That Girl Daily Routine to Help Regulate Your Nervous System

Here’s a sample daily routine to help regulate your nervous system, support emotional digestion, and address bloat tied to emotions and stress. This routine includes simple practices to weave into your day for holistic support. Remember, this should act as a guide only - it’s important to choose what feels best for you.

Morning: Set a Calm Foundation

  1. Hydration with Intent

    • Start your day with a glass of warm lemon water or herbal tea (e.g., chamomile, ginger, or fennel) to gently wake up your digestion.

    • Pause to hold the mug, take slow sips, and set a calming intention for the day.

  2. Gentle Morning Movement

    • Do 5–10 minutes of yoga or stretching to release stored tension:

      • Child’s Pose: Relieves stress and stretches the belly.

      • Cat-Cow Pose: Improves gut motility and calms the mind.

      • Supine Twist: Promotes digestion and releases tightness in the abdomen.

  3. Breathwork Practice

    • Belly Breathing: Sit or lie down. Place one hand on your belly, inhale deeply for 4 counts, feeling your belly expand, and exhale for 6 counts. Repeat for 3–5 minutes.

    • This activates the vagus nerve and shifts your body into “rest and digest” mode.

Midday: Stay Grounded During Meals

  1. Mindful Eating Ritual

    • Take 3–5 deep breaths before eating to relax your nervous system.

    • Chew each bite thoroughly (20–30 times) to reduce digestive workload.

    • Eat without distractions (no phones or TV), focusing on flavors and textures.

  2. Nervous System Check-In

    • After eating, do a quick body scan. Ask yourself:

      • Am I holding tension in my stomach, shoulders, or jaw?

      • Take 3 slow, grounding breaths to release any tension.

  3. Digestive Support Walk

    • Take a gentle 10–15 minute walk after lunch to stimulate digestion and reduce bloating.

Afternoon: Manage Emotional Triggers

  1. Emotional Reset Break

    • If stress or emotions arise, step away for a few minutes:

      • Try the 3-3-3 Rule: Name 3 things you see, 3 sounds you hear, and move 3 body parts (like rolling your shoulders).

      • Use cold water: Splash your face or run cold water over your wrists to reset your nervous system.

  2. Herbal Support

    • Sip calming herbal tea (e.g., peppermint, chamomile, or licorice root) to soothe digestion and reduce inflammation.

Evening: Release Stored Stress

  1. Somatic Release Exercise

    • Do 5–10 minutes of shaking or bouncing to release pent-up energy and relax your body. Stand with soft knees and shake your arms, legs, and torso gently.

  2. Warm Compress Ritual

    • Apply a warm compress or heating pad to your stomach for 10–15 minutes. This signals safety to your nervous system and helps relax the gut.

  3. Journaling for Emotional Digestion

    • Write for 5–10 minutes to process emotions tied to stress or bloating. Use prompts like:

      • “What emotions might my body be holding onto?”

      • “What can I let go of today to feel lighter?”

  4. Nighttime Wind-Down

    • Do a calming yoga pose, such as legs up the wall, to support lymphatic drainage and improve circulation.

Cover photo: Dupe Photos (@LB)

Wellness, Mindfulness, lifestyleCourtney DevannawellnessComment