Your Nervous System Needs Micro-Resets More Than You Think
Why Micro-Resets Matter (and Why They’re Sustainable)
Have you ever wondered how often your nervous system needs a “nudge” back into balance?
When Dr. Arielle Schwartz spoke with a friend who has a surgically implanted vagus nerve stimulator, she asked how often it activates. Every five minutes, it turns out.
That frequency might sound surprising — but it also reveals something powerful: your nervous system thrives on small, regular impulses of regulation.
Why Micro-Resets Work
Most of us imagine self-regulation as something that requires time, space, or deep inner work. But in reality, your nervous system doesn’t need a 90-minute therapy session every time it starts to spiral. What it really needs are tiny reminders:
A breath that interrupts the stress response.
A touch that signals safety.
A movement that shifts you out of “stuckness” and back into your body.
These micro-resets — 30 to 120-second practices — act like gentle “check-ins” for your nervous system, keeping it from drifting too far into anxiety or shutdown.
From Macro Healing to Everyday Regulation
In my earlier post on Micro-Resets, I shared how these tools differ from deep, therapeutic work. Trauma healing, attachment repair, psychotherapy take time and professional guidance. Micro-resets, on the other hand, are practical, on-the-spot techniques.
They don’t replace therapy — but they make life between therapy sessions (or even without therapy) more manageable. They’re about capacity. They’re about having quick, reliable tools for when stress hits.
The Power of Sustainability
Here’s why I love micro-resets:
They’re short. 30–120 seconds. You can do them between emails or while waiting for the kettle to boil.
They’re repeatable. You can use them multiple times a day without overloading yourself.
They’re cumulative. Each “small sip” of regulation teaches your nervous system safety and choice.
One option that works well for some people is a slightly longer practice in the morning (around 5–15 minutes) followed by a few micro-resets throughout the day — but even brief, consistent micro-resets on their own can be just as powerful. The important thing is finding what feels sustainable and works for you. Think of it as nervous system hygiene — like brushing your teeth, but for your inner state.
Bottom Line
If a medical device stimulates the vagus nerve every five minutes, maybe our bodies are asking for the same: frequent, small reminders that we are safe, present, and resourced.
And the best part? You already have the tools — your hands, your breath, your awareness.
Little by little, these micro-resets add up. And one day, you realize: you didn’t just get through the day — you felt regulated, capable, and connected while living it.
