One-Song Downshift

Why it works

Focused listening helps you release emotions, regulate your nervous system, and access buried emotional states, particularly during periods of emotional numbness and overwhelm.

How to practice

1. Choose a song or playlist that is meaningful to you. Find a quiet space and use quality headphones/earbuds. Take 3 centering breaths.
2. Press play and notice: - Where the music lands in your body - Any impulse for movement - Emotional waves as they arise - Your physical sensations
3. Allow any natural expression (tears, movement, sound). After the music ends, sit in silence for 30 seconds.

Good to know

• Be sure to choose a song or music that resonates deeply with you, rather than background music. Many find that songs connected to specific memories or life periods have the strongest regulatory effect. Notice which instruments or frequencies affect different parts of your body.
• Try exploring different genres and tempos. Classical music and songs in the 60-80 BPM range often have strong regulatory effects.