5-Minute Nervous System Reset: "The Squeeze and Sigh" Somatic Practice
The Squeeze and Sigh: A Simple Way to Relax Your Nervous System
Sometimes the body just needs a small reminder that it’s safe to relax.
When you’re moving through a busy day or carrying more stress than you realize, your nervous system can quietly shift into tension and vigilance. The Squeeze and Sigh is a 5-minute nervous system reset designed to help you calm your body, release tension, and help you return to a state of ease and balance.
The “squeeze” part of the practice offers a steady, containing kind of pressure. You might gently hug your arms, squeeze your fingers, or press your hands into your legs or shoulders. This kind of deep pressure gives the body a sense of boundary and orientation. It also sends proprioceptive feedback to your nervous system, helping it feel contained, supported, and safe.
In the practice, you’re also invited to notice yourself feeling the pressure. This layer of somatic awareness (noticing the sensations as they happen) creates another pathway of regulation. It helps you stay present with your body instead of getting swept up in thoughts or distractions. It’s a simple act of awareness that helps your whole system settle.
And then there’s the sigh. Breathing in this way feels wonderful. Plus, it sends signals deep into your nervous system that say, “you can relax now.” Each sigh is like a wave of permission, helping the body release what it no longer needs to hold.
This 5-minute nervous system reset is a simple, soothing way to reconnect with yourself and invite a sense of calm and safety back into your day.
If after trying The Squeeze and Sigh you find yourself wanting to go deeper, the Somatic Healing Meditations Podcast has many other guided practices to support you. You’ll find meditations for emotional healing, nervous system regulation, and deep relaxation, all designed to help your body remember what calm feels like.
So wherever you are right now, take a slow breath.
Feel the weight of your body.
And let yourself exhale.
Try the 5-Minute Somatic Nervous System Reset now!
How did that 5-Minute Nervous System Reset feel to you?
What shifted within? And what was your favorite part?
Please let me know in the comments!
➡️ If you enjoyed this episode, I would love it if you would subscribe, rate, and review this podcast!
And please join me every Friday on this beautiful journey out of your head, and into your more embodied and authentic self. 🩷🩷🩷
Thanks so much for joining me today!
Subscribe, Rate and Review: Apple | Spotify
Enjoy more like this: Regulation Exercises, Short Somatic Practices
About me
Hey, I’m Karena!
I’m a somatic emotional healing coach here to help you quickly identify and heal the subconscious blocks, old emotional wounds and self-sabotaging core beliefs that are holding you back!
Want to go deeper? Sign up for the Feel it to Heal it Mini-Course now!
Learn a body-centered approach to deep healing + wake up to the wisdom within!
Sign up for my free mini-course now!
AND
Join me in my 6-month VIP group coaching program, Rooted + Resilient!