Wander with Akhi
The Somatic Reset
A Mind-Body Wellness Journal for Nervous System Regulation & Burnout Recovery
Akhilesh Gowda
wanderwithakhi.com
Decompressing the Nervous System
"Your body remembers what your mind tries to forget. Nervous system regulation is the art of teaching your body that it is safe right now." — Akhilesh Gowda
01. Ventral Vagal State: Feeling safe, grounded, calm, and socially open.
02. Sympathetic State: Fight or flight — feeling anxious, rushed, hyper-vigilant.
03. Dorsal Vagal State: Freeze or shutdown — feeling numb, overwhelmed, brain-fogged.
Mapping Your Nervous System States
Primary Triggers That Shift Me Into Sympathetic (Fight/Flight):
Primary Resourcing Anchors That Return Me To Ventral Vagal (Safety):
Somatic Trigger & Resource Matrix
| Trigger (What Dysregulates Me) | Physical Sensation | Somatic Resource (What Restores Me) |
|---|
| Too many unread emails | Tight throat, shallow breath | 10 mins Constructive Rest Pose |
| Loud noisy environment | Clenched jaw, headache | 5 mins Bhramari humming breath |
| Rushed travel / airport | Racing heart, cold feet | Barefoot grounding on grass/sand |
Constructive Rest Pose (CRP) Guide
CRP releases deep-seated tension in the psoas muscle, the body's primary fear center.
Setup Instructions: Lie flat on your back on a mat. Bend your knees at a 90-degree angle, placing your feet flat on the floor hips-width apart. Rest your hands gently on your abdomen. Close your eyes and breathe naturally for 15–20 minutes without forcing any movement.
My Observations After 15 Mins of CRP:
Emergency Fight-or-Flight De-escalation
☐ 5-4-3-2-1 Sensory Grounding: Name 5 things you see, 4 you can touch, 3 you hear, 2 you smell, 1 you taste.
☐ Physiological Sigh: Two quick inhales through nose, one long slow exhale through mouth (Repeat 5 times).
☐ Splash Cold Water: Splash cold water on eyes and cheeks to stimulate the mammalian dive reflex.
De-escalation Notes:
Morning Somatic Body Scan
Head, Neck & Shoulders Check-in:
Chest, Abdomen & Gut Feeling Check-in:
Nightly Somatic Sleep Protocol
☐ Screens turned off 60 minutes before bed
☐ Warm foot massage with sesame or lavender oil
☐ 10 minutes of gentle legs-up-the-wall pose (Viparita Karani)
Nightly Gratitude & Brain Dump:
Date: _________
Energy: ⚡ Low / Bal / High
State: Ventral / Symp / Dorsal
01. Morning Body Scan & HRV Feeling
02. Somatic Movement & CRP Log
03. Nightly Decompression & Reflections
Date: _________
Energy: ⚡ Low / Bal / High
State: Ventral / Symp / Dorsal
01. Morning Body Scan & HRV Feeling
02. Somatic Movement & CRP Log
03. Nightly Decompression & Reflections
Date: _________
Energy: ⚡ Low / Bal / High
State: Ventral / Symp / Dorsal
01. Morning Body Scan & HRV Feeling
02. Somatic Movement & CRP Log
03. Nightly Decompression & Reflections
Date: _________
Energy: ⚡ Low / Bal / High
State: Ventral / Symp / Dorsal
01. Morning Body Scan & HRV Feeling
02. Somatic Movement & CRP Log
03. Nightly Decompression & Reflections
Date: _________
Energy: ⚡ Low / Bal / High
State: Ventral / Symp / Dorsal
01. Morning Body Scan & HRV Feeling
02. Somatic Movement & CRP Log
03. Nightly Decompression & Reflections
Date: _________
Energy: ⚡ Low / Bal / High
State: Ventral / Symp / Dorsal
01. Morning Body Scan & HRV Feeling
02. Somatic Movement & CRP Log
03. Nightly Decompression & Reflections
Date: _________
Energy: ⚡ Low / Bal / High
State: Ventral / Symp / Dorsal
01. Morning Body Scan & HRV Feeling
02. Somatic Movement & CRP Log
03. Nightly Decompression & Reflections
Date: _________
Energy: ⚡ Low / Bal / High
State: Ventral / Symp / Dorsal
01. Morning Body Scan & HRV Feeling
02. Somatic Movement & CRP Log
03. Nightly Decompression & Reflections
Date: _________
Energy: ⚡ Low / Bal / High
State: Ventral / Symp / Dorsal
01. Morning Body Scan & HRV Feeling
02. Somatic Movement & CRP Log
03. Nightly Decompression & Reflections
Date: _________
Energy: ⚡ Low / Bal / High
State: Ventral / Symp / Dorsal
01. Morning Body Scan & HRV Feeling
02. Somatic Movement & CRP Log
03. Nightly Decompression & Reflections
Date: _________
Energy: ⚡ Low / Bal / High
State: Ventral / Symp / Dorsal
01. Morning Body Scan & HRV Feeling
02. Somatic Movement & CRP Log
03. Nightly Decompression & Reflections
Date: _________
Energy: ⚡ Low / Bal / High
State: Ventral / Symp / Dorsal
01. Morning Body Scan & HRV Feeling
02. Somatic Movement & CRP Log
03. Nightly Decompression & Reflections
Date: _________
Energy: ⚡ Low / Bal / High
State: Ventral / Symp / Dorsal
01. Morning Body Scan & HRV Feeling
02. Somatic Movement & CRP Log
03. Nightly Decompression & Reflections
Date: _________
Energy: ⚡ Low / Bal / High
State: Ventral / Symp / Dorsal
01. Morning Body Scan & HRV Feeling
02. Somatic Movement & CRP Log
03. Nightly Decompression & Reflections
Week 1 Nervous System Audit
01. Main nervous system state this week:
02. What somatic practice provided the most immediate relief?
03. Boundaries needed for next week:
Week 2 Nervous System Audit
01. Improvements in sleep quality & waking energy:
02. Reduction in anxiety or tension symptoms:
03. Sustained habits to carry forward:
Unsent Letter & Emotional Release Space
Write without editing. Express what needs to be released:
Vagus Nerve Stimulation Exercises
01. Water Gargling: Gargle water vigorously for 30 seconds to stimulate the vagus nerve in the throat.
02. Ear Massage: Gently massage the inner ear concha (innervated by the vagus nerve) for 2 minutes.
Observations After Vagus Exercises:
Digital Detox & Screen Boundaries
My Non-Negotiable Phone-Free Times (e.g. first 60 mins of morning):
Apps / Notifications Muted:
30-Day Somatic Habit Tracker
| Habit | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 |
|---|
| Constructive Rest | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ |
| Breathwork | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ |
| Screen Detox | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ |
| Habit | 16 | 17 | 18 | 19 | 20 | 21 | 22 | 23 | 24 | 25 | 26 | 27 | 28 | 29 | 30 |
|---|
| Constructive Rest | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ |
| Breathwork | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ |
| Screen Detox | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ |
Monthly Somatic Health Audit
Overall shifts in baseline anxiety and stress levels:
My biggest somatic win this month:
Somatic Peace
Peace Begins Within the Body
"May your body feel like a safe home. May your mind rest in the quiet rhythm of your breath."
Thank you for honoring your body's wisdom. Continue to give yourself permission to slow down and rest.
Akhilesh Gowda
wanderwithakhi.com