Life can feel like a lot sometimes. When there’s been too much to hold, your body and nervous system might stay on high alert, making it hard to rest, feel present, or take a full breath. The good news is: small, everyday moments can gently guide your system back toward safety and steadiness.

Here are ten simple, body-based practices to support your nervous system and offer a sense of groundedness, one step at a time.

1. Feel your feet on the ground

When you’re anxious or overwhelmed, your awareness often lifts out of your body. Bringing your attention to your feet helps anchor you in the present moment.

Try this: Sit or stand with your feet flat. Notice the contact with the ground. Press your feet down gently and take a few slow breaths, allowing your body to settle.

2. Lengthen your exhale

Slow breathing, especially with longer exhales, helps shift your body from stress mode into calm and rest.

Try this: Inhale slowly for four counts, then exhale gently for six to eight counts. Repeat this for a few minutes and notice how your body begins to soften.

3. Place a hand on your heart

Gentle touch can help soothe your system and create a sense of emotional safety.

Try this: Place one hand on your heart and the other on your belly. Breathe into the warmth of your hands. Stay with this sensation for a minute or two.

4. Look around slowly

When the nervous system is dysregulated, we often freeze or narrow our vision. Softly orienting to your environment helps your body feel more grounded.

Try this: Gently turn your head left and right. Let your eyes move slowly across the space. Pause on something visually soothing, like a plant or a soft color.

5. Make gentle sounds

Sound and vibration can help regulate the nervous system and reduce anxiety.

Try this: Hum softly, sigh, or say a gentle “mmm” sound. Notice the vibration in your chest or throat and how your body responds.

6. Connect with someone you trust

Supportive connection is one of the most powerful ways to regulate your nervous system. Feeling seen and safe with another helps calm your internal state.

Try this: Call a trusted friend, sit with a loved one, or imagine someone supportive beside you. Allow your body to receive the comfort of connection.

7. Move gently

Physical movement helps release tension and brings your system back into balance.

Try this: Stretch your arms overhead, shake out your hands, or sway your body side to side. Let the movement be intuitive and unforced.

8. Rest with support

When you’re tired but wired, rest can feel hard to access. Supportive rest helps your body feel safe enough to relax.

Try this: Lie down with a blanket over you or a pillow under your knees. Allow your body to feel held and supported. Rest without trying to change anything.

9. Listen to calming sounds or music

Soothing sound can help regulate your internal state and calm your nervous system naturally.

Try this: Play soft instrumental music, nature sounds, or a calming playlist. Let the sound wash over you while staying connected to your breath and body.

10. Be kind to yourself

Your nervous system is always working to protect you. Self-kindness helps create the internal conditions for regulation and healing.

Try this: Place your hand on your chest and gently say to yourself: “I’m doing the best I can. It’s safe to soften. I can take it slow.”

These practices don’t require special tools or advanced techniques. They are simple, body-based ways to support the nervous system, reduce restlessness, and build inner safety. Choose one or two to begin with and repeat them daily. Over time, your body will learn that it’s okay to relax and receive support.

If you’re looking to explore deeper somatic practices or guided sessions, feel free to reach out to me.