The new year is nature's invitation to reflect and recalibrate. Open's 21-Day Nervous System Reset is a transformative journey of mental clarity, physical resilience, and emotional intelligence. With the pressures of modern life pushing our systems into overdrive, this guided program offers a holistic approach to building the foundation for a healthy mind and body.

A New Framework for Well-Being

The Nervous System Reset combines ancient practices with cutting-edge science to guide participants through four progressive phases:

Mental: Cleanse your mind and rewire your brain for focus
Physical: Change the way your body responds to stress
Emotional: Regulate your emotions and improve your EQ
Spiritual: Access a new perspective and expand your potential

The Science of Nervous System Regulation

The techniques in this program work to recalibrate the autonomic nervous system (ANS)—the control center of our stress and relaxation responses. Through science-backed breathwork and meditation, this program enhances neuroplasticity, enabling lasting changes in how you respond to life's challenges. By the end of the 21 days, you’ll have rewired habitual stress responses into tools for resilience and clarity.

Phase 1: Mental (Days 1–5)

The journey begins with cultivating self-awareness—a cornerstone of nervous system regulation. During this phase, you’ll learn to observe your inner world with clarity, moving away from reactivity and toward intentional living.

Daily Practices:

Inner Frontier: Use breath and meditation to create mental space between stimulus and response, unlocking the potential for intentional choices.
Now, Now: Strengthen focus and present-moment awareness by counting breaths, laying the groundwork for self-directed neuroplasticity.
Witness: Observe thoughts and feelings without attachment through box breathing and a noting technique, gaining insight into habitual patterns.
Beyond Words: Tune into bodily sensations and emotional states using contemplative practices paired with the "perfect breath."
In Tune: Deepen interoceptive awareness with body scan meditations, enhancing the mind-body connection.

By the end of this phase, you will feel more focused and attuned to the subtle cues of your inner life.

Phase 2: Physical (Days 6–10)

The next phase delves into the physical foundations of well-being. Breathwork and sound meditations help balance your ANS's sympathetic (fight-or-flight) and parasympathetic (rest-and-digest) branches. This phase emphasizes cultivating calm and resilience at the physiological level.

Daily Practices:

Regulate: Balance the nervous system with box breath and sound meditations.
Body Language: Restore equilibrium with perfect breath techniques, fostering stability in both mind and body.
Hum: Activate the vagus nerve through humming, improving emotional regulation and adaptability.
HRV: Use resonance frequency breathing to enhance heart rate variability (HRV), a key marker of nervous system health.
Rewired: Combine box breathing and sound meditation to reinforce neuroplastic pathways for emotional flexibility.

This phase builds the physical groundwork for stress resilience, ensuring you feel calmer and more grounded in your daily life.

Phase 3: Emotional (Days 11–15)

Emotional intelligence bridges the gap between self-regulation and meaningful relationships. In this phase, you’ll explore how your emotions impact your nervous system and practice tools for navigating them with clarity and compassion.

Daily Practices:

Emotional Intelligence: Develop self-awareness and empathy with open awareness techniques, improving your ability to connect with others.
Ride the Wave: Practice the physiological sigh and RAIN (Recognize, Allow, Investigate, Nurture) to navigate emotional turbulence.
Feeling Good: Cultivate compassion and empathy by reflecting on your emotional landscape with RAIN.
Social Skills: Balance self-regulation and deep listening to enhance communication and relational harmony.
In Sync: Align emotions with values and goals through guided contemplations, channeling energy into purposeful action.

By the end of this phase, you’ll be equipped with tools to approach personal and social challenges with ease, creating more harmonious relationships.

Phase 4: Spiritual (Days 16–21)

The final phase invites you to explore your deeper purpose and align your actions with your authentic self. This stage integrates mental clarity, physical resilience, and emotional intelligence to help you flourish.

Daily Practices:

Awakened Brain: Use kapalbhati and contemplative meditations to connect with something greater than yourself, awakening your sense of awe and wonder.
Fearless: Build confidence and self-acceptance through lovingkindness meditation and vase breathing.
The Path: Discover or reconnect with your core purpose using box breath and intention-focused contemplation.
Creative Intelligence: Tap into your imagination and problem-solving abilities with circular breath and visualization.
See the Unseen: Integrate all you’ve learned in a final meditation blending 3-part breath, sound, and visualization, empowering you to express your unique gifts.

By the program’s conclusion, you will feel more connected to yourself and ready to contribute meaningfully to the world around you.

Why the 21-Day Reset Works

Data-Driven Practices

Participants can measure progress using wearables to watch metrics such as HRV, heart rate, sleep scores, and resilience – as well as self-assessment questionnaires for focus and emotional intelligence. These insights provide tangible evidence of growth and ensure practices are grounded in real-world impact.

A Holistic Approach

Unlike programs that focus on just one aspect of well-being, the Nervous System Reset takes a comprehensive approach—integrating the mental, physical, emotional, and spiritual dimensions of health. This layered methodology ensures lasting transformation.

Designed for Modern Life

Open’s 21-Day breathwork and meditation program is tailored to the demands of today’s world. The practices are short, accessible, and easy to integrate into even the busiest schedules, making it feasible to maintain progress beyond the initial reset.

Conclusion

The Nervous System Reset is more than a program—it’s an opportunity to start the new year as your best, most grounded self. Try Open for free and step into a future of clarity, resilience, and ease.

Open's Nervous System Reset 2025