The Nervous System Reset
This program can be attended live online and via the on-demand recordings.
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THE NERVOUS SYSTEM RESET
ABOUT THE PROGRAM
Move beyond trauma and reclaim your inner strength with a science-backed somatic healing program. In this 6-week live online course (priced at $367), renowned trauma experts Dr. Arielle Schwartz and Dr. Scott Lyons will help you gently rewire your nervous system, release emotional burdens, and ignite your natural resilience – all through accessible mind-body tools. This immersive program includes six 90-minute live classes empowering you to heal from within.
Imagine having a toolbox of somatic practices to calm your body and mind whenever past trauma or stress leaves you feeling overwhelmed. What if you could intercept anxiety, shut down self-doubt, and diffuse triggers in the moment – using simple techniques like breathing, movement, and mindful awareness? And what if you could finally release unresolved trauma that’s been quietly undermining your happiness and health – freeing yourself from chronic anxiety, low mood, or tension held in your body? According to clinical psychologist Dr. Arielle Schwartz, you are far stronger and more resilient than you realize – and with the right support and practices, you can harness that strength to move beyond whatever has happened to you. In fact, modern neuroscience shows that the human nervous system is adaptable: you can rewire your responses to stress and cultivate lasting inner calm and confidence at any age.
In The Nervous System Reset, Dr. Arielle Schwartz and Dr. Scott Lyons guide you step-by-step through a heart-centered journey of somatic trauma healing. You’ll learn what trauma really is and how it affects your body, and then experience proven techniques to gently unwind its hold. Each week, you’ll explore a new facet of healing – from understanding your nervous system and vagus nerve (the body’s “superhighway” connecting brain to organs), to grounding and movement exercises that restore a sense of safety, to emotional processing and self-compassion practices that transform old wounds into wisdom. Along the way, you’ll uncover inner resources you never knew you had – strengths like courage, hope, and connection – which will help carry you forward into a life of greater freedom and purpose. And you won’t be doing it alone: this course emphasizes that healing requires support and connection with others, not just solitary work. Each live class is followed by a 30-minute small-group Community Connect circle where you can share, reflect, and draw strength from a like-minded community. Together, we create a nurturing space of acceptance and understanding, so you feel truly safe to do this transformative inner work.
Most importantly, this isn't "therapy" and it's not about pathology – it's about empowerment. Both Dr. Schwartz and Dr. Lyons have not only decades of professional experience in trauma recovery, but also personal journeys of healing that inform their compassionate approach. They know firsthand that trauma does not have to define your future, and that feeling "broken" or dysregulated is not a personal failure – it often just means you haven't been given the right tools yet. In this course, you'll learn those tools and practice them until they become second nature.
As Dr. Schwartz emphasizes, a regulated nervous system isn't something you're born with – it's a skill anyone can learn and develop through the right practices. We're here to help you discover your own nervous system toolkit, unique to you, that will support your healing long after the course ends. By the end of six weeks, you'll have an embodied understanding of how to soothe your nervous system, process emotions safely, and reconnect to your innate capacity for joy, connection, and calm. You'll emerge not only with new knowledge, but with experiential wisdom – the kind that comes from actually feeling the shifts in your body and psyche.
WHAT YOU’LL GAIN
KEY HIGHLIGHTS
During this empowering 6-week somatic healing journey, you will:
Understand Trauma & Your Nervous System: Demystify what trauma really is, how it impacts the brain, body and behavior, and why you may feel "stuck." You'll learn that trauma's effects are a normal response to abnormal stress – and you'll discover how regulating your nervous system across multiple dimensions (physical calming, emotional processing, mental clarity, social connection, and inner peace) creates the foundation for healing and growth.
Rewire Your Nervous System: Get to know your autonomic nervous system (including the polyvagal states of fight/flight, freeze, and social engagement) in clear, down-to-earth terms. You’ll practice proven techniques to shift your state – for example, using breath and gentle movement to engage your vagus nerve, the powerful “relaxation superhighway” in your body. These tools will empower you to move out of fear and panic into safety and calm on demand, giving you greater control over your reactions to stress.
Somatic Tools for Self-Regulation: Build a personalized toolbox of body-based techniques to release stress, trauma, and tension. Through guided exercises each week, you’ll experience how methods like embodied mindfulness, grounding, stretching and shaking, vocal toning (humming), Brahmari breath (a soothing humming bee breath), self-touch (e.g. the butterfly tap), and mindful movement can discharge stored trauma energy and bring relief. You’ll practice these in class and get downloadable instructions so you can use them anytime in daily life.
Emotional Healing & Self-Compassion: Learn healthy ways to face and feel difficult emotions without becoming overwhelmed. Using somatic psychology techniques, you’ll discover that emotions are “energy in motion” – meant to arise, be felt, and subside. You’ll practice riding the waves of emotions like grief, anger, or fear through guided meditations and journaling. We’ll introduce the concept of the “hero’s journey” of healing, inviting you to reframe yourself as the courageous heroine/hero of your own life. You’ll also cultivate self-compassion – the root of heart-healing – so you can meet old wounds with kindness rather than self-criticism.
Release Shame & Rewrite Your Story: Transform the narrative you hold about your trauma and yourself. By exploring your personal story in a supportive way, you’ll start to lift the weight of shame and blame that may have been carried for years. We’ll look at how intergenerational or collective trauma can be passed down, and use visualization to acknowledge ancestral wounds while choosing not to carry them forward. Ultimately, you’ll be guided to write a new chapter – envisioning a life where trauma is not the defining theme, but rather a source of hard-earned wisdom and strength.
Inner Resources & Post-Traumatic Growth: Identify and nurture your inner resources – the positive qualities, values, relationships, and spiritual connections that give you strength. Through exercises like creating a “Tree of Life” (mapping your roots, support systems, and hopes) and writing your own Personal Manifesto, you’ll clarify what truly matters to you and set intentions for your continued growth. You’ll come away with a deeper sense of purpose, meaning, and confidence in sharing your unique gifts with the world as a result of your healing journey.
Community Support & Co-Regulation: Experience the healing power of safe community. Each week you’ll connect with fellow participants who “get it,” sharing stories and practicing co-regulation (using the calm presence of others to help regulate yourself). Many past students report that simply realizing “I’m not alone, I’m not broken” was one of the most liberating aspects of the experience. Our private online community forum (and the live breakout sessions) will let you give and receive support, celebrate victories, and form uplifting connections that can continue beyond the course.
By the end of this course, you’ll have tangible practices, mindset shifts, and community support to continue your healing journey with confidence. You will feel more grounded in your body, resilient in the face of stress, and hopeful about your future. Rather than being defined by what happened to you, you’ll be defined by how you grow through it – turning your pain into purpose and your fear into freedom.
“You are far stronger and more resilient than you realize.”
COURSE CURRICULUM
Our journey is organized into 6 live modules (one per week), each thoughtfully designed to build upon the last. Dr. Arielle Schwartz will lead three of the sessions and Dr. Scott Lyons will lead the other three, bringing their complementary expertise to each topic. Every module includes an engaging mix of expert teaching, guided somatic exercises, reflective prompts, and live Q&A/discussion. (After the teaching portion, you’ll also join a 30-minute community connect circle to deepen your integration through sharing and listening.) All sessions are recorded for replay, and you’ll receive supporting handouts or worksheets for each module. Here’s an overview of the transformative journey we’ll take together:
Module 1: From Pain to Empowerment – Understanding Trauma & Awakening Resilience
Faculty: Dr. Arielle Schwartz – Clinical Psychologist & Trauma Specialist
In our opening session, Arielle sets the foundation for your healing journey from past pain toward present empowerment. We begin by defining trauma in clear, validating terms – dispelling myths and shame. You’ll learn how even “small” or chronic stressors can have lasting effects on the nervous system and psyche, and why symptoms like anxiety, numbness, or chronic tension are logical responses to what you’ve been through (you’re not “crazy” or weak!). Arielle will introduce her Resilience-Informed Approach, focusing on the intrinsic strengths that have helped you survive so far. Through reflective exercises like “Reflections on Resilience”, you’ll uncover hidden strengths and resources you already possess – qualities that will support your growth. You’ll also be invited to “Create Your Own Resilience Recipe,” assembling a personalized list of activities, people, and practices that make you feel safe, grounded, and strong. By the end of Module 1, you’ll have a hopeful roadmap of the journey ahead, an understanding of the 5 types of resilience (for example: physical resilience through body care, emotional resilience through healthy expression, etc.), and renewed confidence that you have the power to heal.
Experiential Highlights: Guided journaling on a past challenge you overcame (to illuminate resilience in you), plus a calming breath exercise to center yourself whenever you feel anxious. We will close this session with a guided embodied self-compassion practice. (No matter how your trauma has affected you, this first session will help you see that healing is possible – starting right where you are.)
Module 2: Your Nervous System Unveiled – Tapping the “Vagus Nerve Superhighway” to Restore Calm
Faculty: Dr. Arielle Schwartz – Clinical Psychologist & Trauma Specialist
In Module 2, Arielle takes you on an illuminating tour of your autonomic nervous system – the body’s built-in security system – so you can finally make sense of your responses and learn to shift them. You’ll discover the roles of the sympathetic (fight-or-flight) and parasympathetic (rest-digest) branches, and how trauma can throw this system out of balance. Arielle will demystify the popular Polyvagal Theory in an easy-to-grasp way, introducing the idea of “safe and social” vs. defensive states. Most importantly, you’ll learn that you are not stuck with the nervous system you have now – you can tone your vagus nerve and strengthen your capacity to return to calm. In class, Arielle will guide you through several natural vagus nerve stimulation techniques. For example, you’ll practice Brahmari Pranayama, also known as the humming “bee breath”, to trigger your vagus nerve’s relaxation response (this gentle buzzing breath can quickly quiet anxiety and even improve heart-rate variability). You’ll also explore sensory awareness and orienting exercises that signal safety to your brain, and try a fun vocal toning activity using sound and vibration to settle your nerves. As you experiment, you’ll notice how these subtle shifts in body and breath can change your mental/emotional state – giving you proof that you can influence how you feel. Arielle will help you design a simple daily regulation routine using these tools, so you can start building resilience like a muscle. By the end of Module 2, you’ll understand your nervous system from the inside out – and have a set of go-to somatic hacks to calm your body, whether you’re facing a stressful day at work or feeling triggered by memories. You’ll feel empowered as the driver of your own nervous system, rather than its passenger.
Experiential Highlights: Somatic mindfulness practice to notice and name your body’s stress signals; “Vagus Reset” mini-sequence including the humming breath, gentle neck stretches, and a soothing self-hold to activate your parasympathetic response. (Many participants report an “aha” moment in this module – realizing that what they thought were “panic attacks out of nowhere” or “mood swings” are actually understandable nervous system states that they can learn to shift.)
Module 3: Building Your Foundation – Creating Safety, Strength & Support for Healing
Faculty: Dr. Scott Lyons – Psychologist & Somatic Stress Expert
Now that you’ve begun developing somatic tools, Module 3 focuses on establishing the firm foundation that every healing journey needs. Scott will guide you to cultivate safety on all levels: body, environment, and internal resources. You’ll start by creating your own inner sanctuary or “Safe Retreat” – a visualization exercise to imagine a place (real or imagined) where you feel completely safe and at ease. This becomes a mental refuge you can return to whenever healing work becomes intense. Next, you’ll map out your Tree of Life, drawing or writing about your roots (heritage, core values, grounding practices), your trunk (personal strengths and skills), and your branches (dreams, goals, and people who uplift you). This powerful exercise helps you tangibly see that you are more than your trauma – you have deep roots and a wide support network to nourish you. Scott will also discuss the “seasons of change” in trauma recovery, normalizing that healing is nonlinear (there are periods of growth, of shedding old leaves, of rest, etc.). You’ll learn practical self-care strategies to “tend the garden of your mind”, including mindfulness techniques to gently redirect negative thoughts and somatic self-soothing for emotional spikes. By tailoring these resources to your own personality and life, you essentially fertilize the soil for post-traumatic growth. By the end of Module 3, you’ll have a set of essential resources – from a calming nightly ritual to a list of supportive friends to call on – that create a secure base for deeper healing work. You’ll feel more prepared and fortified, knowing you can care for yourself through the ups and downs of the process.
Experiential Highlights: Guided “Inner Safe Place” meditation, where Scott’s gentle prompts help you imagine and feel safety in your body; Creativity exercise to draw your Tree of Life (no artistic skill needed!) and identify 3 personal values and 3 sources of support that you can lean on. (By realizing what already makes you feel secure and strong, you reinforce the message that healing is possible – because you’re not starting from zero, you’re building on a foundation you’ve been cultivating your whole life.)
Module 4: Coming Home to Your Body – Somatic Embodiment for Empowerment
Faculty: Dr. Arielle Schwartz – Clinical Psychologist & Trauma Specialist
Trauma can often leave us feeling disconnected from our bodies – as if we’re living in our heads or outside ourselves. In Module 4, Arielle will help you gently come home to your body through the power of embodiment practices. We’ll explore the common physical effects of trauma (numbness, tension, hyper-vigilance, etc.) and how to slowly reverse them by reclaiming comfort in your own skin. Arielle will introduce the “5 Stages of Embodiment” – a framework for progressing from basic awareness of bodily sensations to a state of feeling grounded, present, and empowered in your body. You’ll engage in a series of fun, therapeutic movement exercises: for example, joint rotations and pandiculations (yawning-like stretches) that release stored muscular tension and awaken sensory awareness. You’ll practice grounding stances that use posture and pressure (like feeling your feet on the floor) to enhance stability and boundaries. There will also be a focus on embodied self-protection – learning that you can occupy your body fully and still feel safe, rather than shrinking or dissociating. Arielle might guide an “empowerment pose” exercise (drawing on techniques from yoga and power posing research) to help you physically embody confidence and strength. Throughout, you’re encouraged to move at your own pace, listen to your body’s cues, and even have fun with movement (yes, joy and play are allowed in healing!). By the end of Module 4, many participants report feeling a new kind of aliveness – a reconnection to intuition, sensations, even pleasure in the body. This embodied approach allows you to soften defenses (like chronic bracing or muscle armor) and nourish yourself with the literal energy that movement provides. You’ll leave with practical somatic exercises to continue on your own, so that your body becomes an ally in healing – a source of wisdom and power – rather than a stranger or enemy.
Experiential Highlights: Guided full-body tension-and-release “somatic scan” (tense certain muscles then let go, to learn the felt difference between stress and relaxation); Empowering Movement Sequence blending shaking, stretching, and a simple grounded dance to your favorite music, releasing stuck energy and celebrating your body’s resilience. (This module often brings smiles and even laughter – a beautiful sign of trauma release and reclaiming your right to feel good in your body!)
Module 5: Facing the Past & Befriending Emotions – You as the Hero of Your Healing Journey
Faculty: Dr. Scott Lyons – Psychologist & Somatic Stress Expert
In our penultimate module, Scott guides you through the courageous process of consciously facing and moving through the emotions and memories that have lingered from past trauma. By now, you have a toolkit of resources and a support system in place – so it becomes possible to gently shine light on what was once too overwhelming to approach. Scott frames this as stepping into the role of the Heroine/Hero of your own life story. Much like the classic hero’s journey, you’ll learn that answering the call to heal is a brave act that leads to profound transformation. This week, we’ll focus on tools to navigate emotional waves safely. Scott will teach the practice of titration and pendulation (from Somatic Experiencing) – which means dipping into difficult feelings in small doses and then returning to a calm state, like alternating between touching cold water and warm water. This ensures you don’t flood or retraumatize yourself. You’ll also learn the Butterfly Hug (Tap) – a simple bilateral tapping technique you administer to yourself, proven to help modulate intense emotions and reduce anxiety. With these tools, we’ll invite one emotion at a time to be acknowledged. For example, you might work with grief by recalling a loss while practicing the butterfly tap and noticing sensations until the wave passes. Scott will emphasize that all feelings are valid and transient – they come to deliver messages and then they go. As you practice riding these waves, you’ll notice something powerful: you are still here. You can have an emotion without being consumed by it. This builds immense confidence and begins to rewrite any inner narrative of helplessness. Additionally, Module 5 introduces the concept of “ally-building.” You’ll identify both internal allies (e.g. your compassionate inner voice, or a protective part of you) and external allies (supportive people, pets, or even inspiring figures) that you can “call in” during emotional challenges. Through a beautiful self-compassion meditation, you’ll plant the seeds of unconditional friendliness toward yourself – learning to hold your younger wounded parts with the same love you’d offer a dear friend. By the end of Module 5, you’ll likely feel lighter and more free, having released some of the old emotional burdens you carried. You’ll also recognize your own courage in doing this deep work. In the hero’s journey, this is the phase where the hero claims the inner treasure – in this case, newfound self-love and emotional liberation.
Experiential Highlights: “Dear Younger Me” reflective letter – writing a letter from your present self to a past self who was hurt, offering the understanding and comfort you needed then (a profoundly healing exercise to integrate trauma); Practicing the Butterfly Tap technique in real-time as a group, using a mild emotional trigger (like a sad movie scene) to learn how it can quickly bring you back to center. (Many participants share that this session is a turning point – realizing “I have the power to heal my past, one feeling at a time, and I’m truly stronger than I thought.”)
Module 6: Integrating & Thriving – Writing Your Next Chapter Beyond Trauma
Faculty: Dr. Scott Lyons – Psychologist & Somatic Stress Expert
Module 6 is a celebratory and forward-looking culmination of our journey. Scott will help you integrate everything you’ve learned and anchor the growth you’ve achieved, so you can carry it into your life in a sustainable way. A key theme this week is self-actualization – reconnecting with your authentic self and purpose now that trauma no longer calls all the shots. First, we’ll take stock of how far you’ve come: Scott will guide a reflection on the initial intentions or issues you came in with, and you’ll observe what has shifted (many will find that fears have lessened, body feels more at ease, outlook is more hopeful). We’ll then explore the idea of “living in two worlds” – balancing the inner healing world you’ve cultivated with the external world you navigate daily. Scott provides tips for maintaining your practices and regulation when you’re back in stressful environments or facing future triggers. Next, we’ll broaden our view to collective and ancestral healing. You’ll learn how the work you do on yourself can ripple out to heal generational patterns – when you break a cycle (for instance, of abuse or of suppressing emotions), you alter the legacy for those who come after you. In a gentle Generational Healing visualization, you may even “meet” an ancestor or family member in your mind’s eye to symbolically offer and receive forgiveness, freeing each other from old burdens (an experience many find deeply freeing). Finally, you’ll be guided to articulate your Personal Manifesto – a powerful statement of who you are now and the life you intend to create moving forward. This might be in the form of a letter, a declaration, or even a piece of art. It answers questions like: How will I nurture my well-being each day? What meaningful contribution do I want to make? What do I truly value and stand for? You’re encouraged to be bold and optimistic – this is your vision for a thriving life. To close the course, Scott will lead an embodied closing ritual, perhaps a meditation or group sharing, to honor the journey each of you has made from trauma to resilience. By the end of Module 6, you’ll leave with not only all the knowledge and tools from the course, but a felt sense of wholeness and the conviction that your story going forward is one of empowerment. You are the author of your life, and healing has unlocked a new chapter where you can truly shine.
Experiential Highlights: Life Visioning exercise – imagining yourself one year from now, having integrated these tools, and writing down a day-in-the-life description of how you feel, act, and engage with others; Crafting and optionally sharing your Personal Manifesto, a few sentences that capture your commitment to yourself (for example: “I am worthy of love and joy. I will honor my body’s needs and speak my truth. I am not my trauma – I am a resilient, compassionate person who will help others heal by healing myself.”). (Graduates of the course often express amazement at their own transformation, and excitement to continue growing. We conclude with heartfelt celebrations of each other – because as one person heals, we all heal together.)
PROGRAM FEATURES & FORMAT
The Nervous System Reset: A 6-Week Somatic Trauma Healing Journey is carefully designed to maximize your learning, comfort, and growth. Here’s what’s included when you enroll in this program:
6 Live Online Classes (90 minutes each): Engaging weekly sessions conducted via Zoom in real time. Attend from anywhere with an internet connection. Each class features lecture-style teaching, guided practices, and interactive Q&A. Can’t make a session live? No worries – all classes are recorded, and you’ll have lifetime access to the video replays and audio recordings to watch at your convenience.
30-Minute Community Connect Circles after Each Class: Immediately following each teaching session, you’ll have the option to join a facilitated small-group breakout (via Zoom) for ~30 minutes. These intimate groups (typically 4-6 people) are a chance to share your reflections, listen to others’ experiences, and practice co-regulation in real time. Many participants find these sharing circles to be profoundly validating and a great way to connect with peers on the healing path. (If you prefer not to share, you are welcome to simply listen or you may opt-out – it’s completely voluntary.)
Downloadable Workbooks & Exercises: To support your journey, you will receive three comprehensive PDF workbooks (over 30 pages of material in total). These beautifully designed resources include module summaries, journal prompts, worksheets, and step-by-step instructions for the somatic exercises and meditations taught in class. The workbooks make it easy to practice on your own between sessions and to deepen your self-discovery through written reflections. (For example, you’ll get templates for the “Resilience Recipe” and “Tree of Life” exercises, a feelings tracker, and more.)
Somatic Practice Audio/Video Library: In addition to the main class videos, you’ll have access to a mini-library of guided practice recordings. These short audio/video clips (5-15 minutes each) are perfect for daily use – including guided breathing exercises, a body scan meditation for grounding, and a movement practice for stress release. Think of this as your personal healing toolkit you can return to whenever you need to self-regulate or find calm.
Private Online Community Forum: You’ll be invited into a moderated online community group (hosted on The Embody Lab’s platform) exclusively for course participants. This is a safe space to ask questions between classes, share breakthroughs or challenges, and receive encouragement from the instructors and fellow students. Our team will post weekly discussion prompts and additional tips. The community is available 24/7, so you can log in whenever you need support or wish to offer support to others – fostering a sense of not being alone on your journey. (Participation is optional but highly recommended!)
Lifetime Access to Materials: Your enrollment includes lifetime access to all course materials – videos, audios, workbooks, and community content – even after the 6 weeks are over. You can revisit lessons as often as you like, at any pace. This means the value of the course continues well beyond the live program; whenever you need a refresher or a boost of inspiration, your healing resources are just a click away.
Expert Guidance from Two Renowned Faculty: Unlike many programs with a single teacher, this course offers you the dynamic perspectives of two leading experts in the field. Dr. Arielle Schwartz and Dr. Scott Lyons will be co-teaching and actively involved throughout – answering questions in Q&As, providing feedback in the forum, and bringing their unique insights to each module. Their combined expertise creates a rich, holistic learning experience (blending psychology, neuroscience, somatics, and compassionate coaching). You effectively have two mentors walking alongside you on your healing journey.
No Therapy or Diagnosis – 100% Educational & Inclusive: This program is for everyone, not just practitioners or those with prior experience. All concepts are taught in accessible language, and you’ll be guided step-by-step in each practice. Important: While the content is therapeutic, this course is not group therapy or medical treatment. It is an educational and experiential wellness program. The instructors will not ask you to share personal trauma details, nor will they be providing one-on-one counseling. You maintain complete agency over your participation. If you have a therapist or doctor, you can absolutely continue with them – and many participants find that the skills learned here complement their other healing work. We encourage self-responsibility: you’re in control of your growth, and we’re here to support and facilitate. (If at any point you find yourself needing extra help, we’ll provide resources and encourage you to seek any professional support you need – your wellbeing is our priority.)
Technical Details: Once you register, you’ll receive a welcome email with all the information to get started, including Zoom links for the live sessions and instructions to access our online learning portal. The live classes occur weekly on [Day] at [Time] (with [Time Zone]; we will provide a time zone converter link to help you adjust). If you have any questions or concerns about tech or scheduling, our support team is here to assist you quickly. We strive to make your experience smooth and hassle-free, so you can focus on healing.