🧘‍♂️ 45-Minute Yoga to Reset & Soothe the Nervous System 🌿

The nervous system controls our stress levels, energy balance, and overall sense of well-being.

This 45-minute yoga session is designed to calm the mind, release stored tension, and bring the body back into balance by activating the parasympathetic nervous system—our “rest and digest” mode.

This gentle, breath-centered practice combines slow movement, deep stretching, and restorative postures to reduce anxiety, regulate emotions, and support nervous system resilience.

🔹 Why Yoga for Nervous System Regulation?

✅ Activates the parasympathetic nervous system for deep relaxation
✅ Regulates the vagus nerve, which controls heart rate and digestion
✅ Releases stored stress from the body, improving emotional balance
✅ Supports deep, restorative sleep

🌿 Let’s breathe, move, and find deep nervous system relief. 🌿

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🧘‍♂️ 45-Minute Nervous System Reset Yoga Flow

🌟 Phase 1: Breathwork & Grounding (10 Minutes)

1. Seated Body Scan & Breath Awareness (3 Minutes)

• Sit in a comfortable position, close your eyes, and mentally scan your body from head to toe.
• Focus on slow, deep breathing, letting go of tension.
• Why? Brings awareness to stored stress and activates relaxation.

2. Alternate Nostril Breathing (Nadi Shodhana) (3 Minutes)

• Inhale through the left nostril, close it, exhale through the right nostril; then switch.
• Why? Balances the nervous system and reduces anxiety.

3. Diaphragmatic Belly Breathing (2 Minutes)

• Place one hand on the belly, inhale deeply, letting it expand.
• Exhale slowly, drawing the belly in.
• Why? Soothes the vagus nerve and calms the mind.

4. Seated Cat-Cow (2 Minutes, Slow & Fluid)

• Inhale, arch back (Cow Pose), exhale, round spine (Cat Pose).
• Why? Encourages spinal mobility and nervous system reset.

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🌊 Phase 2: Gentle Nervous System Release Flow (25 Minutes)

🔄 Move through these poses slowly, holding each for 5-10 breaths.

5. Child’s Pose with Extended Arms (2 Minutes)

• Rest forehead on the mat, arms stretched forward.
• Why? Creates a sense of safety and releases stored stress.

6. Reclined Butterfly Pose (Supta Baddha Konasana) (3 Minutes)

• Lie back with soles of the feet together, knees open.
• Why? Opens hips, where stress is often stored.

7. Gentle Supine Twist (2 Minutes Each Side)

• Lie on back, twist knees to one side, keeping shoulders grounded.
• Why? Encourages spinal release and relaxation.

8. Downward Dog to Forward Fold (3 Minutes, Slow Flow)

• Move gently between Downward Dog and a soft Forward Fold.
• Why? Increases circulation while maintaining a calming effect.

9. Seated Side Stretch (1 Minute Each Side)

• Sit cross-legged, stretch one arm overhead, reach to the side.
• Why? Encourages deep breathing and rib expansion.

10. Legs Up the Wall Pose (Viparita Karani) (5 Minutes)

• Rest legs against the wall, arms relaxed.
• Why? Reverses circulation and deeply calms the nervous system.

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🌙 Phase 3: Deep Relaxation & Nervous System Integration (10 Minutes)

11. Supported Fish Pose (2 Minutes)

• Lie on a bolster or rolled towel under your upper back, arms open.
• Why? Expands the chest and supports deep, calming breaths.

12. Reclined Knee-to-Chest Pose (Apanasana) (2 Minutes)

• Hug knees gently toward the chest.
• Why? Releases lower back and supports digestion.

13. Savasana + Guided Relaxation (5 Minutes)

• Lie flat, focus on deep, slow breaths and full-body relaxation.
• Mantra: “I am safe, I am calm, I am at peace.”

🌿 You did it! A full nervous system reset, leaving you feeling light, balanced, and deeply relaxed. 🌿

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🔑 Key Takeaways

✔️ Yoga helps regulate the nervous system by activating the relaxation response.
✔️ Slow, intentional movement combined with breathwork reduces stress levels.
✔️ Gentle stretches release physical tension, promoting emotional balance.
✔️ A consistent practice leads to long-term resilience and nervous system health.

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📚 Science-Backed Benefits of Yoga for Nervous System Regulation

🔹 Harvard Medical School – Breathwork lowers cortisol levels (stress hormone) and supports vagus nerve function.
🔹 National Institutes of Health (NIH) – Yoga-based movement calms the sympathetic nervous system, reducing anxiety & tension.
🔹 Mayo Clinic – Gentle yoga improves heart rate variability (HRV), a key marker of nervous system balance.

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🤔 FAQ – Yoga for Nervous System Reset

Q: How often should I practice this flow?
✅ 3-5 times per week for maximum nervous system benefits.

Q: Will this help with anxiety and overthinking?
✅ Yes! Slow yoga activates the parasympathetic nervous system, reducing anxious thoughts.

Q: What if I feel restless while doing these poses?
✅ Focus on slow breathing and allow your body to settle over time.

Q: Can this improve sleep quality?
✅ Absolutely! This routine is perfect before bed to encourage deep sleep.

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💬 Join the Conversation!

🌿 Ready to calm your nervous system and feel balanced? Drop a “✨ I am at peace!” in the comments!

#NervousSystemReset #CalmAndStrong #YogaForAnxiety #BreatheAndHeal