Do This Now: Calm Your Nervous System
Do This Now to Calm Your Nervous System
By Vikki
If your chest feels tight, your mind is racing or you just feel “too much” right now, this is for you.
You don’t have to fix your whole life in this moment. You just have to send your body one clear message:
“You are safe right now.”
This is a gentle 60–90 second reset you can do anywhere: in bed, at your desk, in the bathroom, on the sofa.
Step 1: Drop Your Shoulders
- Let your shoulders fall away from your ears.
- Unclench your jaw. Let your tongue rest softly in your mouth.
- Relax the muscles around your eyes and forehead.
You don’t have to look calm. Just let your body soften by 5%.
Step 2: Breathe 4–6
We’re going to slow the body down from the inside.
- Inhale gently through your nose for a slow count of 4.
- Exhale through your mouth for a slow count of 6.
- Repeat this 5 times.
Don’t force it. Keep it soft. The long exhale tells your nervous system, “We’re safe.”
Step 3: Feel One Thing That’s Real
Bring your attention out of your head and into your body.
- Notice your feet on the floor or the bed.
- Notice the fabric against your skin.
- Notice the weight of your body being held up by the chair, sofa or mattress.
Say quietly in your mind: “Right now, I am here. Right now, I am held.”
Step 4: Give Yourself One Gentle Thought
Finish with one sentence that feels kind and true enough for today. For example:
- “I don’t have to sort everything out right now.”
- “For this moment, it’s okay to just breathe.”
- “I am allowed to rest.”
Let that sentence sit in your body for a few breaths.
If You Need a Bit More
If your system is still buzzing, add any of these:
- Wrap yourself in a blanket or put on a cosy jumper.
- Make a warm drink and hold it in both hands.
- Put one hand on your chest and one on your belly and breathe slowly.
- Look at something calm – the sky, a plant, a wall, a candle.
You don’t have to feel “perfectly calm”. Even a 10–20% drop in intensity is a win for your nervous system.
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