Nervous System
Regulation Exercises.
At-home practices, to support recovery + resilience.
These include breathing exercises, gentle self-massage/reflexology, and short mobility or low-intensity aerobic sessions to speed return to baseline. Use them daily or after workouts to enhance parasympathetic shift, reduce muscle tension, and improve sleep and HRV (heart rate variability).
Breathe slowly - restore calm fast.
Heart rate variation explained
HRV is the beat-to-beat variation in the time interval between heartbeats (measured in milliseconds). It is a non-invasive marker of autonomic nervous system balance: higher HRV generally indicates stronger parasympathetic (rest-and-repair) tone and better recovery. In comparison, lower HRV suggests higher sympathetic stress or fatigue. Factors that affect HRV include age, fitness, sleep, hydration, illnesses, alcohol, caffeine, and psychological stress.
At home practices
Box breathing (2-3 minutes):
Inhale 4 counts - hold 4 - exhale 4 - hold 4. Repeat 4 times.
5-4-3-2-1 grounding (1-2 minutes):
Name 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, 1 you can taste or one thing you feel internally.
Gentle belly breathing (3–5 minutes):
Place one hand on your chest and one on your belly. Breathe slowly so the belly rises on the inhale and falls on the exhale. Aim for 5–6 breaths a minute.
Humming or soft vocalising (30–60 seconds):
Hum gently or say “mmm” on an exhale - this stimulates the vagus nerve and can bring rapid calm.
Progressive shoulder release (1–2 minutes):
Inhale and lift shoulders towards ears, hold 2-3s, exhale and drop. Repeat 3-5x, finishing with gentle neck rolls.
Notes and safety:
If you have medical conditions (cardiac, severe hypertension, pregnancy complications, recent surgery), check with your GP before trying new techniques or booking hands-on therapy. The nervous system regulation exercises are low intensity - stop any practice that causes dizziness or discomfort.