Anchor and Release: Your Two Minute Nervous System Reset

Anchor and Release: Your Two Minute Nervous System Reset

From Sleep Soundly: Daily Mindfulness Exercises for Better Rest by Inception Point Ai

June 12, 2026 · 3 min

About this episode

Julia Cartwright guides listeners through a two-minute nervous system reset exercise called Anchor and Release.

Hey there, I'm Julia Cartwright, and I'm so glad you're here with me today on Better Rest. You know, it's early Friday morning, and I'm betting some of you are already feeling that familiar tug of the week catching up with you. Maybe your sleep hasn't been great, or your mind's already racing through your to-do list before your coffee's even cool. If that's you, take a breath. You're exactly where you need to be right now. Let's get comfortable together. Find a place where you can sit or lie down, somewhere that feels like a little sanctuary just for you. Your bed, a couch, even a chair by a window works perfectly. There's no right way to do this. Now, let your shoulders drop away from your ears, and let your hands rest wherever feels natural. Good. Here's what we're going to do today. We're going to practice something I call the Anchor and Release, and it's going to help your nervous system remember what it feels like to actually rest. Start by taking a slow breath in through your nose for a count of four. Feel that cool air moving in, refreshing you. Now hold it for four counts, right there in your belly. And release it completely through your mouth for six counts, like you're…

People in this episode

Host: Julia Cartwright

Topics covered

  • mindfulness
  • nervous system
  • breathing exercises
  • relaxation
  • self-care

Keywords

  • mindfulness
  • nervous system reset
  • breathing
  • relaxation techniques
  • self improvement

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