The Best Nervous System Regulation Practices for Mind-Body Wellness
- Alexis Hingle
- May 29
- 2 min read
In a fast-paced, overstimulated world, many of us struggle with feelings of anxiety, irritability, or emotional fatigue. What we often overlook is the root cause: a dysregulated nervous system.
At Total Health Concepts, we view nervous system regulation as foundational to mental, emotional, and physical health. Whether you’re navigating chronic stress, healing from trauma, or simply seeking more balance, incorporating daily regulation techniques can support your body and mind in profound ways.
Why Nervous System Regulation Matters
Your nervous system controls automatic responses to stress and safety. When it’s functioning optimally, you feel grounded, connected, and calm. But when it's dysregulated—due to trauma, prolonged stress, or a lack of supportive habits—it can lead to:
Anxiety or panic
Trouble sleeping or concentrating
Emotional reactivity
Chronic tension or fatigue
Feelings of detachment or overwhelm
Fortunately, you can retrain your nervous system through consistent, supportive practices that bring your body back into a regulated state.
Our Top Nervous System Regulation Practices
1. Breathwork
Intentional breathing is one of the fastest ways to shift from fight-or-flight into a state of calm. Deep, slow breaths signal to your brain that you are safe.
Try this: Box breathing – Inhale for 4 counts, hold for 4, exhale for 4, hold for 4. Repeat for 2–5 minutes.
2. Gentle Somatic Movement
Practices like yoga, stretching, and mindful walking help release stored stress and reconnect you to your body. Movement that feels nourishing rather than intense is especially regulating.
Try this: A short restorative yoga session, mindful shaking, or gentle neck and shoulder rolls paired with breath.
3. Cold or Contrast Exposure
A short cold shower or alternating hot/cold water can help your body recalibrate. These practices stimulate the vagus nerve and build stress resilience. Always approach this slowly and safely.
4. Grounding Through the Senses
Engaging your five senses can interrupt a stress loop and help you return to the present moment.
Try this grounding exercise:
5 things you can see
4 things you can feel
3 things you can hear
2 things you can smell
1 thing you can taste
5. Therapeutic Journaling
Writing your thoughts down allows the mind to slow and the body to release. It’s an excellent way to create space between stimulus and response.
Prompt to try:"What does my nervous system need right now to feel supported?"
6. Connection and Co-Regulation
Being with someone who feels calm and emotionally safe helps your nervous system learn regulation through connection. This is why therapy, community, and even a loving pet can have such powerful healing effects.
Final Thoughts
Nervous system regulation isn’t a quick fix—it’s a lifelong practice of returning to yourself. When you integrate these techniques into your daily rhythm, you begin to teach your body that it is safe to rest, digest, feel, and connect.
At Total Health Concepts, we use these tools—and more—in therapy sessions, group classes, and holistic workshops designed to help you heal from the inside out. Whether you're just starting or deep into your journey, nervous system regulation can support the life you’re ready to live.
Looking to take a deeper dive?
Here are some further resources:
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