Regulating Your Nervous System 101
"Your nervous system remembers what your mind forgets. Listen to it."
Hi Friends!
Have you ever felt like your body was in overdrive—tight chest, racing thoughts, quick to react, or stuck in freeze mode? That’s not just anxiety. That’s your nervous system sending out an SOS.
And learning how to regulate your nervous system has been one of the most powerful shifts I’ve made in my personal healing journey and the way I coach others and work with others.
So let’s talk about it. Nervous System Regulation 101—no science degree required.
🧠 First Things First: What Is Nervous System Regulation?
Your nervous system is basically your internal communication highway. It keeps tabs on your environment, senses threat or safety, and decides whether to fight, flee, freeze, or rest.
When you're in a regulated state, you're grounded, calm, present, and able to respond—not just react.
When you're dysregulated, your body may stay stuck in survival mode, even when there's no actual danger.
⚡ The Signs of Dysregulation
Snapping at small things
Shutting down emotionally
Feeling anxious for “no reason”
Trouble focusing or sleeping
Constant fatigue or burnout
Sensory overload
Sound familiar? You're not broken. You're just in survival mode—and your body is doing what it thinks it needs to do to keep you safe.
✨ Regulation Isn’t Just for Crisis—It’s for Everyday Life
When we learn how to regulate our nervous system, we make space to:
Respond with intention, not impulse
Build emotional resilience
Feel safe in our own bodies
Have healthier relationships
Access our creativity and confidence
🛠️ Tools to Regulate Your Nervous System
Here are some beginner-friendly ways to gently bring your body back to safety:
1. Breathwork
Try the 4-7-8 method: Inhale for 4 seconds, hold for 7, exhale for 8.
Long exhales signal to your body, “You’re safe now.”
2. Movement
Shake it out. Put on Taylor Swift- Dance. Go for a walk. Move energy through your body.
Motion creates emotion—and helps release stress chemicals.
3. Cold Exposure
Splash cold water on your face or hold a cold pack to your chest.
This activates the vagus nerve and helps calm your system quickly.
4. Grounding Techniques
Name five things you can see, four you can touch, three you can hear...
This brings you back into the present moment when your mind races.
5. Self-Touch
Placing your hand on your heart, giving yourself a hug, or even rubbing your arms can remind your body: I’ve got you.
6. Routine Check-Ins
Ask yourself throughout the day: “How does my body feel right now? What do I need?”
Awareness is the first step to regulation.
🌿 Regulation is a Practice, Not a Performance
The truth is—this takes time. You’re not failing if you still feel anxious or overwhelmed some days. You’re human. But the more you practice tuning in and soothing your nervous system, the more peace, clarity, and joy you’ll experience.
You don’t have to earn your calm. You deserve to feel safe, grounded, and connected—every single day.
💬 Final Thought:
“Your nervous system isn’t the enemy. It’s just trying to protect you. Teach it you’re safe—and watch everything change.”
Whether you’re new to this or deep in the healing journey, nervous system work is life-changing. It’s not a luxury—it’s a foundational part of well-being. And it’s something I help my clients incorporate every single day.
XO Jenna 💕
📧 jenna@jlncoach.com
📱 @jlncoach (instagram)
📱@jennasgraditude (Instagram)
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