Reset The Nervous System: Breath & Listening For Overwhelm

This practice bridges mindfulness and trauma-aware healing. You’ll be guided to slow your breathing, extend your exhale, and use sound as an anchor to regulate your nervous system. Drawing on both Dharma wisdom and modern neuroscience, this session is designed for times when stress feels too heavy to carry alone. Each breath and each note of listening becomes a reset — simple, effective, and repeatable in daily life.

Whether you’re struggling with stress, anxiety, or sensory overload, this meditation gives you tools to downshift your nervous system in real time.

Transcript

Welcome.

If you're here,

It probably means you've been carrying too much,

Overwhelmed,

Stress,

That wired but tired feeling.

Tonight,

We're going to reset the nervous system.

Not by force,

Not by escaping,

But by breath and by listening.

First,

Settle in.

Let the body find a posture that feels steady.

Close your eyes if that feels right.

Notice the ground beneath you,

Holding you up.

Bring one hand to the belly.

Take a slow breath in through the nose.

Feel the belly rise and exhale long to the mouth.

This is called downregulation.

It tells the body you're safe.

You can stand down.

The war inside is not forever.

Now bring your attention to sound,

The breath in your chest,

Or the quiet of the room itself.

Don't chase the sound,

Just let it come to you.

This is nervous system reset too,

Reminding the mind it doesn't have to grip.

When thoughts rush in,

When tension shows up,

You listen.

Your breath is the anchor.

Your listening is the compass.

Together,

They bring you back here.

Let's practice one last round.

Inhale slow through the nose.

Exhale long through the mouth.

Feel the jaw unclench.

Feel the weight ease,

Even just a little.

Take one final inhale.

Notice how the system feels now.

Maybe lighter.

Maybe calmer.

Maybe just a little more possible.

Remember,

Your breath is proof you're still here.

And your listening is proof you're not alone.

Walk with both gentle strength,

Fierce compassion.

Thank you for practicing with me.

May your nervous system find rest and may your heart stay open.

Thank you.