NervousSys Trainer

A 5-minute nervous system ritual designed to center, expand, and sustain your presence — especially in high-stakes or high-complexity environments.

This guided micro-practice helps you reconnect with body, breath, and core traits so you can respond with clarity rather than reactivity.
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Whether you're preparing for a meeting, debriefing a tense interaction, or just resetting mid-day — NervousSys is your quiet anchor in the storm.

NervousSysTrainer

A 5-minute nervous system ritual to center, expand, and sustain your presence.

1. Centering Breath

Inhale (4s), hold (4s), exhale (6–8s). Repeat 3 times.

Inhale: “I arrive in my body.”
Exhale: “I soften into presence.”

Next

2. Body Map Scan

Notice where you feel tension, aliveness, numbness, or calm. No fixing — just sensing.

Ask: “What feels safe? Activated? Neutral?”

Next

3. Emotion & Thought Tracker

Name what’s present without judgment.

“There’s tightness in my chest… a thought says ‘I need to do more.’”

Next

4. Micro-Expansion

Choose one small action that gently stretches your comfort zone.

“This is safe. I’m building capacity.”

Next

5. Anchor & Close

Place your hand on your heart or belly. Name a trait you are anchoring (e.g. Calm, Clarity).

“I honor my [trait]. I am safe to grow.”

Finish

NervousSys Trainer is a grounding ritual for anyone seeking presence in complexity.