Nervous System Practices
Many of the challenges people bring to this work have their roots in the nervous system.
Anxiety, chronic stress, emotional overwhelm, people pleasing, perfectionism, difficulty setting boundaries, feeling disconnected from the body, persistent tension, burnout, and even patterns in relationships can all be influenced by the state of the nervous system.
The practices I've shared with you are designed to help your system gradually move towards greater regulation, safety, and resilience.
Over time, they can support a greater sense of calm, improved emotional regulation, increased self-awareness, better sleep, more capacity to respond rather than react, and a deeper connection to your body and inner experience.
Whilst these practices may appear simple, they work with some of the most fundamental systems in the body. The goal is not to force relaxation or create a particular state. The goal is to help your nervous system discover that it is safe enough to settle, soften, and come into greater balance.
For many people, these practices feel immediately supportive. They notice a greater sense of grounding, calmness, presence, or ease.
For others, the experience can be more nuanced.
When we have lived with chronic stress, developmental trauma, or significant life challenges, the nervous system often adapts around survival rather than safety. Hypervigilance, overthinking, busyness, emotional numbing, control, or constant activity can become familiar ways of navigating the world.
As these practices begin to slow things down, you may become more aware of sensations, emotions, or internal experiences that have previously remained outside conscious awareness. This does not mean something is going wrong. Often, it is simply the nervous system beginning to reveal what it has been holding.
This is why pacing is so important.
The nervous system changes most effectively through small, manageable experiences of regulation that can be integrated successfully. More is not necessarily better. In fact, a few minutes practised consistently is often more beneficial than pushing yourself into longer practices that feel overwhelming.
You might begin with just a minute or two. You might notice what happens before, during, and after the practice. You might experiment with what feels supportive and what feels like too much.
The aim is not to override your nervous system. It is to build a relationship with it.
If you notice feelings of restlessness, emotion, tiredness, or increased awareness, try to view these experiences as information rather than evidence that the practice is not working. Often they simply tell us something about the current capacity of the system and where a slower pace, additional support, or more resourcing may be helpful.
The body learns through repetition, safety, and consistency. Small moments of regulation, practised regularly, can create profound change over time.
Approach these practices with curiosity rather than expectation. There is nothing to force, achieve, or get right. Simply notice what happens and allow your nervous system to guide the pace.
Vagus Nerve Practice
Here is a 45-minute vagus nerve practice that you can follow as a complete session, or you can try a few of the individual exercises to build capacity. You can find the video on YouTube here: https://youtu.be/fpnDzcZb1kI?si=tKIvGGccbOYL5Qvg
I have also written an article that explains the function of the vagus nerve and how it works as your body's stress management system. Read the full post here: https://bintapatelcoaching.com/resources/the-vagus-nerve-your-bodys-stress-management-system
Self-Soothing Practice - Safe, Peace, Hope, Calm
You’ll also find a video of the somatic practice we did at the end of the session. ☞Watch here
This is a powerful way to soothe your nervous system and begin to dissolve samskaras, the undigested past experiences stored in our bodies that can get triggered and keep us stuck in old patterns.
TRE (Tension & Trauma Release Exercises)
Here’s a guide to safely practising TRE at home.☞ Read the blog on TRE
Emotional Digestion Practice
Support your nervous system by processing emotions without getting caught in the story. A simple daily practice that helps with clarity, regulation, and release. Read more here
Emotional Freedom Technique (EFT)
EFT, or tapping, is a gentle yet powerful method that combines Eastern energy practices with modern psychology. By rhythmically tapping on specific meridian points while acknowledging difficult emotions or thoughts, you help your body release tension, shift stuck patterns, and restore emotional balance.
This practice supports the nervous system by calming the stress response, creating space for clarity, ease, and a deeper sense of grounding. It’s a simple tool you can use anytime to regulate overwhelm, soften emotional intensity, and reconnect with yourself.
Link to a short EFT video and a step-by-step guide is included below.
Toning
Toning is a great way to self-de-armour, once practised with a practitioner. I do not recommend that you use it alone if you have trauma. | I use the Washington Monument Frequency Pack of both 33and7 (Male/Female), which costs USD11.11 to download. Note: Don’t be put off by the website.
