Highpoint Mind & Movement
Audio Library
The Nervous System Reset
To rest, relax, and regenerate your nervous system.
This sequence of about 20 minutes focuses on several areas of tension within the body to rejuvenate and strengthen your neural system. For the most benefit, follow the sequence daily for 2-3 weeks. The Nervous System Reset is done lying down to engage the parasympathetic nervous system. This allows our neural system to shift more easily from tension to relaxation, encouraging it to rest and regenerate. Consider doing this in bed just before sleep.
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We begin by massaging around the eyes and then holding the eyes as we look in various directions. By using a slow, firm, circular massage with our fingertips, we are releasing the tension in the small muscles of the eyes. By holding the eyes gently up, down, left, and right, we give these muscles time to experience an even deeper release. Due to the amount of time we spend looking at screens, or any activity requiring us to maintain a concentrated focus with the eyes, these muscles can become tight and locked in place. This tension affects the entire face, neck, and shoulders as well as our balance and sense of equilibrium.
We will then focus on several areas that tone and calm the vagus nerve, the 10th cranial nerve that extends from the cranium all the way down into the intestines. When we are in tension, we breathe up in the chest. By guiding our breath low into the abdomen area we further engage the vagus nerve. This nerve connects with the throat, vocal cords, esophagus, lungs, and all organs of the body. It has a direct link to the sympathetic nervous system which puts us in a state of fight/flight. By intentionally engaging and settling down the vagus nerve, we begin to calm the entire brain and body.
There are two breathing sequences that activate and tone the vagus nerve to move it from fight/flight into a state of calm and rest. The first is breathing into the chest cavity to expand it completely – the vagus nerve innervates the lungs, supplying it with nerves essential to its function. As we intentionally breathe deeply into the lungs we are restoring healthy tone in the vagus nerve.
The second sequence focuses on breathing into the abdomen. This engages the other end of the vagus nerve to balance the system and encourage a more relaxed state overall, allowing for restorative energy to flow throughout your body.
The full sequence ends with a reminder to…breathe…