2- Minute Nervous System Reset

Before You Begin

You can do this anywhere — sitting, standing, or even in a private moment during overwhelm. This practice resets your vagus nerve, soothes emotional flooding, and reconnects the mind and body.

1. Drop Back Into Your Body (20 seconds)

Place one hand on your heart and one on your belly. Take a slow inhale through your nose, then exhale through your mouth.

Say:

“My body is safe enough to relax right now.”

2. Feel Your Feet (20 seconds)

Direct your focus to your feet. Press them gently into the floor. Feel the support rising up to meet you.

3. Vagus Nerve Reset (30 seconds) Turn your head slightly to the right without straining. Hold 15 seconds — wait for a swallow, yawn, or sigh. Turn your head slightly to the left and hold 15 seconds.

4. Thymus Activation OR Cross-Body Tapping (30 seconds)

Option A — Thymus Tapping:

Gently tap the center of your chest (between collarbones). Tap rhythmically to calm stress and activate healing energy.

Option B — Cross-Body Reset:

Cross your hands at the wrists over your chest. Tap alternately: Right... Left... Right... Left... This reconnects both sides of the brain and brings you out of fight-or-flight.

5. Breath Reset (30 seconds)

Inhale for 4 seconds. Hold for 2 seconds. Exhale for 6 seconds.

Repeat this cycle three times.

6. Set Your Emotional State (20 seconds)

Place both hands on your heart.

Say:

“I am here. I am grounded. I am safe. My body knows how to reset.” Feel your nervous system settling into peace.