Feeling Overwhelmed? Nervous System Regulation Can Help

A few years ago, while attending a retreat led by the incredible Kate Northrup, I had my first experience with nervous system regulation. Carrie Montgomery was the facilitator, and the techniques she introduced to us over the course of just an hour completely changed my life.

Up until then, I’d heard of nervous system regulation, but honestly, it seemed a bit too “woo woo” for me. I wasn’t sure it was something I’d ever try. But once I gave it a chance, the results were undeniable. It was like I’d tapped into a part of myself I didn’t even know was there—a source of calm, clarity, and resilience I desperately needed.

Now, I want to be clear: nervous system regulation is not about avoiding or bypassing difficult emotions or challenges. It’s about equipping yourself with the tools to face those moments with calm and steadiness. It helps you approach overwhelming situations—and even the small, day-to-day moments of anxiety—with greater ease.

Right now, many of us are feeling overwhelmed and anxious by what’s happening around us—to our friends, families, and even ourselves. My hope is that these techniques can be a lifeline for you, just as they’ve been for me.

Here are three simple tips to help you get started with nervous system regulation:

1. Practice Breathwork to Find Instant Calm

One of the easiest ways to regulate your nervous system is through intentional breathing. It’s fast, effective, and can be done anywhere. My go-to is box breathing:

1. Inhale for 4 seconds.
2. Hold your breath for 4 seconds.
3. Exhale for 4 seconds.
4. Hold for 4 seconds.

Repeat this cycle for 1-3 minutes. This technique has helped me in countless moments when I felt overwhelmed—whether at work, at home, or just navigating the unexpected curveballs life throws my way.

2. Move Your Body to Release Stress

Stress and anxiety often settle into our bodies, and one of the best ways to release that tension is through movement. You don’t need a fancy routine—just something that feels good to you. Here are a few of my favorite practices:

Stress and anxiety often settle into our bodies, and one of the best ways to release that tension is through movement. You don’t need a fancy routine—just something that feels good to you. Here are a few of my favorite practices:

• Yoga: Gentle poses like Child’s Pose or Cat-Cow help release tension and calm your mind.
• Walking: A mindful walk outdoors is a beautiful way to connect with nature and ground yourself.
• Shaking: Yes, shaking! Stand up, let your body move, and literally shake off the stress. It’s simple, fun, and surprisingly effective.

3. Create a Grounding Ritual

Grounding techniques bring you back to the present moment, which is so important when your mind feels scattered or overwhelmed. Here’s one that I love:

• The Five Senses Exercise: Pause and name 5 things you see, 4 things you feel, 3 things you hear, 2 things you smell, and 1 thing you taste. This quick practice shifts your focus to the here and now, helping you feel more centered and calm.

Learning nervous system regulation was a turning point for me, and I want to share it with as many people as possible because it truly works. These practices—breathwork, movement, and grounding—are simple, but they can profoundly impact how you respond to life’s challenges.

If you’re feeling overwhelmed or anxious, know that you’re not alone. These tools are here to help, and I hope they can bring you a sense of calm and ease during these uncertain times.

Have you tried any of these techniques? I’d love to hear about your experiences in the comments below. Let’s support each other in finding calm amidst the chaos. 💛

In harmony,

tw