The Nervous System Regulation Menu You Didn’t Know You Needed
Ever feel like your mind is racing, your body is buzzing (or frozen), and you just can’t find your calm? You’re not alone—and you’re definitely not broken. Our nervous systems are constantly responding to what’s happening around us (and inside of us). Whether it’s stress, overstimulation, emotional overwhelm, or even joy that feels too big to hold, our bodies crave regulation.
But here’s the thing: regulation doesn’t have to be complicated or time-consuming. It can happen in tiny pockets of your day. That’s where the Nervous System Regulation Menu comes in—a curated set of short, medium, and long activities to meet you exactly where you are.
🍃 Short (1–5 minutes): Tiny Moments, Big Shifts
Perfect for when you’re in between tasks, about to head into a meeting, or need a quick emotional reset in the car or bathroom stall.
5-4-3-2-1 Grounding: Name 5 things you see, 4 you feel, 3 you hear, 2 you smell, and 1 you taste.
Box Breathing: Inhale for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat 3 rounds.
Cold Splash or Ice Cube Hold: Activates the vagus nerve and can snap you out of dissociation or panic.
Tense and Release: Squeeze your fists or shoulders tightly, then let go with a long exhale.
Barefoot on Grass: Let the earth help reset your system. Bonus: it’s free.
Butterfly Tap: Cross your arms and alternate tapping each shoulder to self-soothe.
🌬️ Medium (10–30 minutes): Deeper Calm, Gentle Processing
When you have a bit more time and want to go deeper—think lunch break, pre-bed wind down, or a slow weekend morning.
Mindful Walk: No podcast. Just you, the sounds, the smells, the rhythm of your feet.
Soothing Soundtrack: Play a calming playlist, binaural beats, or nature sounds. Let yourself just listen.
Journaling: Try stream-of-consciousness writing, a gratitude list, or a brain dump. Let it all out.
Guided Meditation: Search “Yoga Nidra” or “body scan” meditations on YouTube or Insight Timer.
Aromatherapy & Stretching: Light your favourite candle or roll on essential oils while you stretch.
Repetitive Crafts: Knitting, doodling, colouring—anything that engages your hands and soothes your mind.
Tea Ritual: Focus on each step: boiling, pouring, sipping, breathing.
🌊 Long (30–90+ minutes): Rest, Restore, Reconnect
These are your deep nourishment practices. When the world feels loud, or your body says enough, give yourself space to slow down.
Movement Practice: A restorative yoga class, intuitive dance, or even a swim.
Salt Bath or Long Shower: Let hot water carry your tension away. Add Epsom salts for extra care.
Nature Time: A bush walk, beach visit, or just lying under a tree—unplugged.
Creative Immersion: Paint, sing, sculpt, write. It’s not about the outcome—it’s about presence.
Safe Co-Regulation: Be with someone who helps you feel seen, soft, and safe.
Long Nap or Rest: You’re allowed to stop. Lay down with intention.
Somatic Therapy or Self-Processing: If you have access to body-based therapy, this is gold. If not, explore gentle self-led somatic tools.
Final Thoughts: You Deserve Ease
Regulation isn’t a luxury—it’s a necessity. And it doesn’t always look like sitting still with your eyes closed. It can be playful, messy, creative, or quiet. There’s no one-size-fits-all, so treat this menu as your starting point. Try one short, one medium, and one long activity this week. Notice how your body responds.
And remember: regulating your nervous system isn’t about being calm all the time—it’s about being able to return to yourself when the world pulls you away.