curious about how to Nourish Your Nervous System and Expand Your Capacity to Receive? This post is for you.
Our nervous system is the gateway to how we experience life. When it’s dysregulated, we may feel overwhelmed, anxious, or disconnected. But when we nurture it intentionally, we can expand our capacity to receive abundance, joy, and ease.
Listen to this podcast episode where I share 11 ways I personally nourish my nervous system and create space for more alignment in my life.
In order to be able to become a manifestation queen, your nervous system needs to feel safe to be able to receive and hold your manifestations. Meaning that whatever you are wanting to create in your life, you only are working towards it so that you can experience a feeling.
Whether that is joy, bliss, freedom, love, safety, etc. In order for your body and nervous system to feel safe to hold those deep emotions, it has to be able to have those expansive feelings feel safe otherwise, it will shift into self sabotage mode.
So, you will want to understand how to build more capacity for your nervous system to feel safe in any situation.
Steps to Build More Capacity in Your Nervous System
Before diving into the specific ways I nourish my nervous system, here are a few foundational steps to help you build more resilience and capacity:
Slow down and be more intentional. Pay attention to what you are doing instead of getting caught in a rush.
Do one thing at a time and take breaks. Multitasking can overwhelm your nervous system and prevent it from properly resting and responding.
Reduce stimulation. Limit social media, phone use, news consumption, and time in loud or crowded spaces. These can overstimulate the nervous system, especially if you’re highly sensitive.
Create meaningful connections. Strengthen your relationship with your mind, body, and soul, as well as with others and nature. These connections are essential for overall well-being.
Learn what works for you. Everyone’s nervous system is different. Pay attention to how your body responds and find the tools and techniques that best support your unique needs.
Now, let’s dive into the specific practices that help me personally nourish my nervous system.
1. Start the Day with Probiotics and Lemon Water
Gut health plays a huge role in nervous system regulation. A balanced gut microbiome can positively affect our mood and resilience to stress. Each morning, I take a high-quality probiotic & digestive enzymes with a glass of warm lemon water. This helps to kickstart digestion, alkalize the body, and support my microbiome. I also like to have micro greens blended in my water or smoothies.
2. Practice the 4-7-8 Breathwork Technique
Breathwork is one of the most powerful ways to instantly regulate your nervous system. The 4-7-8 technique, where you inhale for 4 seconds, hold for 7, and exhale for 8, is a go-to for me when I need to center myself. It’s especially helpful in moments of stress or before bed. Watch this guided 4-7-8 breathwork session.
3. Engage the 5 Senses to Ground Yourself in the Present
When the nervous system is overwhelmed, bringing awareness to your five senses can instantly anchor you into the present moment. I love watching Mindful in Minutes with Kelly, which offers short and effective mindfulness practices. Check out her YouTube channel for mindfulness exercises.
4. Connect Breath with Movement
Movement is a powerful tool to regulate the nervous system, but it’s not about intensity—it’s about intention. I focus on yoga, stretching time in the hot sauna, slow weightlifting, and long nature walks, all of which help me stay present and connected to my breath.
Related Reading: Everything you need for an at home gym
5. Free-Flow Journaling
Journaling is an incredible way to clear mental clutter and process emotions. I let my thoughts flow onto paper without judgment. Sometimes, I write out my worries and then shift into gratitude journaling to reframe my mindset. I have a few very specific journaling methods I get into more about here.
6. Shake, Tap, or Hum to Release Stress
Physical release techniques like shaking your body, tapping on meridian points (EFT tapping), or even humming can activate the parasympathetic nervous system and calm stress responses. These practices help move stuck energy and bring a sense of relaxation.
7. Eat for Gut Health & Go Grain-Free
What we eat directly affects how we feel. For me, eating grain-free and focusing on gut-supportive foods—like fermented vegetables, bone broth, and healthy fats—has made a noticeable difference in my mood and energy levels.
8. Set Firm Boundaries on Time
This one is HUGE. Time is one of our most valuable resources, and setting clear boundaries helps me stay grounded and intentional. Whether it’s limiting work hours, saying no to draining commitments, or scheduling time for rest, setting boundaries creates space for ease. Here are a few tips I use when I feel a bit overwhelmed and crave more time.
9. Find Meditation in Hobbies
Meditation doesn’t always have to mean sitting in silence—it can be found in any activity that fully engages you. For me, gardening and cooking are forms of active meditation. Putting down my phone and immersing myself in something creative is incredibly soothing.
10. Cultivate a Nurturing Environment
Your space deeply impacts your nervous system. I create intentional areas in my home that bring me joy, like a cozy kitchen, a garden space for lunch, or a reading nook. When your environment feels supportive, your nervous system naturally relaxes.
11. Establish a Solid Nighttime Routine
A good night’s sleep is crucial for nervous system health. My evening routine includes magnesium supplementation, a warm bubble bath, and soft pajamas. I switch to red light instead of blue light (or wear blue-light-blocking glasses) and often put my phone away altogether to read before bed. This helps my body unwind and prepares me for deep sleep.
Bonus: Vagus Nerve Stimulation Before Bed
Stimulating the vagus nerve activates the parasympathetic nervous system, helping to reduce stress and inflammation. I practice simple ear massages and make the “VOO” sound, which instantly brings a sense of calm. This is a game-changer for sleep and relaxation.
By intentionally nourishing your nervous system, you expand your ability to receive more ease, joy, and abundance. Which of these practices resonates with you most? Try incorporating a few into your daily life and notice how your body and mind respond!
