TL;DR

Your nervous system controls how you react, feel, and make decisions. Chronic stress, trauma, and microaggressions can keep it stuck in survival mode, causing anxiety, exhaustion, and overthinking. By noticing your body’s signals, using mini-regulation practices, and building a personalized nervous system toolkit, you can reclaim control, reduce stress, and live from inspiration instead of fear.

Why Your Nervous System Is Running the Show (and How to Take Back Control)

Let’s be real.

You’re not “overreacting.”
You’re not “too sensitive.”
You’re not “bad at handling stress.”

Your nervous system is doing exactly what it was designed to do—protect you. The problem? It’s been stuck in survival mode for far too long.

Survival Mode Isn’t Just in Your Head

Chronic stress, trauma, or constant microaggressions (looking at you, BIPOC, queer, and neurodivergent communities) can train your nervous system to default to fight, flight, or freeze. This means you might experience:

• Overthinking even small decisions

• Racing heart during harmless situations

• Feeling exhausted despite a full night’s sleep

It’s not weakness. It’s your body trying to survive.

The Science Made Simple: Nervous System States

Your nervous system has two main modes:

1. Sympathetic (“Go Mode”)

   • Activated in emergencies

   • Increases heart rate, alertness, and stress hormones

   • Exhausting when constantly active

2. Parasympathetic (“Rest + Repair Mode”)

   • Supports healing, digestion, and emotional balance

   • Helps you recharge and feel safe

Being stuck in go mode burns through your energy, hormones, and emotional reserves like a car stuck in first gear.

Step 1: Learn to Notice the Shift

You can’t change what you don’t feel. Before doing, start noticing your body:

• Is your jaw tense?

• Are you holding your breath?

• Is your chest tight?

Awareness is the first step to reclaiming control.

Step 2: Add Mini Regulation Breaks

No need to block an hour for meditation (unless you want to). Quick, consistent resets can help your body remember how to feel safe.

Try this SOMA Breath-inspired reset:

1. Inhale for 4 seconds

2. Hold for 4 seconds

3. Exhale for 6 seconds

4. Repeat for 1–3 minutes

Step 3: Build Your Nervous System Toolkit

Think of this as a first-aid kit for your body and mind. Examples include:

• 10 deep belly breaths

• Shaking out tension (like a wet dog)

• Singing or humming

• Lying on the floor with one hand on your heart, one on your belly

Experiment and find what works for your body.

Why Nervous System Regulation Matters

Regulating your nervous system does more than reduce stress. It helps you:

• Make clearer decisions

• Deepen relationships

• Create from inspiration instead of fear

Your Next Step: 7 Day Reset

If you’ve been stuck in overdrive, our 7 Day Reset: Reclaim Your Power & Transform Your Life helps retrain your body to feel safe, supported, and energized. Using breathwork, sound healing, and mindful movement, we’ll guide you out of survival mode—for good.

✨ Get the details here ✨

FAQ: Nervous System & Stress Regulation

Q: How do I know if my nervous system is stuck in survival mode?
A: Signs include constant anxiety, difficulty sleeping, racing thoughts, emotional overreactions, and chronic fatigue.

Q: Can mini-regulation breaks really help?
A: Yes! Short, consistent practices help retrain your nervous system to shift from sympathetic to parasympathetic mode.

Q: How long does it take to retrain my nervous system?
A: Results vary, but daily practice—even 1–5 minutes—can create noticeable shifts within a few weeks.

Q: Do I need special tools for nervous system regulation?
A: No fancy tools required. Breathwork, gentle movement, humming, or grounding exercises are effective and accessible.

Q: Is this approach safe for everyone?
A: Generally yes, but if you have significant trauma or health concerns, consult a licensed professional alongside these practices.