture of Safety ~ACE: Acknowledge, Come back to the body, Engage with the world ~Progressive Muscle Relaxation Technique ~Resonance Pacing Whether you are dealing with daily overwhelm or navigating a heavier mental health season, these quick resets are accessible, require absolutely no equipment, and can be used anywhere you happen to be. You don't need hours of free time to find relief. There are no tools needed, just your body and your breath! Join me for five days to build a practical, powerful toolkit you can carry with you whenever you need to find your center.

Meet your Teacher

Carrie Suwal

Canmore, AB, Canada

Filmed amidst the grounding energy of the Canmore mountain range on traditional Treaty 7 territory in Canada, Carrie Suwal shares a calmness course designed specifically to nourish and restore the nervous system. She is a Registered Massage Therapist, Mikao Usui Reiki Master, channeler, and intuitive with trauma-informed training. Carrie has cultivated a deep understanding of how our physical and energetic bodies hold onto stress. While she shares her holistic work globally as a meditation and continuing education teacher, this course bridges her professional expertise with her own lived experience. Carrie teaches the exact practices and somatic tools (all backed by research) she utilized to move out of survival mode and regulate her own nervous system. Through this course, she offers a compassionate, grounded roadmap for others seeking to cultivate safety, resilience, and true inner stillness within their own bodies.

5 Days

820 students

4.9 stars

6 min / day

Anxiety

English

Lesson 1

The Breath Reset ~ Physiological Sigh

When stress hits hard, your breathing becomes shallow and erratic, locking your body into a state of panic. Today, we are going to use a highly researched, two-step breathing technique that acts as an immediate override switch for your nervous system. By specifically expanding the lungs and extending the exhale, we will rapidly offload tension and slow your racing heart. This simple practice offers the fastest real-time physical relief for acute anxiety, requiring absolutely no equipment. Join me for just a few minutes to clear the mental fog and return to a state of calm. Music: Divine - Amaranth Cove. Filmed at the Bow River in 3 Sisters, with Lady Macdonald and Grotto Mountain in the background

Lesson 2

The Posture Of Safety

Your brain is constantly reading your physical posture to determine if you are safe or in danger. In this session, we will explore a subtle but powerful physical reset that uses your body language to interrupt the loop of distress. By intentionally shifting your facial muscles and opening your hands, you send a direct biological signal of safety back to your brain. This simple shift in posture immediately neutralizes resistance and invites a sense of deep, physical receptivity. Learn how to drop your defenses and invite peace into your body, no matter what is happening around you. Music: Divine Amaranth Cove. Filmed in the forest by the Quarry Lake with Mount Ha Ling in the background

Lesson 3

The Grounding Anchor

When you feel caught in a spiral of overwhelming thoughts, it is easy to lose touch with the present moment. Today’s practice will teach you a highly effective, three-step grounding exercise designed to pull you out of your head and back into your body. We will gently acknowledge your internal experience, actively engage your physical senses, and reconnect with your immediate surroundings. This technique creates a safe anchor in the storm, allowing you to observe your feelings without being consumed by them. Step into this quick practice with me to instantly stabilize your energy and regain your focus. Music: Vintergatan: Strom. Filmed in 3 Sisters, with Grotto Mountain featured in the background.

Lesson 4

Progressive Muscle Relaxation For Deep Tension Release

Unprocessed stress often hides in our muscles, creating a baseline of tension that keeps the nervous system on high alert. During this session, I will guide you through a systematic sequence to gently squeeze and then completely release trapped physical stress. By intentionally creating and then letting go of this tension, your muscles send profound signals of safety directly to your brainstem. This practice actively drains the exhaustion from your body and leaves you feeling deeply rested and restored. Give yourself these few minutes to physically let go of the weight you have been carrying all day. Music: When The Sun Rises - Center Of Attention. Filmed in the forest near a small waterfall by Quarry Lake

Lesson 5

Vagal Toning With Paced Resonance Breathing

The rhythm of your breath holds the ultimate key to mastering your body's stress response. For our final day, we will practice a specific breathing pace that acts as a powerful brake pedal for your autonomic nervous system. By slowing down to an optimal rhythm, we will directly lower your cortisol levels and build incredible physical resilience. This soothing technique cultivates a profound sense of inner stillness that you can carry with you long after the video ends. Finish this course strong by mastering a vital tool that will help you maintain lasting balance in your everyday life. Music: Into The Forest - Center Of Attention. Filmed beside a creek that flows from the glacier-fed Spray Lakes

Ask your teacher

This course includes 16 community questions and 13 audio replies from Carrie Suwal. The community classroom and teacher audio replies are only available via the app.

4.9 (48)

Recent Reviews

Eugenia

October 18, 2026

This was such a lovely gentle course. The content was simple and helpful, not only because it was accessible and something I can easily include in my day, but every detail was crafted with such love and peacefulness from the beautiful visual setting, the gentle music and the voice and presence of the teacher. I am sooo grateful for the experience. I will return to these practices until they become second nature and will follow this wonderful teacher. Sometimes on Insight Timer I come away from a course or video knowing in a deep way that this teacher is fully trustworthy as a companion on my soul walk. That is how I felt with this course.

Victor

October 16, 2026

The course is simple and highly effective. Easy to apply practices. I will save to my reference folder!

Derek

October 13, 2026

Beautiful Voice and music just a gentle way to quiet down the nervous system. Definitely need to take the class again and again just things to just bring into the psyche. Thank you so much.

Frank

October 13, 2026

I’ve been meditating daily for over 2 years, and have learned more about breath and how it is used in calming and healing. I have hypertension, and breath work, daily, keeps my blood pressure down.

Philip

October 13, 2026

Very helpful videos!

Natalie

October 13, 2026

Short effective sessions

Gloria

October 12, 2026

I really enjoyed these 5?sessions with you, Carrie. The beautiful nature settings and your simple wise messages will stay in my heart. Thank you. I look forward to more time with you. ✨🙏🩵🙏✨

Amelia

October 10, 2026

Great relaxation response with the breathing

Shannon

October 9, 2026

This course covers very basic, evidence based, regulation techniques that anyone can adopt into their daily lives. Carrie does a fabulous job of explaining and guiding the practices. The natural setting of each video adds to the overall effect of the course. I will definitely incorporate all 5 techniques into my days- especially when feeling activated or stressed. Thank you, Carrie!!! 💜

KatieG

October 1, 2026

Carrie herself is a balm and helps quiet my nervous system! But yes, take this course to learn or re-connect with practices that you may already have had some exposure to. Truly excellent, accessible and simple tips to buid into my day. Thank you ! 🙏🏼

Martin

September 22, 2026

🙏

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