Evening Grounding: A 12-Minute Nervous System Reset

Busy days do not have to end in a wired mind and restless sleep. This short, soothing sequence helps your body downshift. Use it any night you want steadier mood and better rest.

Why this works

• Breath lengthens your exhale, which signals safety.

• Vibration from gentle humming stimulates the vagus nerve.

• Progressive release unwinds tension patterns.

• Gratitude shifts attention and closes stress loops.

Tip: Dim the lights and put your phone in another room first.

The 12-minute sequence

1) Set the space, 60 seconds
Lights low, window cracked if possible. Sit or lie down. One hand on chest, one on belly.

2) Box breath, 3 minutes
Inhale 4, hold 4, exhale 4, hold 4. Repeat 6 rounds. Keep shoulders soft.

3) Vocal hum, 90 seconds
Gentle “mmm” or “voo” on each exhale. Feel vibration in chest and face.

4) Progressive release, 3 minutes
On each exhale, soften jaw, eyes, shoulders, belly, hips, hands, feet. Move the head side to side slowly.

5) Gaze and gratitude, 2 minutes
Rest your eyes on a simple object. Name three small things you appreciate from today.

6) Close, 60 seconds
Left hand on belly, right hand on heart. “It is safe to rest.” Lights out.

Make it yours

• Short on time, do steps 2, 3, and 6.

• Heavy mood, add a warm shower first.

• Busy mind, write three lines in a notebook, then begin.