In a world that moves fast and demands more than our bodies are often ready to give, nervous system regulation is not a luxury — it’s a foundation. When your nervous system is calm, regulated, and grounded, you feel safe in your body. You’re more present, emotionally resilient, connected to your intuition, and available for joy, and true, lasting happiness . You stop reacting and start responding, choosing and aligning. And from that space, manifestation becomes effortless and flowy, no longer forced.
A regulated nervous system is the foundation from which happiness, fulfillment, love, abundance and prosperity can grow. It shifts us out of survival mode and into expansion mode — the state where healing, rewiring, growth, inspiration, aligned action and manifestation can happen.
Below, you’ll find a list of gentle, somatic rituals to support your nervous system regulation, helping you to shift from survival to safety & expansion. These are very simple yet powerful practices I personally use daily (choosing one or many from this list), and each one takes you back to safety, presence, and connection aka a regulated nervous system.
Daily Nervous System Rituals
- Sleep & Rest – Prioritize 7-9 hours of sleep + slow, restful moments throughout your day.
- Yin Yoga – Calming for the nervous system, helps you disconnect from your mind while gently release muscles, fascia and stored emotions through long, supported poses.
- Magnesium Supplements – Supports relaxation, sleep, and stress relief by calming the nervous system at a physiological level.
- Epsom Salt Baths or Soaks – Same benefits as Magnesium, helps relieve physical tension and soothe overstimulation.
- Walking Barefoot on the Earth – Wether it is grass or sand outside or simply walking bare foot inside your home.
- Grounding Through your Senses – A very simple way to do that is to name three things you can see around you, two things you can hear and one thing you can physically touch.
- Meditation – Quiets the mind, soothes the body and brings you back to the present moment within minutes.
- 4-In, 6-Out Breathwork – Inhale through the nose for 4 counts, exhale for 6. This activates the parasympathetic nervous system, signaling safety to your body
- Physiological Sigh – Take two short inhales through the nose, then a long sigh out through the mouth. Repeat a few times for a couple of rounds.
- Diaphragmatic Breathing – Breathe in slowly through the nose, letting your belly expand and exhale out gently, letting it fall. Calms the nervous system and immediately reduces stress and anxiety.
- Spending Time in Nature – As little as 10 minutes outdoors, walking, soaking natural light or sitting somewhere in nature can regulate and reset your system.
- Cuddling a Pet – Boosts oxytocin (the love hormone), lowers cortisol rapidly and brings instant comfort through safe, loving touch.
- Massage or Acupressure – Stimulate relaxation points and release tension stored in the body. Promotes endorphins and a state of deep wellbeing.
- Listening to Relaxing Music – Slows your heart rate and brainwaves, inviting calm and emotional release.
- Sound Baths or Binaural Beats – Use vibration and frequencies to soothe your nervous system and promote deep relaxation.
- Humming or Singing – Stimulate the vagus nerve and calm the body through vocal vibration.
- Hot Shower or Bath – Warm water helps relax muscles, lower cortisol (the stress hormone) and creates a safe, cocoon-like feeling.
- Swaying or Rocking – Soothes the nervous system through rythmic movement, mimicking the comfort of being held like a baby.
- Shaking – Let your body release stored stress through spontaneous shaking of each part of your body. Starting with shacking your hands, move to your arms, shoulders, torso, chest, neck, head, then hips and legs until you are shaking your whole body at once for a minute or two.
- Sunshine Exposure – Even when it is grey outside, natural light boosts vitamin D, enhances your mood & regulates your circadian rhythm and boosts serotonin hormones.
- Walking Meditation – One of my favorites, I put on a walking meditation track and go for a walk around my neighborhood or in nature, focusing my awareness on my environment, feeling grounded in each step and getting out of my thougts.
- Cleaning & Organizing – It is hard to feel calm and grounded in a cluttered space. Clearing your surroundings and created a nice cozy & clean environment signals safety to your nervous system.
Gentle Reminder
Nervous system regulation isn’t a one-time fix — it’s a daily practice of safety, embodiment, and presence. Some days you’ll need more. Other days less. It is not about waiting to be dysregulated, I encourage you to do simple regulation techniques like the ones we’ve seen above everyday. Over time, your nervous system will learn to feel safe, supported, and allowed to soften. You will enter this space of expansion and possibility, and thrive there. Less survival patterns and anxiety, more calm and flow. This state is the one opening you up to receive your manifestations.
If nervous system regulation, being open to receiving and manifestation speaks to you, I’ve poured my experience and expertise into a beautiful, premium ebook: “Nervous System for Manifestation & Abundance” — a practical guide to building regulation as the foundation of your life, your ability to receive and manifest, and your wellbeing.
No pressure — just an invitation. Your nervous system will know if it’s a yes.
