In a world that feels heavy—torn by the pressures of demanding modern life, social inequalities, and ecological crises—it is vital to remember that we have the means to cultivate a deep sense of embodied safety within ourselves. While the challenges we face may seem overwhelming we can restore our connection to resilience and resourcefulness through intentional practice.
Here are 5 of my favorite ways to regulate the nervous system. These techniques can easily be woven into any busy schedule to help navigate stress more gracefully & reaffirm your sense of well-being:
Grounding and connecting to nature
Grounding draws you into the present moment and alleviates feelings of anxiety. It has been shown to reduce inflammation and anxiety by connecting your body to the earth’s natural electrical charge, promoting relaxation and emotional balance.
How to do it:
Make your way to a space where you can sit or stand with your feet on the earth—grass, dirt, or sand.
Close your eyes and take slow deep breaths.
Focus on the ground beneath you and witness all of your senses—a soft breeze, vibrant colors, textures, sounds, and smells of nature.
Mindful Breathing
Mindful breathing exercises are simple yet powerful. They activate the parasympathetic nervous system(Rest-and-Digest) and encourage relaxation. This 4-7-8 technique is also known for helping to reduce anxiety or insomnia through deep, slow breathing.
How to do it:
INHALE softly through your nose for a count of 4.
HOLD your breath for 7 counts.
EXHALE completely through your mouth for 8 counts.
Repeat this cycle 5-10 times
Movement
Regular movement helps reduce stress hormones, stimulates positive neurotransmitters, enhances circulation, and promotes a calm, grounded state of being. Incorporating movement into your routine can have a deeply profound effect on your well-being.
Movement ideas:
Walking
Stretching
Yoga classes
Tai Chi or Qi Gong
Swimming
Dancing or Free Movement
Bike rides
Journaling
Journaling allows you to express and process emotions, thoughts, and experiences in a safe and structured way. By externalizing internal experiences, journaling helps release tension, increases self-awareness, and promotes grounding.
Journal prompts:
"What is something that’s been weighing heavy on my mind or heart? Write it down and let it go."
"What’s one thing I’ve been holding onto emotionally, and how can I release it?"
"What are three things I am grateful for right now?"
"What emotions am I feeling right now, and where do I feel them in my body?"
"Is there a specific situation that triggered these emotions? Can I see it from a different perspective?"
"What do I need to hear right now to feel calm or supported?"
"What is something I can remind myself of when I start to feel overwhelmed or anxious?"
"What’s one thing I’ve done recently that I am proud of?"
"What have I learned from this challenging situation that I can take forward with me?"
VISUALIZING
Visualization or guided imagery taps into the power of the mind-body connection. Positive imagery activates the brain's reward centers (like the release of dopamine), which can counterbalance the effects of stress. It's an effective tool for managing stress, anxiety, and even trauma by helping the nervous system recalibrate to a place of safety and ease.
How to do it:
Close your eyes and take several deep, slow breaths—inhale for 4 counts, hold for 4 counts, and exhale for 6 counts.
Imagine a peaceful scene—this could be a beach, a forest, or a meadow. Picture every detail of this place: the colors, sounds, textures, and smells.
As you continue breathing deeply, mentally connect with the tranquility of your environment, feeling the calmness wash over you with every breath.
Remember consistency is key! Practicing these techniques regularly can help retrain your nervous system, making it easier to tap into a sense of calm whenever needed.
Take a deep breath, find your center, and let yourself unwind.
Love & gratitude,
Jess
Hi, my name is Jess. I am a certified yoga instructor & body-based coach. I love exploring movement and ways to make life more fulfilling. You can find more information about me and what I do at jesscorwinyoga.com
Comments