Guided Regulation Practice for Anxiety
Episode 13: Spotify | Apple Podcasts | YouTube
View transcript on Buzzsprout
This episode is a guided, experiential nervous system regulation sequence for moments when you feel anxious, activated, overwhelmed, or caught in spiraling thoughts. Whether you’re currently dysregulated or just want to explore somatic tools in a calm state, this episode walks you through a mini attunement session with gentle, science-backed practices to calm your body and mind.
If you’re driving or multitasking, come back to this one when you can sit down, be present, and participate fully.
What We Cover in This Episode
- What to expect during a guided somatic regulation sequence
- How to know if a nervous system practice is working for you
- Techniques for discharging survival energy through movement
- Breathwork and vagus nerve activation for immediate relief
- How to identify which practices feel most supportive to your system
Why This Practice Works
These exercises are designed to support your nervous system in down-regulating from a stress response. By combining movement, breath, sensory engagement, and vagus nerve stimulation, you’re giving your body a direct path toward calm and connection. The invitation throughout is not to push through discomfort, but to listen to your body and follow its lead. Every tool is optional and adaptable.
What’s Included in the Practice
The regulating practices:
- Vagus nerve massage (ears, neck, breath)
- Somatic shaking and heel drops to discharge activation
- Seated swaying for soothing rhythm
- Self-holding and body contact for containment
- Visual orienting to widen perception and promote safety
- Breathwork (physiological sigh + extended exhales)
Each practice is designed to help you tune into your internal state, assess what feels supportive, and build your personal toolkit for regulation.
As you move through these exercises, watch for these signs that your nervous system is responding positively:
- Physical Signs of Regulation:
- Overall settling or calming sensation in your body
- Breath becoming steadier, deeper, and slower
- Heart rate slowing down
- Facial tension softening
- Muscle tension releasing
- Vision expanding (less tunnel vision, more peripheral awareness)
- Nervous System Reset Signals:
- Spontaneous yawning, sighing, or swallowing (these indicate vagus nerve activation)
- Gentle shaking or tingling sensations
- Stomach gurgling, burping, or digestive sounds (signs your “rest and digest” system is turning on)
Practice Tip
Make note of which exercises feel the most helpful and consider integrating them into your daily life or using them when you’re feeling activated. And give yourself full permission to modify or skip any exercise that doesn’t feel supportive. Somatic work is about learning to listen to your body and follow its guidance.
Looking for more personalized support?
- Book a FREE discovery call for RESTORE, our 1:1 anxiety & depression coaching program (HSA/FSA eligible & includes comprehensive bloodwork)
- Join me inside the Regulated Living Membership, a mental health membership and nervous system healing space (sliding scale pricing available)
- Order my book, Healing Through the Vagus Nerve today!
- Download free resources here
*Want me to talk about something specific on the podcast? Let me know HERE.
Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or qualified mental health provider with any questions you may have regarding a medical condition.
