Health Tips for Nervous System Regulation

Hello, friends!

This week, we’re diving into something so many of you struggle with—nervous system regulation. If you’ve ever felt stuck in a cycle of stress, exhaustion, and “wired-but-tired” energy, your nervous system could be crying out for support. The good news? Small, intentional shifts can bring it back into balance.

Here are three simple but powerful ways to calm your system, lower cortisol, and restore energy—without overhauling your entire life.

1. The Power of Deep Breathing (Your Built-In Stress Reset)

Your breath is one of the fastest ways to signal safety to your body. When you breathe deeply and slowly, your vagus nerve sends a message to your brain: Hey, we’re safe. We can relax now.

Try this:
🌿 4-7-8 Breathing → Inhale for 4 seconds, hold for 7, exhale for 8.
🌿 Box Breathing → Inhale, hold, exhale, and pause for 4 seconds each.

Try adding just 2 minutes of deep breathing before meals, after work, or before bed. Your digestion, mood, and sleep will thank you!

2. Mindful Movement: Less Stress, More Energy

Movement isn’t just about burning calories—it’s about regulating your nervous system. When you engage in mindful movement, you:
✅ Burn off excess cortisol (goodbye, stress!)
✅ Increase blood flow to the brain (hello, focus!)
✅ Shift your body into a calm state

Try this:
💃 Morning stretches or gentle yoga
🚶‍♀️ A 10-minute walk after meals to lower stress & improve digestion
🎶 Dancing in your kitchen (yes, it counts!)

Find something you enjoy, and ditch the all-or-nothing mindset. Movement should restore you, not drain you.

3. Eat for a Resilient Nervous System

What you eat directly impacts how you feel. Your nervous system thrives on nutrient-dense foods that stabilize blood sugar, reduce inflammation, and support brain function.

Nourish your system with:
🥑 Healthy fats (avocados, salmon, walnuts) to fuel your brain
🍳 Protein-rich foods to keep blood sugar stable
🥬 Magnesium-rich greens to relax your muscles and nerves

Try this: Swap processed snacks for a handful of nuts or add wild salmon to your next meal. Small shifts = big impact.

Struggling with Stress & Fatigue? Start Here!

If you feel like stress is running the show, it’s time to take back control. Download my free Cortisol Reset Guide, where I break down the top signs of stress overload and the exact steps to rebalance your nervous system.

Grab the Cortisol Reset Guide Here! 

You don’t have to live in survival mode. Small, daily habits can rewire your stress response, improve digestion, and restore energy—starting today.

Until next time,

Krissy Ford

MS PA-C; Holistic Nutrition + Lifestyle Coach