Beginning Steps For Nervous System Regulation: A Guide To Calming Your Mind and Body

Did you grow up hearing things like, “Idle hands are the devil’s workshop”?

In today’s culture, being overworked, overstimulated, and undersupported is often worn as a badge of honor. The hustle is glorified - but here’s the truth: your productivity has nothing to do with your worth.

And I’d go a step further to say: you’ll actually be more productive when you stop hustling and start regulating.

But here’s the catch - most of us were never taught how. We were never shown how to slow down or why our bodies need rest. I didn’t learn this the easy way. In 2019, I pushed myself straight into complete dysregulation. My body sent warning signs I ignored - until it hit me with symptoms I couldn’t.

I don’t want that for you.

A Quick Look at the Science (I Promise It’s Worth It)

Your nervous system is command central. It controls how you think, feel, move, and respond - both consciously and automatically. It keeps you safe, alive, and functional.

Here’s a simple breakdown:

• Central Nervous System (CNS): Your brain + spinal cord

• Peripheral Nervous System (PNS): Connects the rest of your body to your CNS

  • This includes the autonomic nervous system, which further splits into:

    • Sympathetic nervous system (fight or flight)

    • Parasympathetic nervous system (rest and digest)

But all you need to really know is these systems are in control of everything you do both consciously and unconsciously. If these systems are not feeling supported and not working properly together as a complete system, you will start to feel the side effects.

I like to picture something more like a scene from the Disney movie Inside Out. 

Signs of Nervous System Dysregulation

You might experience:

• Anxiety or depression

• Digestive issues (like IBS)

• Brain fog or memory lapses

• Hormone imbalances

• Frequent illness or fatigue

• Headaches, irritability, poor sleep

• Weight Gain

• And much more...

What Does Nervous System Support Look Like?

Effective stress management focuses on three things: awareness, relaxation, and resilience.

Here’s a visual analogy that helps:

I’m a runner. Part of race training is tracking how quickly your heart rate returns to normal after exertion. Faster recovery = stronger heart + better stress resilience.

The same concept applies to your nervous system. Practicing regulation in calm moments helps you recover faster when stress hits.

A well-regulated and resilient nervous system helps you react better under stress and adverse conditions. Just like you train your heart rate recovery before a race, you need to practice managing your nervous system in calm situations. This preparation allows you to recover more quickly when faced with stress.

When you’ve effectively practiced managing your nervous system in non-stressful situations, you’ll be better prepared for stressful, adverse situations and will be able to recover more quickly.

8 Beginner-Friendly Nervous System Regulation Tools

These are the techniques I return to again and again:

1. Meditation/Moving Meditation

2. Deep Breathing Exercises

3. Progressive Muscle Relaxation (PMR)

4. Grounding

5. Pilates

6. Connecting With Nature

7. Coloring/Making Art

8. Journaling/Gratitude Practices

Some of the above eight suggestions may not resonate with you. That’s ok. Pick the one(s) that do and that you can easily fit into your day and start monitoring your progress. 

Your Value Isn’t Tied to Your To-Do List

You are not lazy for resting. You are not selfish for prioritizing your nervous system health.

Just as you aim to move your body each week, you also need to make time to regulate your nervous system. The internal work is just as important as what you can see on the outside.

By choosing daily practices that help you downshift and reconnect, you’re laying the foundation for a life that feels calmer, steadier, and more empowered.

By practicing techniques such as meditation, deep breathing, and grounding, you can enhance your nervous system’s ability to recover from stress.

Embrace the practices that resonate with you and start your journey toward a healthier, more resilient you.

Ready to start your journey towards a healthier, more resilient you?

Pick one of the 8 tools above and commit to it this week. Track how you feel.
Notice what changes.

And if you’re up for it - share your experience in the comments so we can all learn from each other.

Here’s to a more grounded, resilient you. 💛