4-Minute Nervous System Reset: Simple Somatic Practice

This simple and effective body-based practice will support you in feeling more centered, calm, grounded, and resourced in your body in just 4 minutes.
Working with bilateral stimulation, box breathing, and self-applied touch, this exercise will help you to boost beneficial neurotransmitters like oxytocin, and come into a state of relaxation and restoration.
Thank you for being here with me today, and I hope that this video helps you move through your day with more ease, comfort and joy.
If you’d like to go deeper on this journey of learning to become an active operator of your nervous system, I’d love to invite you to join me on my 10-day audio course ‘Vagus Nerve & Nervous System Self-Regulation’, found on my profile under Courses.

Transcript

Hello and welcome to this quick nervous system reset practice. This practice is perfect for any time that you're feeling overstimulated, Saturated, Or flooded, And you want to ground back into your body and come home to yourself. So to begin, I invite you to bring your knees up. And wrap opposite arms around yourself. And just take a deep breath here. Exhaling twice as long. So we're going to be doing a practice called Havening, Which is stroking from your elbows up to your shoulders on both arms. Let's just try that one time. Deep breath. And exhale twice as long, Stroking from the elbows to the shoulders. Now continuing to gently stroke. From your shoulders to your elbows. You can also stroke along your forearms. If that feels comforting for you. Just really feeling the warmth of your hands over top of your skin. And enjoying it. That self soothing motion. And from here, We're going to add in a few rounds of 4-4-4 breathing. So continuing to Haven, We're going to breathe in for four. Hold for four. Exhale for four. Hold for 4. Beautiful. And keep havening up and down your arms, Breathing in for four. Hold for four. Exhale for four. Old for four. You can close down your eyes if that feels good to you. Closing your eyes and breathing in for four. Age for four. Exhale for four. Continuing to stroke your arms. And hold for 4. Last round, Breathing in for four. Hold for four. Exhale for four. And hold for four. And just coming back to normal breathing, I invite you to either stay in that position or come into a position that's comfortable for you. And just placing one hand over your heart and one hand over your lower belly. Taking a moment to check in with yourself. Are you noticing any subtle shifts? In your body, Your nervous system, Your heart. Are you starting to feel yourself coming home to yourself, Grounding into your body? I hope this practice has been supportive for you today, And if you would like to go deeper on this journey of learning to become an active operator of your nervous system, I'd love to invite you to join me on my 10-day course here on Insight Timer, Vagus Nerve and Nervous System Self-Regulation. You can find the course by tapping on My Name by Magaya. And that will take you to my profile. And there you can find the course in my courses tab. Thank you so much for being here with me today. Sending many blessings from my heart to yours, And I look forward to practicing with you again soon.

Reviews

very good. . . and helpful. Have found great results with 'Box' breathing. Attempts to practice this without traditional counting ' reset ' my nervous system quicker. . . because of the Havening approach I slowly spelled the word HOLD in lieu of actual counting. . . myind responded well to that! I love words and Hold had a double meaning in the moment just now... Hold as in Pause and Hold as in Havening ' be kind to yourself ' . . . Thank you!