3-Minute

When we’re in pain, our nervous system can shift into a hyperaroused, protective state—one that directs our attention toward threat and makes everything feel more intense. We can interrupt that loop by intentionally cultivating cues of safety, both inside the body and in our environment.

This 3-minute practice draws on elements of Mindfulness-Based Stress Reduction and Cognitive Behavioral Therapy for Pain, each of which has a strong evidence base for reducing pain and improving regulation. It also uses principles consistent with polyvagal-informed approaches—namely, heart-focused breathing and imagery that support a shift out of vigilance and into a calmer, more grounded state.