Ep.72 / The 60 Second Fix: Trauma Healing & Nervous System Reset with dr. Reggie Melrose
What if real healing didn’t require hours of therapy or years of unpacking the past? In this episode of HOT AIR, Josh sits down with world‑renowned trauma therapist Dr. Reggie Melrose, author of The 60 Second Fix, to explore powerful, science‑backed tools that help regulate the nervous system, reduce stress, and support lasting emotional healing.
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New Year, Same You (Just Clearer): The 60 Seconds Fix: How Nervous System Healing Can Change Your Life
As a new year begins, many of us feel the pressure to become a “better version” of ourselves. We set resolutions, create vision boards, and promise change—only to feel overwhelmed, burned out, or discouraged weeks later. What if the problem isn’t motivation or discipline, but a nervous system that’s already overloaded?
In this New Year, New Me episode of HOT AIR, host Joshua Robert sits down with world‑renowned trauma therapist Dr. Reggie Melrose, author of The 60 Second Fix, to explore a radically different approach to healing—one rooted in the body, not just the mind.
Why Trauma Lives in the Body
According to Dr. Melrose, trauma isn’t just something we remember—it’s something we carry. Stressful or overwhelming experiences activate the nervous system, and when those experiences aren’t fully processed, the body can remain stuck in a state of hyper‑arousal or shutdown.
This is why many people feel anxious, reactive, exhausted, or disconnected even when their lives appear “fine.” Traditional talk therapy can help us understand what happened, but understanding alone doesn’t always tell the nervous system that it’s safe.
That’s where somatic healing and self‑regulation come in.
What Is The 60 Second Fix?
The 60 Second Fix was written with one clear intention: to make healing accessible. Dr. Melrose developed simple, science‑backed practices that help calm the nervous system quickly—often in under a minute.
These tools are not about forcing positivity or suppressing emotions. Instead, they work with the body’s natural regulation mechanisms, helping it return to balance.
In the episode, Dr. Melrose explains that small, consistent practices can create profound long‑term change. Healing doesn’t require reliving trauma or spending years in therapy—it requires learning how to regulate your internal state.
Self‑Regulation Training (SRT)
Dr. Melrose’s Self‑Regulation Training (SRT) method integrates neuroscience, somatic awareness, and mindfulness. The goal is to help individuals recognize signs of nervous system dysregulation and respond with tools that restore safety and balance.
SRT focuses on: – Breath and rhythm – Micro‑movements in the body – Sensory awareness – Emotional regulation without overwhelm
By practicing regulation in real time, the nervous system learns new patterns—and those patterns become the foundation for lasting healing.
Healing vs. Coping
One of the most important distinctions discussed in the episode is the difference between coping and healing. Coping strategies help us survive stressful moments, but they don’t always address the underlying nervous system patterns that created the stress.
Healing, according to Dr. Melrose, means increasing resilience and capacity. It means being able to experience emotions without becoming overwhelmed or shut down. Over time, regulated nervous systems lead to improved relationships, clearer thinking, and a deeper sense of safety.
Practical Tools You Can Use Today
A major focus of this episode is accessibility. Dr. Melrose shares several tools listeners can begin using immediately:
– Brief breathing techniques to calm the stress response – Body‑based awareness practices that reduce anxiety – Simple grounding exercises for emotional overwhelm – Micro‑regulation techniques that fit into daily life
These tools are especially powerful because they don’t require special equipment, long sessions, or perfect conditions. They meet people where they are.
Why This Matters for the New Year
Many resolutions fail because they don’t account for the nervous system. When stress is high, change feels threatening—even when it’s positive. By starting the year with regulation instead of pressure, growth becomes more sustainable.
This episode reframes “New Year, New Me” as a process of nervous system care rather than self‑criticism. Healing isn’t about fixing what’s broken—it’s about creating safety, capacity, and choice.
Who This Episode Is For
This conversation is especially helpful for: – People experiencing anxiety, burnout, or chronic stress – Anyone curious about trauma‑informed healing – Listeners who feel stuck despite self‑help efforts – Those looking for practical, realistic tools
Final Takeaway
The biggest lesson from The 60 Second Fix is that healing doesn’t have to be overwhelming. Small moments of regulation, practiced consistently, can change how the nervous system responds to the world.
As Dr. Melrose reminds us, the body already knows how to heal—it just needs the right signals. This New Year, instead of pushing harder, consider slowing down, tuning in, and giving your nervous system what it’s been asking for all along.
🎧 Listen to the full episode of HOT AIR for tools, insights, and guidance you can start using today.