We did it! 12 days of the Nervous System Reset Challenge! Congratulations!!!
At the end of Day 12 Anaïs gives a quick recap of the tools offered during the challenge and reminds us that they’re not “meant to fix you; they’re here to support you.” She also says that regulation isn’t something we aspire to, it’s something that we practice time and time again, in a continual and growing relationship with our bodies and nervous systems. (It’s all about the journey, isn’t it?)
I don’t know about you, but I learned a few things about myself over the past several days as well as some quick, easy techniques for cooling my jets when things get to be too much. I especially liked the breathing exercises on Days 1 and 3 as well as the grounding activities on Days 2 and 6. Those are simple practices that I can do anywhere, at any time – and no one will even notice. I love to sing and dance, so Days 8 and 11 might be things to do when I’m by myself in the car or at home. I employed Day 10’s five-finger breathing technique just yesterday while my husband and I were struggling through our taxes. (Eye roll . . . breathe . . . breathe . . . breathe!!!)
Now, in case you don’t have access to the archives through the Plus membership on Insight Timer, I’ve made a table for you with each day, lesson, and a brief description of the exercise. You’re always welcome to go back to any of my posts and refresh your memory, but I thought this may be a nice, quick reference guide you can come back to and use whenever you’d like.
| 1: Enhancing vagal tone | Slow, rhythmic breathing: 5-count inhale, 5-count exhale |
| 2: Body-based grounding | Contact, pressure, and sensation: Notice contact, apply pressure, release |
| 3: Extended exhale breathing | Reduce urgency: 3-count inhale, 6-count exhale |
| 4: Self-soothing touch | Using touch to soothe: Gentle tapping |
| 5: Sensory orientation | Sense and organize for safety: Use eyes and ears to notice; no judgment |
| 6: Releasing physical tension | Notice, breathe, release: Notice tension, breathe, let it go |
| 7: Physiological sigh | Acute stress release: Double inhale, long loud sigh |
| 8: Humming for calm | Calm through vibration: Humming (static note or undulating) |
| 9: Gentle ear massage | Soothing touch: Gently trace and massage the ears |
| 10: Dual regulation 5-finger breathing | Top-down and bottom-up regulation: Trace the fingers, inhale up, exhale down |
| 11: Rhythmic movement | Soothe through movement: Sway side to side or back and forth |
| 12: Regulating through the eyes | Soften the gaze: Look left, breathe, look right, breathe |
Which practices resonated most with you? Did you use any of the techniques repeatedly? When? Was there any particular exercise that you loved? Or not? Why? How did they make you feel? Did you notice any kind of shift? I’d truly love to know what you think and how you might use these techniques in the future.
In the meantime, I hope you enjoyed the challenge and will continue to use at least a few of the tools we learned to help you through the rough times. I wish you all the best!
Love and light . . .
#nervoussystemresetchallenge
#regulationtoolbox
The information provided on this website is intended for educational purposes only and is, in no way, a substitute for professional medical advice. The events, practices, and opinions discussed here are those of the author and should be treated as such. ALWAYS talk with your doctor about conditions, medications, and concerns you have about your health and work together to determine the best course of action for you.
Wholeness Health and YOU! 