In a world that often pulls us in multiple directions at once, understanding how to regulate your nervous system is not just beneficial—it is essential. The ability to notice, respond to, and shift our state is fundamental to embodiment and human flourishing. Without this skill, we are at the mercy of our environment, our emotions, and our unconscious patterns.
The Foundation: Awareness and Choice
The first step in nervous system regulation is self-awareness. How do you know if you need to upregulate (increase energy and activation) or downregulate (calm and settle)? The answer lies in cultivating an internal sense of how your body feels. Do you feel sluggish, disconnected, or overwhelmed? Are you buzzing with nervous energy? Only with awareness can you make a conscious choice about how to respond.
This awareness then leads to choice—choosing an action that shifts your state. It could be a simple shake, a breath, a stretch, or even a moment of stillness. These micro-adjustments make a significant difference over time. Many of us move through life unaware of how much we are passively absorbing stress, emotions, and patterns from those around us. The ability to pause and centre ourselves gives us back control.
Why Regulation Matters
Self-regulation impacts every aspect of your life, from how you interact with others to how you show up in our work and relationships. Without regulation, we are reactive rather than responsive. We may find ourselves stuck in patterns of perfectionism, people-pleasing, or avoidance. In contrast, when you are regulated, you have greater choice in how we engage with the world.
A common misconception is that regulation means always calming down. While relaxation is an important skill, sometimes what we need is to upregulate—to energise, to become more present, to move from a place of stagnation into engagement. Not everyone needs to be calmed all the time. Some people need vitality and activation. Regulation is about balance, not about always moving in one direction.
The Power of Small Practices
One of the simplest but most profound practices for regulation is centring. This is not about zoning out or dissociating but about reconnecting with yourself in a way that is quick and practical. A one-minute centring practice might include:
- Feeling your feet on the ground
- Adjusting your posture
- Relaxing your jaw, belly, and hands
- Taking a slow, intentional breath
- Bringing to mind someone who makes you smile
These small actions shift the nervous system almost immediately, allowing for greater ease, clarity, and presence. They are quick enough to integrate into daily life—before a meeting, after a stressful conversation, or even before responding to an email.
Regulation Beyond the Individual
While personal practices are crucial, we do not regulate in isolation. We co-regulate through relationships, nature, and meaning.
- Co-regulation with others: The people around us impact our state, and we impact theirs. Just as a dysregulated person can bring chaos into a room, a regulated person can create a sense of calm and stability.
- Eco-regulation with nature: Spending time in natural environments—whether walking in a park, sitting by the sea, or simply looking at a tree—has a profound effect on the nervous system. Cities, with their fast pace and high sensory load, often create chronic stress.
- Meaning and purpose: When we connect with something larger than ourselves—whether through community, values, or spiritual practice—it gives us a different form of regulation, one that sustains us even in difficult times.
Training Resilience
To develop strong self-regulation, we must train for it. This means deliberately engaging with calibrated experiences that stretch capacity without being overwhelming. Practices such as cold showers, breath holds, weight training, or even disciplined routines help strengthen our ability to stay present under stress. It is not about self-punishment but about building resilience so that we are not easily thrown off balance by life’s inevitable challenges.
Beyond the Basics
Regulation is not just about returning to a neutral state—it is about learning to thrive. It allows us to feel more connected, to be more effective in our work, and to show up with greater authenticity and presence. Whether it is through structured practices like meditation or yoga, simple check-ins throughout the day, or a deepening awareness of how we engage with others and the world around us, nervous system regulation is a skill that transforms every aspect of life.
Ultimately, regulation is not just about coping—it is about flourishing. When we master our ability to regulate, we gain the freedom to live more fully, with greater ease, resilience, and connection. In a world that constantly pulls us off-centre, developing this capacity is one of the most powerful tools we can cultivate
Join the Free Event: Meaning & Nervous System Health
If you’re feeling stressed, overwhelmed, or on the edge of burnout, this free online summit will help you regulate your nervous system, reconnect with meaning, and reclaim your energy.
🗓 Live Sessions: March 25-27
📺 Free Replays: March 28-30
🔹 Learn practical embodiment tools for nervous system health
🔹 Gain clarity on what truly matters to you
🔹 Discover strategies to prevent burnout and set boundaries
