Description and Transcript:

Welcome to the Nervous System Washdown

Description:
This is a calming exercise to help your body feel better when you’re stressed, upset, or overwhelmed.
It helps your mind slow down and your body feel safe again — even if you don’t know why you feel the way you do.

You’ll learn how to:

• Breathe to feel calm

• Let go of tension in your muscles

• Use cold and smell to help your brain feel safe

• Turn hard feelings into strength

• Feel more in control of your body and emotions

Introduction:
Sometimes, your body holds on to stress — even when your brain doesn’t understand why.

This exercise is called the Nervous System Washdown because it helps "wash away" those stuck feelings and make space for peace, focus, and strength.

You don’t have to do it perfectly. Just follow along and try your best.
Each time you do it, your body learns how to feel safe again — and you build a new, stronger path to peace.

Do this every day for 30 days to help your brain and body create a new habit.
You’ll feel more in control — and more like yourself.

👉 When you’re ready, check out the Advanced Version to go deeper into your healing and personal power.

Let’s begin. You're not alone. You're learning something powerful.

Nervous System Washdown

A calming practice to feel better and find your power again

Welcome, friend. Let’s slow things down.

Right now, you might feel:

• Stressed

• Tense

• Worried

• Tired

• Like something inside is too much

If that’s true — pause here.
Take a deep breath in.
And know this…

👉 You are not broken.
👉 You are not alone.
👉 You are not stuck.

Your body just needs help getting calm again.
Your brain is trying to protect you — but it might be working a little too hard.

This practice is here to teach your body something new:
How to feel safe, strong, and steady — even when life is hard.

Here’s something amazing:

Every feeling — like anger, fear, or joy — has a recipe of brain chemicals.
That means nervous energy and excited energy are almost the same inside your body.

So guess what?

It only takes a small shift to go from feeling scared…
to feeling strong.
From feeling stuck…
to moving forward.

Let’s make that shift right now.

Step 1: Let’s Just Breathe

Sit in a chair or on your bed.
Feel your feet on the floor.
Let your arms rest down.

We’re going to breathe together.

Breath #1

• Inhale slowly through your nose… (pause)

• Fill up your lungs like a balloon… (pause)

• Now exhale through your mouth… let it all go. (pause)

Breath #2

• Inhale slowly… (pause)

• Feel your shoulders rising… (pause)

• Exhale… drop your shoulders. Let them relax. (pause)

Breath #3

• Inhale one more time… (pause)

• Hold it gently… (pause)

• Exhale slowly and whisper, “I’m okay right now.”

Take a moment and say:

“My breath helps my body feel safe.”

Step 2: Find the Tension

Your body feels things, even if your mind doesn’t know what they are yet.

Let’s check in:

• Do you feel tight in your chest?

• Stomach?

• Shoulders?

• Jaw?

Touch the place where the tension lives. Or just notice it.

Say this:

“I feel pressure here. But I’m going to help it move.”

You don’t have to fight it.
We’re just going to give it a way out.

Step 3: Squeeze + Release (3 times)

This is like pushing out stress with your muscles.

Do this:

1. Squeeze your whole body tight — fists, arms, face, legs.

2. Count to 5: One… two… three… four… five.

3. Now — let it ALL go. Drop your arms. Shake them out. Exhale.

Do it two more times.

Imagine you’re washing off worry like it’s dirt on your skin.

Say: “I am letting go of the stress I don’t need.”

You are rinsing your nervous system.
You are pressure-washing your old habits.
You are making space for peace.

Step 4: Change Your Energy

Now think of something that’s made you feel bad today.

Maybe it’s anger. Or fear. Or shame.
It might feel like a big ball of pressure in your chest.

Picture it now.

Say this gently:

“This energy is not bad. It just needs direction.”

Let’s turn it into power.

Inhale deeply…
Feel the pressure rising…
Then exhale slowly and picture that energy turning into strength, focus, or calm.

Repeat:

“I can use this energy. It helps me move forward.”

You are not the feeling.
You are the driver of the feeling.
And you’re learning to steer it.

Step 5: Cool Down and Calm

Next time:

Bring a cold towel and something that smells good (like lotion, a mint, or essential oil).
These will help train your body even faster.

For now, try this:

• Go to the kitchen and get a cold spoon or towel.

• Press it gently on your neck or face.

• Feel the cold. Let it bring you into the moment.

Say to yourself:

“This is what peace feels like. I can come back to this.”

Now smell something you like. Inhale slowly.

Say:

“This scent reminds me: I am safe.”

You’re teaching your body how to come home — to calm, to strength, to truth.

Step 6: Talk to the Part of You That’s Hurting

We all have a younger or scared part inside.
Maybe you’ve ignored them. Maybe they’ve been screaming.

Let’s listen now.

Close your eyes and picture them — the younger you.
They might be crying. Angry. Afraid. Tired.

Now speak softly:

“I understand you.
I accept you.
I love you.
I forgive you.”

Imagine you wrap your arms around them.
You hold each other.
And a soft, golden light surrounds you both.

You begin to blend together — becoming one whole self again.

Say: “We are one. I’m not alone anymore.”

This is healing.

Step 7: Make a Power Sign (Anchor)

This step is super important.
It helps your body remember this moment — even later, when life feels hard again.

Let’s create your anchor:

• Press your thumb and finger together. Or put your hand on your heart.

• Breathe in deeply.

• Breathe out slowly.

• Say this every time:

“I carry power, not pressure.”
“I can return to calm.”
“This is my new way.”

Do this anchor every day.
Especially after strong feelings.

It teaches your nervous system to calm down automatically.

Repeat This Daily – For 30 Days Straight

This practice is powerful on Day One.
But when you repeat it every day for 30 days, it becomes a new habit.

Your body learns.
Your brain rewires.
Your nervous system builds new tracks to peace.

Old patterns begin to fade.
New ones start to take their place.

“Thirty days of practice builds a brand-new path inside me.”

Set a reminder.
Make a checklist.
Text your accountability partner.
Do whatever helps you keep going.

You’re not starting over.
You’re starting new.