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Do you bulldoze through day after day without checking in on how you're feeling or what you need? Do you often feel like you don't have time for self care or regulation practices? Join me for today's conversation on how to build in small "regulation reps" in throughout your day. Tiny practices done on a consistent basis can make a big difference in your overall nervous system state. When you make a priority out of regulating your nervous system you live differently, but none of the suggestions I'll make in today episode will take more than 1-2 minutes. It's not about doing more, its about doing some things differently. Hit play to learn more!
✨ 3 Takeaways from this episode:
What’s one small regulation rep you can add into your daily life? These daily, micro moments of regulation add up overtime but start small, start with one and when that become habitual and you new normal – add in another.
10 suggestions I made in today's conversation for micro moments of regulation:
Consistent bedtime (wake up time)
Morning sunlight: 5-20 minutes of morning sunlight is a gamechanger for overall well-being. It sets your circadian clock (improving sleep quality), decrease stress, controls cortisol release, and a number of other things. It depends a bit on weather but I now either do breakfast with my son on the porch instead of the table or sit out there and drink my morning tea.
Trade IG scrolling on the toilet or at red lights for taking a few deep breaths
Notice stress or tension? Give yourself a little shake out – help your body discharge some of that excess activated energy or do a big sigh / extended exhale breath
Trouble falling asleep at night, try doing legs up the wall for 5-10 minutes before bed. Literally lay on the floor and put your legs up the wall – it helps to activate your relaxation response.
Spend 30s gargling after you brush your teeth to help activate your vagus nerve
Turn your shower cold for the final 30s to 3 minutes – we’ll have a whole conversation around cold exposure and the benefits of it sometimes in the future but just know this is one small thing that when done consistently makes a big difference.
Move your body more
Spend more time outside
Eat less processed food & more gut healthy things like fermented foods or probiotics
Use these moments sprinkled throughout your day as a starting place to bring you into conversations with your body and provide micro moments of regulation – if you’re looking for support in creating a more personalized or comprehensive nervous system regulation plan this is the work we support clients in every single day
📘 Resources:
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EPISODE 08