In moments of stress, overwhelm, or emotional triggers, it’s easy for our nervous system to shift into fight, flight, or freeze mode. For those of us on an inner healing journey—whether that’s inner child work, trauma healing, or spiritual awakening—learning how to calm your nervous system is essential for feeling safe, grounded, and present.
👉 If you’re ready for deeper support, check out my 1:1 Inner Healing Sessions or grab my free Guided Grounding Meditation.
Here are 5 quick and mindful techniques you can use today to calm your nervous system and reconnect with yourself on a deeper level.
5 Quick Ways to Calm Your Nervous System
1. Place Your Hand on Your Heart and Breathe Deeply
This simple act sends a powerful signal to your brain and body: You are safe.
How to Practice:
- Place one hand over your heart and the other on your belly.
- Take 3–5 slow, deep belly breaths, feeling the rise and fall.
- As you inhale, say silently: “I am safe.”
- As you exhale: “I am here.”
Inner Healing Tip: This practice helps soothe your inner child, who may still be carrying old feelings of fear or abandonment.
👉 Want to go deeper? Learn more about my Inner Child Healing Sessions.
2. Try a Butterfly Hug (Bilateral Stimulation)
This gentle, self-soothing technique comes from EMDR therapy but is widely used in trauma and inner child healing work.
How to Practice:
- Cross your arms over your chest, like giving yourself a hug.
- Tap your hands gently on your shoulders, alternating left and right.
- Close your eyes and breathe slowly as you tap for 1–2 minutes.
Mindful Reminder: Each tap signals safety and helps your body process overwhelming feelings.
👉 Need more nervous system tools? Explore my Somatic Healing Resources.
3. Ground Yourself With the 5-4-3-2-1 Method
When you’re feeling emotionally flooded or anxious, grounding yourself in the present moment can break the cycle.
The 5-4-3-2-1 Grounding Exercise:
- 5 things you can see
- 4 things you can touch
- 3 things you can hear
- 2 things you can smell
- 1 thing you can taste
Why It Works: It engages your senses and helps bring your awareness back to the now—away from racing thoughts or emotional spirals.
👉 If you struggle with staying present, you might love my Mindfulness Toolkit with printable grounding exercises.
4. Shake It Out (Somatic Release)
Trauma and unprocessed stress often get stored in the body. One of the fastest ways to reset your nervous system is literally to shake it out.
How to Practice:
- Stand up with feet shoulder-width apart.
- Start by shaking your hands, then your arms, shoulders, and legs.
- Let your whole body move—shake for 30 seconds to 1 minute.
Inner Child Bonus: Put on music and dance it out! Let your body move freely like a child would.
👉 Want more movement-based healing practices? Check out my post on Somatic Practices for Trauma Release.
5. Visualize a Safe Place
Your mind can become a sanctuary. Visualization helps shift your body from stress to safety mode.
How to Practice:
- Close your eyes and picture a place where you feel completely safe and loved.
- It could be real or imaginary—like a childhood bedroom, a peaceful forest, or being wrapped in a warm blanket of light.
- Breathe deeply and spend a few minutes there.
Spiritual Tip: Imagine your inner child sitting beside you in this space. Tell them: “You are safe. I’ve got you.”
👉 If visualization feels hard, try my Guided Safe Place Meditation for extra support.
Final Thoughts: Healing Happens Moment by Moment
Regulating your nervous system is not about perfection—it’s about creating micro-moments of safety and connection throughout your day. The more you practice these techniques, the more your body learns that it’s okay to relax, soften, and heal.
👉 If you’re feeling called to deeper support, explore my 1:1 Coaching Programs, join my Self-Healing Online Course, or sign up for my Newsletter for weekly healing tips and tools.
🌿 You are safe. You are healing. You are worthy of peace.
💬 Let’s Connect:
What’s your go-to way to calm your nervous system?
👉 Share it in the comments below—or tag me on Instagram if you try one of these!
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