Regulating Your Nervous System

Finding Safety in Your Body

When we go through difficult or overwhelming experiences our nervous system can get stuck in “survival mode.” You might notice this as:

• Feeling constantly on edge or anxious

• Shutting down or going numb

• Trouble sleeping or relaxing

• Feeling like your body is carrying too much tension

Why Regulation Matters

The good news? Our nervous systems are designed not only to protect us, but also to return to balance. Learning small, consistent practices to regulate your nervous system can help you feel more grounded, safe, and present.

When your nervous system feels safe, your body and mind can:

• Process emotions more easily

• Connect with others more openly

• Make choices that align with your values

• Begin healing from past wounds

For many of my clients, especially those recovering from trauma of any kind, the body has carried messages of fear and shame for years. Regulation practices help rewrite those stories, giving your body new experiences of calm and safety.

Simple Regulation Practices You Can Try

1. Grounding with Your Senses

Notice five things you can see, four things you can feel, three things you can hear, two things you can smell, and one thing you can taste. This simple practice helps bring your awareness back to the present moment.

2. Breathing with Intention

Try “box breathing”: inhale for a count of 4, hold for 4, exhale for 4, hold for 4. Repeat 3–5 times. Slow, intentional breathing tells your body: I am safe right now.

3. Gentle Movement

Stretch, sway, or go for a short walk. Trauma and harmful experiences often lives in the body, and even small movements can help release tension.

4. Cold or Warm Sensations

Splash cold water on your face, hold a warm mug of tea, or wrap yourself in a cozy blanket. Temperature shifts can reset your nervous system and remind you of your body’s resilience.

5. Connection

Call a supportive friend, hug a pet, or spend time with someone you trust. Safe connection is one of the most powerful regulators we have.

Be Gentle With Yourself

Healing and regulation are not about “doing it perfectly.” It’s about noticing what helps your body feel just a little safer, moment by moment. Over time, these practices create more space between you and your stress — and more room for joy, rest, and connection.

To learn more about regulating your nervous system, contact me now.