- Exhale longer than you inhale
Try a 4-count in, 6-count out breath to signal safety to your body. -
Orient to your environment
Slowly look around the room. Name 5 things you see. Remind your system: you’re safe right now. -
Move your body
Shake out your hands, stretch, or take a 5-minute walk. Motion helps discharge stress. -
Use cold or warm sensations
Splash cold water on your face or wrap up in something cozy—temperature shifts can calm your vagus nerve. -
Talk gently to yourself
A simple “You’re okay. We’ve got this.” can help your protective parts feel seen and soften.
Bonus Hack: Why Nature Is So Good for Your Nervous System
Because your nervous system doesn’t speak English—it speaks sensation, rhythm, and safety.
And nature is fluent in all three.
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The rustling of leaves? Rhythmic and soothing.
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The sound of water? A natural lullaby for your vagus nerve.
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Wide open spaces? Signal “you’re not trapped.”
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Sunlight? Regulates your circadian rhythm and boosts mood.
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Trees, birdsong, dirt under your feet? They anchor you in the present, not the past or future.
When you’re in nature, your system remembers it’s part of something—not separate, not under attack.
It’s not just “nice.” It’s neurological medicine.
