Tangible Nervous System Support
When we think about our health we often talk about things like the gut, hormones, and skin. These physical pieces of health are important, but one piece that is often lacking in whole body care is the nervous system.
Your nervous system is the control center for all of it.
If your body is stuck in a constant state of stress, it becomes much harder to digest, detox, regulate hormones, sleep, and heal.
But what does nervous system regulation mean and how can we build it into our daily routines? That’s what we’ll walk you through in this post.
Small, consistent moments of regulation can create powerful shifts.
Micro Practices That Create Big Shifts
1. 4-7-8 Breathing Reset
Any time you feel rushed, overwhelmed, or wired:
Inhale through your nose for 4
Hold your breath for 7
Exhale for 8
Repeat this cycle for one minute. This activates your vagus nerve and signals safety to your body.
Try it:
Before meals
Before opening your laptop
Before bed
2. Start the Day With Light, Not Your Phone
Your nervous system sets its rhythm based on light exposure.
Before 10 AM:
Step outside
Sit by a bright window
Use a full spectrum light box
This supports your circadian rhythm, cortisol balance, and stress resilience all day long.
3. Regulate Before You Eat
Digestion is controlled by the parasympathetic nervous system aka “rest and digest” mode.
Before meals:
Take 3 slow breaths
Relax your jaw
Put your fork down between bites
Chew your food well
Make an effort to sit
This alone can improve bloating, reflux, and nutrient absorption.
4. Create a Wind Down Anchor
Your body loves predictability.
Choose one simple evening ritual:
Epsom salt foot soak
Herbal tea
Gentle stretching
Reading
Essential oils
Do the same thing nightly so your nervous system learns when it is safe to power down.
5. Gentle Movement That Signals Safety
Habit stack your regulation supports. One way you can do this is by moving your body in a calming way. Try:
Walking
Yoga
Mobility work
Stretching
6. Somatic Tools for Emotional Release
Stored stress lives in the body, not just the mind.
Support your nervous system with:
EFT tapping
Binaural beats
Craniosacral therapy
Gentle shaking or swaying
Finding flow through music, creativity, or nature.
Regulation is a practice, something you return to consistently.
The goal is not perfection. The goal is consistency.
Small moments of safety, repeated daily, rewire your body’s stress response and create the foundation for healing.
If you are looking to regulate your nervous system on your healing journey the waitlist for Manifest Your Health is open now. If you are looking for individualized support we’d love to support you in our 1:1 Functional C.A.R.E Method™.
