Nervous System Healing for Beginners: 5 Simple Practices to Start Today

If you're constantly overwhelmed, anxious, or stuck in a cycle of burnout, you're not broken. Your nervous system is just doing what it’s learned to do in order to protect you. Healing your nervous system is one of the most powerful things you can do for yourself. And I’m going to walk you through exactly how to begin.

And I say this as someone who knows this path firsthand.

I’ve been diagnosed with Generalized Anxiety Disorder (GAD) since I was 14.

At 21, I was also diagnosed with Post-Traumatic Stress Disorder (PTSD).

More recently, after going through a traumatic experience last year, I was diagnosed with Panic Disorder as well. For me, that means I can be doing everything “right” - eating well, practicing mindfulness, exercising, doing yoga (and I do ALL of these things) and still, out of nowhere, I’ll have a panic attack with no clear trigger. My heart rate can shoot up to 180, I’ll sweat, and feel an overwhelming sense of impending doom. It’s terrifying.

With full transparency, I’ve chosen to go the holistic route. I don’t take medication. I get evaluated every year, and these diagnoses have remained consistent. Nervous system healing isn’t a trend for me, It’s a non-negotiable part of my life, and it’s why I care so deeply about helping others heal, too.

Nervous system healing changed my entire life. It helped me go from constantly being on edge to actually feeling calm, grounded, and safe - in my body and in my everyday life.

And the best part is that you don’t need a bunch of expensive tools or treatments to start. You just need awareness, small shifts, and consistency.

Let’s begin.

🧠 What Is Nervous System Dysregulation?

Your nervous system is your body’s internal safety system. It helps you respond to stress, danger, or rest by constantly scanning your environment to decide, “Are we safe?”

When you’ve been through chronic stress, trauma, anxiety, or burnout, your nervous system can get stuck in survival mode. That might look like:

• Feeling on edge 24/7

• Random irritability or emotional shutdowns

• Trouble relaxing, sleeping, or focusing!!

• Constant overthinking

• Fatigue - even after sleeping

  
  

This is called dysregulation, and it’s very common, especially for those of us who’ve had to stay in “fight, flight, or freeze” for years just to get by.

Luckily, your nervous system can be rewired. It’s not about being perfect. It’s about slowly showing your body that it’s safe again. Now, let's get into nervous system healing for beginners.

🌱 Nervous System Healing for beginners

Let’s talk about simple things you can start doing today, nothing overwhelming, just things that help you come back to yourself.

1️⃣ Gentle, Consistent Movement (like Yoga)

Movement releases stagnant energy and reminds your body it’s safe to soften. I’m not talking intense workouts - I’m talking slow, intentional movement.

🧘🏽‍♀️ Try:

• Yin Yoga or Somatic Movement (check my YouTube channel)

• Walking without headphones

• Light stretching while focusing on your breath

💡 Even 5–10 minutes a day can help reset your internal system.

2️⃣ Mindful Breathing

Your breath is one of the fastest ways to send a “you’re safe” signal to your body.

You don’t have to sit for 20 minutes and meditate, just 60 seconds of intentional breath can shift your state.

🌬️ Try:

• Box Breathing: Inhale for 4, hold 4, exhale 4, hold 4 (I do this daily and have my yoga students at the gym do this at the start of each class)

• 4-7-8 Breathing: Inhale 4, hold 7, exhale 8

• Mid-day Breathing Breaks (I have YouTube Shorts for these too)

💡 Use breath as a reset button when things feel overwhelming.

3️⃣ Grounding Techniques

When you feel floaty, panicky, or stuck in your head, grounding brings you back into your body.

🌿 Try:

• Put bare feet on the ground (yes, outside is ideal)

• Hold a cold object or splash cold water on your face (this is one of my personal favorites)

• 5-4-3-2-1 Method: Name 5 things you can see, 4 you can touch, etc.

💡 Grounding gives your body evidence that you are safe right now.

4️⃣ Nervous System-Friendly Routines

Structure = safety. Your nervous system LOVES routine because it tells your body what to expect and lowers internal stress.

✨ Try:

• A slow, screen-free morning

• A gentle wind-down routine at night (dim lights, no scrolling, soft music)

• Journaling or gratitude lists to signal emotional safety

💡 The goal isn’t perfection — it’s consistency and intention.

5️⃣ Safe Emotional Expression

Suppressing emotions can keep your system in freeze mode .Letting yourself feel (without judgment) is a form of nervous system healing.

❤️‍🔥 Try:

• Letting yourself cry without apology

• Dancing to release energy

• Shaking (literally!) to release stress (look up somatic leg shaking)

• Vocal toning, humming, or singing to calm your vagus nerve

💡 Emotions are meant to move through you, not live inside of you.

💌 Where to Go From Here

Healing your nervous system takes time. But it doesn’t need to be complicated. Start small. Pick one practice from above and commit to doing it every day for a week.

You don’t need to “fix” yourself. You just need to feel safe in your body again.

If you want weekly tools, practices, and support on your healing journey, join my newsletter. I send calming tips, reminders, yoga videos, and free resources straight to your inbox.

✨ Final Thoughts

You are not too sensitive. You are not too emotional. You are not too much.You are a human being who has lived through hard things, and your nervous system is doing its best.

But now, it's time to show it a new way.

Healing is possible. And you deserve that inner peace.

Want to start healing through movement? My YouTube channel has gentle yoga flows designed to calm your nervous system, ease anxiety, and help you feel safe in your body again.

👉🏽 Subscribe here and start with a flow that feels good today.