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Your Body Already Knows (Somatic Nervous System Reset — No Device Needed)
Your nervous system already knows how to settle. This 15-minute somatic practice proves it.
No app. No wearable. No biometric score. Just your breath, your body, and a specific paced-breathing technique
backed by clinical research on heart rate variability (HRV) and autonomic regulation.
In this episode of Meditation Monday, licensed clinical social worker Dominic Gadoury guides you through a
complete somatic nervous system reset — body scan, coherence breathing at ~5.5 breaths per minute, and a
felt-sense resource anchor — using principles from polyvagal theory and somatic therapy.
This episode pairs with this week's Therapy Tech Tuesday: "Can Your Wearable Actually Help You Regulate?"
where we audit Muse, Apollo Neuro, and HeartMath against the baseline you'll build today.
TIMESTAMPS
0:00 — What this practice is (clinically)
1:30 — Settling in: body contact, breath, soft gaze
3:00 — Body scan: interoceptive sweep, feet to crown
6:30 — Coherence breathing: 5-5 paced rhythm
10:30 — Resource anchor: finding 'enough' in the body
13:30 — Return, integration & Tuesday preview
RESEARCH REFERENCED
• Porges, S.W. (2025). Polyvagal Theory: Current Status, Clinical Applications, and Future Directions.
Clinical Neuropsychiatry, 22(3), 175–191.
• Sevoz-Couche, C. & Laborde, S. (2022). Heart rate variability and slow-paced breathing: when coherence
meets resonance. Neuroscience & Biobehavioral Reviews, 135, 104576.
• McCraty, R. et al. (2025). HRV biofeedback in a global study of coherence frequencies. Scientific Reports.
• Community Resiliency Model (CRM): interoceptive awareness and nervous system regulation. PMC 2025.
ABOUT METATHERAPY
MetaTherapy is a mental health education channel for clinicians, therapy-curious adults, and people who
want to get more out of their own therapeutic work. Hosted by Dominic Gadoury, LMSW — licensed clinical
social worker based in New York City.
New episodes every week:
Mon — Meditation Monday | Tue — Therapy Tech Tuesday
| Thu — Thursday Thinkers
Website: https://www.metatherapy.guide/
Instagram: https://www.instagram.com/nyclgbtqtherapist/
Subscribe for more: https://www.youtube.com/@MetaTherapyNY
─────────────────────────────────────────────────────
#MetaTherapy #NervousSystemRegulation #SomaticHealing #PolyvagalTheory #MeditationMonday
#CoherenceBreathing #HRV #TherapyTok #MentalHealthEducation #SomaticTherapy
View all episodes
By Dominic GadouryYour nervous system already knows how to settle. This 15-minute somatic practice proves it.
No app. No wearable. No biometric score. Just your breath, your body, and a specific paced-breathing technique
backed by clinical research on heart rate variability (HRV) and autonomic regulation.
In this episode of Meditation Monday, licensed clinical social worker Dominic Gadoury guides you through a
complete somatic nervous system reset — body scan, coherence breathing at ~5.5 breaths per minute, and a
felt-sense resource anchor — using principles from polyvagal theory and somatic therapy.
This episode pairs with this week's Therapy Tech Tuesday: "Can Your Wearable Actually Help You Regulate?"
where we audit Muse, Apollo Neuro, and HeartMath against the baseline you'll build today.
TIMESTAMPS
0:00 — What this practice is (clinically)
1:30 — Settling in: body contact, breath, soft gaze
3:00 — Body scan: interoceptive sweep, feet to crown
6:30 — Coherence breathing: 5-5 paced rhythm
10:30 — Resource anchor: finding 'enough' in the body
13:30 — Return, integration & Tuesday preview
RESEARCH REFERENCED
• Porges, S.W. (2025). Polyvagal Theory: Current Status, Clinical Applications, and Future Directions.
Clinical Neuropsychiatry, 22(3), 175–191.
• Sevoz-Couche, C. & Laborde, S. (2022). Heart rate variability and slow-paced breathing: when coherence
meets resonance. Neuroscience & Biobehavioral Reviews, 135, 104576.
• McCraty, R. et al. (2025). HRV biofeedback in a global study of coherence frequencies. Scientific Reports.
• Community Resiliency Model (CRM): interoceptive awareness and nervous system regulation. PMC 2025.
ABOUT METATHERAPY
MetaTherapy is a mental health education channel for clinicians, therapy-curious adults, and people who
want to get more out of their own therapeutic work. Hosted by Dominic Gadoury, LMSW — licensed clinical
social worker based in New York City.
New episodes every week:
Mon — Meditation Monday | Tue — Therapy Tech Tuesday
| Thu — Thursday Thinkers
Website: https://www.metatherapy.guide/
Instagram: https://www.instagram.com/nyclgbtqtherapist/
Subscribe for more: https://www.youtube.com/@MetaTherapyNY
─────────────────────────────────────────────────────
#MetaTherapy #NervousSystemRegulation #SomaticHealing #PolyvagalTheory #MeditationMonday
#CoherenceBreathing #HRV #TherapyTok #MentalHealthEducation #SomaticTherapy