60-Second Nervous System Regulation Exercises for Stressful Moments [Ep 043 Show Notes]
When your heart starts pounding or your mind goes blank use these quick nervous system regulation exercises to restore balance to your mind and body.
Last week on the podcast I talked about the role our nervous system plays in our health and well-being. (Listen to episode 042: Understand Your Nervous System to Reduce Stress, here!) This system affects every process, conscious and unconscious, that goes on in your body! So I’m not exaggerating when I say that these simple practices can have a profound effect on your stress levels and every other aspect of your health.
This week we continue to befriend and understand our nervous system. You can listen to the full episode, 043: 60-Second Nervous System Regulation Exercises for Stressful Moments, wherever you get your podcasts. Below is a brief summary.
Use these simple and quick nervous system regulation exercises to sooth yourself in stressful moments.
Reflection Questions for Nervous System Regulation
For example, I often have an intense craving for chocolate when a stressor pops up!
When our body identifies a threat (stressor) our stress response begins almost instantaneously, before our thinking mind has a chance to catch up. These actions are messages from our body that our nervous system needs a little TLC. So when we notice these actions we can slow down, acknowledge what’s going on, and use the nervous system regulation exercises below to bring balance to our system.
Reduce and/or Remove Stressors
Nervous System Regulation Exercises
In today’s episode, I share three simple exercises you can use during acute moments of stress to sooth and regulate your nervous system.
These practices can help you…
- First, bring awareness to what’s going on in your body.
- Second, give your system some space so it can automatically do what it needs to do to bring you back into balance.
- And finally, if your system is dysregulated and therefore you’re having a hard time getting back into that state of felt safety these exercises will help bring your nervous system back into homeostasis.
If you’d like to learn more about how these practices work please tune into the full episode.
Three Intentional Breaths
Fingers and Toes Exercise
Lastly, begin to intentionally wiggle and stretch your toes allowing your awareness to drop into your feet. As you release the exercise notice any shift in the way you feel.
Give Yourself (or Someone Else) a Hug
Notice how each of these practices makes you feel. Are they calming? Do they make you frustrated? Bored? There is no right or wrong answer here.
The next time you experience an acute reaction to stress I invite you to try one of these nervous system regulation exercises. These exercises are cumulative. Each time you repeat a practice you’re building your system’s capacity to self-regulate!
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