The Ultimate Guide to Nervous System Regulation (and Why Somatic Practices Are the Gateway to Change)
Why calm feels out of reach
You have tried meditation, gratitude and positive thinking. You have tried pushing through. But the stress keeps creeping back and your mind won't switch off, your body feels heavy and no amount of rest feels enough.
If this sounds familiar, don't worry, your nervous system is dysregulated and it is reversible. The solution isn't to think harder, it's to listen to your body more.
In this guide, I will explain why nervous system regulation is the missing piece for high-functioning, overwhelmed women, and how somatic practices (body-based tools) can help you reset from the inside out.
What is Nervous System Regulation?
Your nervous system is your body's internal control centre. It decides how you respond to stress and danger, recover after challenges and what your body thinks is safe in your daily life.
When you are regulated, you feel:
Clear-headed and calm
Energised but not wired
Grounded in your choices
Able to connect with others and set boundaries
When you are dysregulated, you may notice:
Racing thoughts, anxiety or shutdown
Digestive issues or hormonal imbalances
Trouble sleeping
A constant "on edge" feeling
When we are calm, it opens the gateway to clarity, confidence, better health and deeper self-trust.
Why "thinking yourself calm" doesn't work
Mindset is important, and it's a cornerstone of a lot of the coaching work I do, but you can't think yourself out of stress. If your body is in survival mode, no affirmation will make you feel safe.
When you have been stuck in survival mode for a prolonged period of time, for example through high stress and over functioning, it is likely your body will have learned that this is a safe state for you to be in, and will therefore set that as your new "safe baseline", therefore relaxing and staying calm may trigger a danger response. That's why you might struggle to sit and watch TV without scrolling your phone, or read a book without guilt.
This is why many women feel like they are "failing" at meditation or mindfulness. Your body needs to be part of the process - that's where somatic practices come in.
What are Somatic Practices?
"Somatic" simply means of the body. Somatic practices help you reconnect with physical sensation, so your body, not just your mind, can release stress and return to balance.
Somatic practices might include:
Gently noticing your surroundings
Grounding through your feet or seat
Shaking or gentle movement
Activating the vagus nerve
Sound therapy, such as the Safe and Sound Protocol (SSP), which uses filtered music to signal safety directly to your nervous system.
Somatic practices aren't about "fixing yourself". The are about listening to what your body already knows, and letting it guide you back to clam.
The Empowered Calm Framework for Regulation
In my Energy Reset Programme, I use a 3 part framework that helps women reset their system and rebuild resilience.
Nervous System Regulation & Somatic Coaching
somatic tools to downshift from stress
co-regulation and bod-based practices
resting sense of safety
Energy Balance
understanding your own nutritional needs and how it impacts your energy
sleep hygiene and natural recovery rhythms
addressing perimenopause and cortisol imbalances that help you "wired but tired"
Mindset
identifying habits that keep you in overdrive
reframing limiting beliefs
building forward-focussed, sustainable habits
When these three areas work together, women don't just feel a bit "calmer". They create lasting changes in health, confidence and energy.
Interested in an Energy Reset? Try my Free Energy Reset Challenge
Why Regulation matters for high-functioning women
Many women I work with look like they are holding it all together: successful careers, busy homes, endless to-do lists. But underneath, they are exhausted, disconnected and running on survival mode.
Regulation is preventative, it:
protects your health long-term, reducing the risk of burnout, chronic illness and weight fluctuations
supports hormone balance during perimenopause and other critical times
strengthens your ability to set boundaries without guilt
creates the ability to co-regulate your children (essential for parents of neurodiversity's children)
Somatic practices your can try now
Here are three quick somatic resets you can use right now:
Orienting: look around the room, take your time. Slowly notice colours, shapes and light. What stands out to you in the space you are in? Is there anything you haven't seen before? Giving yourself this time to take in your surroundings signals to your nervous system that you are safe.
Sighing breath: Inhale gently through the nose, exhale with a long sigh through the mouth. Repeat slowly, three times. Breathwork is a powerful tool for nervous system regulation
Shake it out: stand and gently shake your arms, legs and shouts for 30 seconds to release tension. This movement helps your nervous system move up the autonomic ladder.
These may feel simple practices, but they are powerful. It takes regular, consistent practice to retrain your system to find calm faster.
When DIY isn't enough
If you have tried all the tips and still feel stuck, anxiety, exhaustion or dysregulated, it's not because you are failing. Your nervous system needs more than DIY tools.
Coaching gives you:
a safe, judgement free space to practice and process
co-regulation
personalised strategies that work with your body and lifestyle
accountability to break patterns that keep you stuck.
If you are ready to see if coaching is right for you, book a free clarity call with me today.
FAQ's
Q: What does it mean to regulate your nervous system?
It means shifting from chronic stress into a balanced state where your body and mind feel sae, clear and energised
Q: How do I know if my nervous system is dysregulated?
Signs can include anxiety, shutdown, poor sleep, digestive issues, hormone imbalances and constant fatigue.
Q: What are somatic practices?
Body-based tolls like grounding, shaking and sound therapy that help release stress stored in the body.
Q: Can nutrition help regulate my nervous system?
Yes, what we eat impacts our stress response. Balanced means, blood sugar stability and hormone friends nutrition all reduce stress load and support recovery.
Q: What's the fastest way to reset my nervous system?
Gentle somatic practices like signing, orienting or sound-based therapy (like SSP) can bring you back to balance quickly.
Conclusion: Calm is the gateway to opportunity
Regulating your nervous system isn't about never feeling stress again. It is about creating enough calm to listen to your body, trust your intuition and make choices to support you long-term.
When you do, opportunities open and your life can change: your health, your energy and your ability to show up for yourself and others.
Start regulating your nervous system today: Take the Quiz, Join the Challenge or book a Call.
