5 Simple Nervous System Regulation Tools (That Actually Work Anywhere)

There’s a pattern I’ve noticed in myself: when something supports me, I go all in.

In past seasons of my life, that looked like working way too much and burnout. More recently, as I’ve doubled down on self-care and my mental health, it’s looked like doing all the things to feel supported - journaling, meditating, scheduling hypervigilance, incense, rituals… you name it, I’ve probably tried it. 

So much so that when I went on vacation a few months ago, I packed all my notebooks, calendars, candles, incense, Palo Santo, everything I could fit in my backpack. I was afraid that without them, I wouldn’t make it through the week. In other words, in looking back, I didn’t trust that I’d feel grounded on my own.

But this past week, I went on another trip with my family. And something was different.

I didn’t bring the candles. I didn’t bring my crystals.
I didn’t create an altar in the room. 

Instead, I let myself feel like I was the altar.

That inner knowing came from one thing: I’ve learned how to regulate my nervous system in real time. I’ve developed the capacity to pause, ground myself, and feel safe - no matter where I am.

Ok, So What IS Nervous System Regulation?

It’s a buzzword these days, so let’s keep it simple for now:

In short: nervous system regulation is the ability to bring yourself back to feeling safe and calm after your body has been triggered into stress or survival mode.

It’s your way of saying to your body, “We’re safe. I’ve got you.”

Because here’s the thing: our brains don’t always know the difference between real and perceived danger. That nasty email from your boss? Studies show that your brain might process that stress like a bear is chasing you.

When we regulate our nervous system, we take back our power. We signal to our body that we’re safe - which lets us respond, rather than react.

5 Nervous System Regulation Tools You Can Use Right Now

Here are some of my favorite, real-world tools you can use to feel more calm, grounded, and centered - no candles or crystals required.

1. Hug someone - for real

Ask a friend, partner, or loved one for a hug and hold it for at least 20 seconds. This triggers the release of oxytocin (the connection hormone) and helps your body relax.

2. Get outside

Touch nature, even if it’s just with your feet on concrete. Yes, studies show that even that can help regulate your nervous system. Don’t overthink it - just step outside and breathe.

3. Breathe through your nose

Close your mouth. Inhale and exhale slowly through your nose. Try imagining the breath moving from your back ribs. It might feel strange at first, but it can work. 

4. Cold water reset

At the end of your next shower, turn the water to cold and put your face in it for 10 seconds and breathe out, sharp exhales. It’ll jolt your system - I know - but notice how you feel after. 

5. Notice what’s already holding you 

Look around the space you’re in and notice what’s got you, what’s sturdy and strong and let it hold you, too. Are there walls that you’re surrounded by, a couch beneath you? Can you look out your window and see a tree standing strong in the breeze?

This list isn’t exhaustive by any means. There are so many incredible tools out there, and I encourage you to explore what works best for your body, your life and your nervous system.

But I hope this gives you a starting point - a moment to pause, to come back to yourself, and to remember that you already carry the calm you’re chasing.

So, which one are you going to try today?

Let it be simple. Let it be imperfect. Just try one.
Notice how you feel before and after.

And maybe—like me—you’ll find that you don’t need all the rituals and routines to feel okay.

Maybe you’ll remember that you are the altar.
That you carry your calm with you, wherever you go.

I offer these tools with compassion, gentleness, and permission to experiment.
Lean into what supports you. Let go of the rest.

Hey, I’m Caitlin! I’m a certified health coach and life coach and I’m here to bring sustainable change into your day so that you have the time and energy you need for the things that matter most. 

Want more support? Check out my other posts, learn more about coaching here or book a call with me here. You can always sign up for my newsletter to receive these posts straight to your inbox, too!