Sha LéWilante Wellness · Aligned Living

Nervous System SOS Sheet

A 60-second reset for overwhelm, spiralling thoughts, or emotional overload.
Informed by Polyvagal Theory (Porges, 2011) and evidence-based somatic regulation techniques.

Today’s session
1
Identify Your State
Tick what you’re experiencing right now
  • Racing thoughts
  • Tight chest or shallow breathing
  • Feeling frozen or numb
  • Overwhelm or emotional flooding
  • Irritability or panic
  • Feeling detached or spaced out

“Acknowledge it gently. No judgement.”

2
Choose One 60-Second Reset
Select the technique that feels right today

Tap a technique to select it as your reset for today.

A
Physiological Sigh
A proven breathing pattern that downregulates the stress response.
  1. Inhale through the nose.
  2. Take a second quick inhale at the top.
  3. Long slow exhale through the mouth.
  4. Repeat 3 times.

Supported by Stanford University’s Huberman Lab.

B
Orienting Technique
Helps bring the brain back into safety mode.

Turn your head gently left to right and name 5 things you can see.

This cues the vagus nerve into relaxation.

C
Cold Spot Reset
Interrupts the stress loop and lowers physiological arousal.

Place something cool on the back of your neck or wrists for 10–15 seconds. Try 2–3 rounds.

D
Vagus Nerve Hum
Stimulates vagal tone and brings the body into a calmer state.

Hum softly for 20–30 seconds. Try 2–3 rounds.

E
Anchor Touch Point
Grounds the nervous system through warmth, weight and presence.

Place one hand on your chest and one on your lower belly. Say silently: “I’m right here.” Feel the warmth and weight of your hands.

3
Reassess
Tick what has shifted
  • Breathing eased
  • Heart rate steadier
  • Thoughts calmer
  • More present in the body
  • Emotions feel manageable
  • Ready to take the next step
4
Your Next Tiny Action
Choose one small step forward
  • Drink water
  • Step outside for fresh air
  • Write down the one thought worrying you
  • Send one kind message to yourself
  • Take a 5-minute pause before the next task

Session progress

How far through your reset are you?

Start by identifying what you’re feeling above.

Sha LéWilante · Wellness · Aligned Living

©Sha LéWilante 2025. All rights reserved.

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© 2026 Sha LéWilante. All Rights Reserved.