How to Regulate Your Nervous System: 7 Daily Practices for Anxiety & Stress

Learn 7 simple, trauma-informed nervous system regulation practices you can do daily to reduce anxiety, calm your body, and feel grounded—based on somatic healing, mindfulness, and evidence-based therapy.

Understanding Your Nervous System (And Why It Feels “Stuck”)

When you’re anxious, overwhelmed, or constantly on alert, your nervous system is trying to protect you. But chronic stress, trauma, burnout, or even ongoing life pressures can cause your body to stay in fight, flight, freeze, or fawn long after the stressor is gone.

Over time, this can show up as:

• Persistent anxiety

• Exhaustion

• Irritability

• Brain fog

• Muscle tension

• Trouble sleeping

• Feeling disconnected from yourself

  
  

Healing begins by learning how to bring your body back into safety, not by “thinking” your way out of stress.

These seven daily practices help regulate your nervous system gently and effectively.

7 Daily Practices to Regulate Your Nervous System

1. Deep Belly Breathing (3 minutes)

Slow, intentional breaths signal safety to your brain. Try 4-6 breathing:

• inhale for 4

• exhale for 6

The longer exhale activates your parasympathetic (“rest and restore”) system.

2. Orienting: Let Your Eyes Lead Your Nervous System

Gently look around the room and name what you see. This simple somatic practice tells your brain: “I am safe right now.”

It’s one of the fastest ways to interrupt anxiety spikes.

3. Grounding Through Sensation

Bring awareness into your body:

• Press your feet into the floor

• Relax your jaw

• Place a hand on your heart or belly

This helps your system shift out of survival mode and back into presence.

4. Co-Regulation (Yes, You Need People)

Your nervous system regulates faster in connection. Examples:

• a reassuring conversation

• a hug

• sitting with someone who feels safe

• calling a friend

Connection is medicine for the body.

5. Shake It Out (Somatic Release)

Animals shake after stress — humans should too. Spend 30–60 seconds shaking your arms, legs, shoulders. This discharges stored tension and resets your system.

6. Warmth Therapy

Warmth calms the vagus nerve. Try:

• a warm bath

• heated blanket

• warm tea held with both hands

It signals comfort, safety, and grounding.

7. Nature Breaks (Even 2 Minutes Help)

Stepping outside lowers cortisol and restores sense of calm. If you can’t go far, stand at the door and breathe in outside air.

Nature regulates what overstimulation disrupts.

When Your Nervous System is Dysregulated from Trauma

If your nervous system is constantly activated, it is not because you are “weak.”It is because your body has learned to protect you at all costs.

Trauma-informed therapy, somatic work, EMDR, and Internal Family Systems can help the body unlearn these old survival patterns.

Healing happens when the body finally feels: “I am safe enough to relax.”

When to Seek Support

If you're experiencing:

• chronic anxiety

• burnout

• emotional overwhelm

• patterns from trauma or childhood

• difficulty setting boundaries

• trouble feeling connected to yourself

You don’t have to navigate this alone. Your nervous system can be rewired with the right support.

Work With Me

I help women heal from trauma, regulate their nervous systems, and return home to their power and wholeness.

I offer:

• Trauma-informed counseling

• Somatic & ancestral healing

• Sovereign Soul Coaching

• Online sessions for women anywhere in Ontario and In Person sessions in Ancaster, ON

Book a complimentary 15-minute consultation to explore what support would feel good for you: Email Dea@deabozzo