Exercises for Nervous System Reset & Emotional Regulation
What is the nervous system?
The nervous system is the integrated brain-body network that governs emotional regulation, stress responses, and behavioural patterns in response to internal and external events.
What is emotional regulation?
Emotional regulation is the ability to notice what you’re feeling and handle those feelings in a way that helps you stay in control and respond appropriately.
What is fight / flight / freeze / fawn?
The fight, flight, freeze, and fawn responses are automatic survival reactions that can develop through trauma, where the body learns to protect itself by confronting danger (fight), escaping it (flight), shutting down or becoming still (freeze), or trying to please others to avoid harm (fawn), even in instances when the threat has passed.
Why do these exercises help?
These exercises are based on Stanley Rosenberg’s somatic approach. Learn more about his work here. These exercises work because your nervous system is tightly connected to your body. By gently moving your neck, jaw, eyes, and breathing deeply, you stimulate the vagus nerve and cranial nerves. This signals your body that it’s safe, helping calm stress responses, increase blood flow to your brain, and improve your ability to regulate emotions. Doing these consistently can help you feel calmer, more focused, and more connected to your body.
Tips For Home Practice
Practice daily or whenever you feel stressed, anxious, or overwhelmed.
Move gently - never force stretches or movements.
Pair exercises with slow, mindful breathing for best results.
Consistency strengthens your nervous system’s ability to regulate emotions naturally.
Gentle Vagal Reset (Neck & Sternum Stretch)
WHY IT WORKS
Stimulates the vagus nerve, calming your body and emotions.
Activates the parasympathetic nervous system, lowering stress and improving emotional regulation.
Encourages blood flow to the brain, supporting focus and clarity
01
Sit or stand with a straight spine.
02
Place your hands lightly on the back of your head.
03
Tuck your chin gently toward your chest for 5–10 seconds.
04
Slowly tilt our head backward, then side to side, moving within comfort.
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Repeat for 2–3 minutes while breathing slowly and deeply.
Diaphragmatic Breath with Rib Expansion
WHY IT WORKS
Increases oxygen delivery to the brain.
Engages the vagus nerve, reducing anxiety and hyperarousal.
Enhances body awareness, improving your ability to regulate emotions.
01
Sit or lie down comfortably with your spine straight.
02
Place one hand on your chest, one on your belly.
03
Inhale slowly through your nose; feel your belly and ribs expand.
04
Exhale fully; feel your belly and ribs contract.
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Repeat 5–10 breaths, focusing on slow, steady expansion.
Cranial Nerve Activation (Eyes & Jaw)
WHY IT WORKS
Stimulates cranial nerves V, VII, IX, X, important for facial expression, swallowing, and calm regulation.
Improves blood flow to the brainstem and cranial nerve centers.
Promotes groundedness and calm, reducing tension in the face, neck, and shoulders.
01
Sit with shoulders relaxed.
02
Slowly move your eyes up and down, then side to side, keeping your head still.
03
Open your jaw slightly and make gentle circular movements.
04
Hum or say “mmm” softly for 5–10 seconds, feeling vibration in face/chest.
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