PRACTICAL TOOLS FOR THE NERVOUS SYSTEM REGULATION
Our nervous system constantly shifts between different states of the nervous system based on how safe we feel in our environment. Learning to recognize these states and having tools to regulate them can help you move through life with more ease and resilience. Here are some simple, effective tools you can use to bring your nervous system back into balance.
PRACTICE1
Diaphragmatic (Deep Belly) Breathing
Deep belly breathing is one of the simplest and most effective ways to calm the nervous system. This breathing technique stimulates the vagus nerve, which activates the parasympathetic nervous system and signals to the body that it’s safe to relax.
Find a comfortable seating position or lie down. Place one hand on your chest and the other on your belly. - Take a slow, deep breath in through your nose, allowing your belly to expand as you fill your lungs with air. Exhale slowly through your mouth, letting your belly fall. Repeat this for 5-10 breaths, noticing how your body begins to relax.
Do it whenever you feel anxious, overwhelmed, or tense. This can be used anytime—before bed, during a stressful moment, or even when you wake up to start your day in a nourishing way.
PRACTICE 2
Gentle Movement and Stretching
Moving your body helps release stored tension and can gently shift your nervous system out of "fight or flight" mode. Movement, especially slow and mindful stretching, signals to your brain that you are safe and helps bring your body back into a regulated state.
Take 5-10 minutes to move your body with intention. Focus on slow, deliberate stretches, especially through the neck, shoulders, and back. You can also add simple, rhythmic movements like swaying side to side or gentle rocking to help your body relax.
Pair the movement with deep breathing for added calming effects.
Do it when you feel stiff, restless, or disconnected from your body. This is also helpful if you’ve been sitting or staying still for long period of time.
PRACTICE 3
Vagus Nerve Stimulation through Cold Water
Cold exposure can activate the parasympathetic nervous system through the vagus nerve, helping your body to calm down. This technique brings your body back into a balanced state and can help shift you out of stress or overwhelm.
Splash cold water on your face or immerse your face in a bowl of cold water for 10-20 seconds.
You can also apply a cold compress to the back of your neck for a few moments. If you're up for it, taking a cool shower (or just ending your regular shower with a burst of cool water) can have a similar effect.
Do it when you feel anxious, frazzled, or stuck in "fight or flight" mode. It’s a great tool for immediate relief.
SYMPTOMS OF
DYSREGULATED
NERVOUS SYSTEM
- Persistent pain and chronic health conditions.
- Habits and behaviors that frustrate both you and those around you.
- Emotional challenges such as depression or anxiety.
- Feelings of fatigue and mental fog.
- Struggles in building and maintaining healthy, long-lasting relationships.
- Mental barriers, fears, and resistance that hold you back from pursuing your true purpose.
ARE YOU READY TO TAKE
THE NEXT STEP?
If you're ready to take the next step in learning how to regulate your nervous system and find safety in your body, I invite you to explore my offerings.
Together, we can work to build resilience, reconnect with your inner strength, and help you navigate life’s transitions.