Mini Nervous System Toolkit: Simple Tools to Support Your Body and Mind
When your nervous system is out of balance, your body feels it, not just emotionally, but physically too.
Whether you’re stuck in hyperarousal (fight/flight) or hypoarousal (freeze/shutdown), your musculoskeletal system responds.
You might notice:
- Muscle tension in your jaw, shoulders or lower back
- Shallow breathing and chest tightness
- Heavy limbs, low energy or stiffness
- Aches and pains that seem to have no clear cause
These are signs your body may be holding onto stress.
At Yourhealthnomad Chiropractic in Stockport, I take a nervous-system-informed approach to care, helping you not just manage pain, but understand what your body is trying to communicate. And the good news is, you can support your own regulation between sessions with a few simple tools.
Here’s a mini toolkit you can try anytime you’re feeling dysregulated:
1. Shake It Out
Shaking your hands, arms, legs or full body helps release built-up stress hormones and muscle tension, especially in hyperaroused states. It mimics the natural discharge animals do after a threat. Just 30 seconds of shaking can help reset your system.
2. Deep Belly Breathing
When you’re anxious or shut down, your breathing often becomes shallow or restricted. Slow, intentional diaphragmatic breathing activates the vagus nerve and calms the system. Try inhaling through your nose for 4 counts, exhaling through your mouth for 6–8.
3. Ground Through Your Feet
Bring your awareness to the soles of your feet. Press them gently into the floor. Notice their contact, their support. This helps reorient you to the present moment, especially helpful when feeling overwhelmed or disconnected in hypoarousal.
These tools may seem small, but they can have a big impact when used regularly. They support your body in moving out of stress and into safety, where healing can begin.
If you’re experiencing chronic tension, pain or feel stuck in survival mode, your nervous system might need more support.
📍 Book a session at Yourhealthnomad Chiropractic in Stockport and discover how nervous-system-focused care can help you feel more at ease in your body, and your life.