A Quick Nervous System Release

There are many quick tools for dealing with anxiety and stress, but not all will work for everyone, every time. I have a few practices I regularly use with clients, and I’d like to share one here.

Before starting, try this exercise when you are not in a heightened state. Choose a time after work or a neutral time to practice first.

Step 1: Sit comfortably with your feet flat on the ground. Try to have no door or window directly behind you, if possible. Rest your hands folded in your lap and keep your legs uncrossed.  

Step 2: Check for tightness in your jaw, chest, or gut. If you find any, take deep breaths, gently wiggle your jaw, and move your shoulders up and down. Imagine your front is soft, your back is tall, and you are reaching up. Let your spine remain upright and relaxed. Notice your eyes, eyebrows, jaw, neck, shoulders, lower back, belly, arms, hands, legs, and feet.

Step 3: Bring your focus to the contact between your body and your surroundings. Focus on the physical sensations of being supported by the chair and the ground, instead of thinking about them.

Step 4: Notice these areas in order: (1) your legs, butt, and lower back touching the chair; (2) your feet on the ground; (3) your hands on your legs or each other. Move through these contact points one at a time.

Step 5: If you don't feel any sensations, try gently pressing your feet into the ground or slowly moving your hands along your thighs. This can help you notice physical contact better.

Step 6: Choose the spot where you sense the strongest contact—seat, hands, or feet. Focus your attention on this spot. Keep your focus on the direct feeling there, not on thoughts about it.

Step 7: When your mind wanders, notice it without judgment. Gently return your attention to your chosen contact point each time this happens.

Step 8: Stay with your chosen contact point for at least three minutes, or until sensations of release fade. As you do, you might notice shifts like temperature changes, tingling, emotions, relaxation, sweating, or involuntary movements, such as shivering. Let these sensations happen naturally. If you feel nothing, simply continue to notice your contact point.

Step 9: When you finish, widen your awareness to your entire body as you sit. Notice any changes—are you more focused, calmer, relaxed, or something else?
Remember, you may notice shifts in your mind and body, or you may not. Both outcomes are completely fine.
Finally, observe your current mind and body state with gentle curiosity, without any judgment.

Maybe this brought some awareness to what you are holding onto in your nervous system, and maybe not. I often do this with clients if they come into a session with a lot of activation. To learn more about how to train your nervous system, reach out and schedule a consultation.