Nervous System Regulation
A visual, gentle space to check in with your body and explore simple practices — tap, explore, and notice what feels supportive.
How Is Your Nervous System Feeling Today?
A few visual questions. Tap the answer that feels closest.
How does your body feel right now?
Nervous System States
The body moves through different states. None of them are wrong.
Fight / Flight
On edge, restless, reactive.
Freeze
Numb, disconnected, slowed.
Mixed
Moving between activation and shutdown.
Regulated
Steady, present, soft.
Cold Exposure
Optional practices — swipe through and try only what feels welcome.
Cold exposure isn't suitable for everyone. Please check with a healthcare professional first if you have heart conditions, are pregnant, or have any medical concerns.
Cold Water Face Splash
A simple regulation practice using cool water on the face.
Why people use it
Some find it helps them feel calmer, more present, and grounded.
How to try it
- Use cool (not freezing) water
- Splash your face gently
- Focus on your breathing
- Notice how your body feels
Stop if uncomfortable.
Cool Washcloth
A gentle alternative to cold water.
Why people use it
Soothes the eyes and cheeks where many calming nerves live.
How to try it
- Dampen a cloth with cool water
- Rest it over cheeks and eyes
- Stay for 30–60 seconds
Hand Immersion
A simple sensory grounding technique.
Why people use it
A small, contained way to test how cool temperatures feel.
How to try it
- Fill a bowl with cool water
- Place hands in for 20–30 seconds
- Notice the sensations
Cool Shower Finish
Finishing a warm shower with cool water.
Why people use it
A short cool finish can help reset the nervous system.
How to try it
- Start with 10–15 seconds
- Keep it gentle, never harsh
- Increase slowly if comfortable
Daily Regulation Habits
Small, gentle anchors woven into ordinary days.
Morning Sunlight
A few minutes of natural light to start the day.
Why people use it
Helps regulate mood, alertness, and sleep rhythms.
How to try it
- Open the curtains
- Step outside if possible
- Stay 5–10 minutes
Nature Connection
Time outdoors, even briefly.
Why people use it
Can soothe an over-activated nervous system.
How to try it
- Look at the trees
- Listen for birds or wind
- Sit outside a few minutes
Gentle Movement
Soft, unhurried movement.
Why people use it
Helps discharge stored stress without overwhelming the body.
How to try it
- Stretch slowly
- Walk at your pace
- Move in a way that feels kind
Hydration Check-In
A small pause to drink water.
Why people use it
Tending to small needs builds trust with your body.
How to try it
- Pause and notice
- Drink a glass of water
- Sense how your body responds
Evening Reset
Gentle wind-down practices.
Why people use it
Signals to your body that the day is complete.
How to try it
- Dim the lights
- Reduce screens and noise
- Try a calming ritual
Gratitude Reflection
Noticing what felt okay today.
Why people use it
Can gently shift the body's sense of safety.
How to try it
- What felt okay today?
- What helped, even a little?
- Say it softly to yourself
Gentle Ways To Regulate
Permission to make regulation feel human and a little playful.
Laugh at a funny video
Watch animal videos
Sing loudly in the car
Dance badly on purpose
Doodle or colour
Blow bubbles
Waddle like a penguin
Hug a tree
Hum your favourite song
Explore Practices
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