Last week, we explored the Poly-Vagal Theory and how understanding our nervous system can unlock emotional regulation and connection. Awareness IS powerful, and I’m sorry, knowledge alone isn’t enough. True change happens when we actively regulate our nervous system, and I call that vagal toning. If your anything like me with a busy lifestyle, wearing so many hats, than you most likely live in a sympathetc state. Vagal toning helps to shift states.
Today, I’m sharing practical ways to do exactly that, with simple techniques you can use in daily life.
1. Recognizing Your Nervous System State.
The first step in regulation is noticing where you are and the Poly-Vagal Theory describes three main branches:
Safe/Social (Ventral Vagal): You feel calm, connected, and open.
Fight/Flight (Sympathetic): You might feel anxious, irritable, or restless.
Freeze/Shutdown (Dorsal Vagal): You feel numb, stuck, or disconnected.
You can take a moment each day to check in with your body and notice tension, breath patterns, or energy. One of my favorite techniques for this is, the 3 N’s, Notice, Name, and Nurture.
When you are in a moment in time and you do stop and NOTICE what you’re feeling, for example maybe its your heart beating fast, then you NAME it. You say ”my heart is beating fast” and you begin to NURTURE it. The most important thing here is to actually take time to nurture. It is easy to just continue with your day, so do your best to stop what your doing and nurture yourself, even for just a few minutes.
2. Tools to NURTURE Your Nervous System
Here are practical techniques to help shift from stress or shutdown into safety and connection:
Breathwork: Slow, deep exhalations signal safety to your nervous system. Try box breathing, you inhale 4, hold 4, exhale 4, hold 4; or you can try for 5 or 6 counts, see what works for you.
Movement: Gentle rocking, rolling, or Pilates-inspired movements help release tension and tell your nervous system it’s safe. Say it loud. Even a few minutes can make a difference.
Vocalization & Sound: Humming, singing, or speaking softly stimulates the vagus nerve, bringing your system toward calm and connection.
Reflection exercise: Reflect on your level of awareness. What are you feeling in your felt senses? what are your emotions? what are your thoughts?
Are there other ways of breathing to nurturing your Nervous system that you know of that you can incorporate for yourself?
3. Building Regulation into Daily Life
Regulation works best when it’s consistent. Try:
Stacking a practice with your normal morning routine to notice and shift your state.
Short 1–2 minute “reset” breaks during work or stressful moments. Set an alarm to remind yourself.
Journaling or body scanning to reflect on what your nervous system needs. Also set an alarm or put it in your calendar with a notification.
Hire a Facilitator so you can have accountability and support, healing is not meant to be done alone.
These small practices accumulate over time, creating lasting nervous system resilience and real behavior change. Also, I’m very serious about the alarm and notifications as they have saved me a ton.
4. The Ripple Effect
When you regulate your own nervous system, self compassion will develop as you will see that the nervous system is protecting you. This will affect every area of life: better focus, improved mood, and healthier relationships. Once you’re grounded, you’re also able to co-regulate, helping those around you feel safe and connected. And compassion will spill out onto others.
Try This Today: 3 Quick Nervous System Regulation Exercises
One-Minute Breath Reset
Sit comfortably and lift your shoulders high to your ears while hugging yourself, inhale for 4 counts, hold 4, and exhale 6–8 counts dropping the shoulders like a heavy weight.
Repeat for 1–2 minutes, noticing any shift in tension or mood.
Gentle Body Movement and stretching
Stand or sit and gently rock side to side or roll your shoulders.
Tune into how your body feels, is there any stiffness or tightness?
Sensory Anchor
Pick one sense: touch, sight, or sound.
Hold a comforting object, look at something visually pleasing, or listen to calming music for 2–3 minutes.
Notice how your nervous system responds.
Pick one of these exercises to try right now and notice how your body and mind respond. Small, consistent steps lead to big shifts.
Regulation is not just bout feeling better at that moment, but about consistent practices that bring awareness, calm, and safety so you can be resourcefull in your nervous system and create true lasting change. Start today, pick one technique. Over time, these tiny moments create real change.
Based on the work of Stephen W. Porges, PhD (Polyvagal Theory):
https://www.frontiersin.org/journals/behavioral-neuroscience/articles/10.3389/fnbeh.2025.1659083/full