Five Subtle, Science-Backed Tools to Support Your Nervous System

 Let’s start with this: You don’t need to overhaul your life to regulate your nervous system.

You don’t need a silent meditation retreat or an hour-long routine—or any fancy gear, for that matter. You just need a few subtle signals that tell your body, “You’re safe now.”

In my work with women of all ages and backgrounds—especially those who are returning to exercise after injury, life changes, or just a long time away—one thing has become clear: before we build strength, we have to build safety. Nervous system regulation is a critical foundation for mobility, consistency, and even confidence. And yet, it’s rarely talked about in beginner fitness spaces.

This blog post is here to change that.

Below are five nervous system tools that are backed by physiology and accessible to anyone. These are strategies I use personally—especially during chaotic weeks as a mom of three—and share with clients and course members looking for sustainable movement, not all-or-nothing routines.

1. Name What You’re Avoiding

The science: When we avoid a stressor, our limbic system (the brain’s threat detection zone) stays activated. That low-level hum of anxiety? It’s often tied to something unspoken. Naming the stress helps activate the prefrontal cortex—the “thinking brain”—which dampens fight-or-flight responses and creates a sense of control. (Lieberman, 2007)

In real life: I write down the worst-case scenario of what I’m worried about, accept it and let go of the stress around it. Not to catastrophize—but to get it out of the spinning mental loop. Then I ask myself: What’s in my control right now? Even if the stressor is still there, this act of naming and accepting shifts me from reactive to responsive. My breath deepens. My shoulders drop. My body starts to feel like grounded again.

2. Change Your Environment

The science: Our nervous system responds instantly to sensory input—light, sound, smell, texture. When we feel “stuck” in anxious loops, changing our surroundings can interrupt that pattern and offer new signals of safety. (Sheline et al., 2009) 

In real life: I step outside. Even for a minute. Fresh air, natural light, and a change in temperature or texture offers an immediate shift. If I can’t go outside, I change rooms or switch to a completely different task. I might go from answering emails to folding laundry with music on.

3. Chew Slower Than Usual

The science: Long, deliberate chewing activates the parasympathetic nervous system—particularly via the vagus nerve, which connects the brain to many key organs. This slows your heart rate, promotes digestion, and sends the message: “This moment is safe.” (Satoh-Kuriwada et al., 2014; Kral et al., 2012)

In real life: It’s so simple it’s almost awkward. I sit down with my meal (or even just a snack) and chew slowly—way slower than usual. I avoid multitasking, even if that means sitting in silence for a few minutes. No phone, no planning, no half-eaten bites while standing at the counter. Just attention.

4. Hum or Quietly Sing

The science: Humming, chanting, and soft singing stimulate the vagus nerve through vocal cord vibration and regulated exhalation. This activates what’s known as “vagal tone,” which helps balance heart rate, emotional regulation, and immune function (Porges, 2011; Brown & Gerbarg, 2005)

In real life: I find it easiest when I’m already a bit calm—like humming while doing dishes or singing a lullaby to the baby. But the impact is real. My exhale slows. My face softens. And my nervous system starts to regulate.

5. Mobilize Your Spine

The science: The spine is packed with mechanoreceptors—sensory receptors that detect movement and position. When you gently move your spine (through twisting, bending, or extending), those receptors send calming input to your brain. This not only relieves stiffness but downregulates the stress response. (Schleip et al., 2012; Moseley, 2012)

In real life: I don’t always have time for a workout. But I do have 60 seconds while I wait for the kettle or play on the floor with my kids. A few standing twists, side bends, or seated cat-cow movements can shift me out of tension mode and reconnect me to my body.

What This Has to Do With Exercise

At Inclusive Movement, we don’t just focus on what your body does. We care about how your body feels—and that starts with the nervous system.

When your system feels safe, movement becomes less of a chore and more of a comfort. You can show up more consistently. You can learn new patterns with less frustration. You can build strength without needing to “push through.”

If traditional fitness routines have failed you—or if you’re working with fatigue, chronic pain, past injuries, or life overload—this is your permission to start here.

With small, science-backed signals of safety.

Looking for more guidance?

Our beginner-friendly programs are designed with regulation in mind—from movement flows that emphasize breath and mobility, to full-body routines that prioritize function over performance. Head to the Inclusive Movement Courses page to find a program that meets you where you are.

And if you’re not ready for a full program yet? Start with one of these five tools. They might look small—but they speak volumes to your nervous system.

You deserve to feel safe in your body. Let’s rebuild that relationship—one subtle signal at a time.

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