1 minute tips to help regulate your nervous system.

Continuing with my wellness tips and tools, here are some simple practices you can use if you’re feeling overwhelmed or stressed over the Christmas period.

These are 1 minute tips to help regulate your nervous system.

If you forget them copy down the ones that resonate with you and add them to your notes on your phone then you can pull out your notes and try one or two to help.

Quick Nervous System Reset Tools for the Christmas Break

1. Hands Over Eyes Reset
   Gently place both palms over your eyes and breathe slowly for 60 seconds to reduce sensory overload and calm the nervous system.
2. Jawline Tapping
   Lightly tap along the jawline with your fingertips for 30–60 seconds to release jaw tension and facial holding.
3. Physiological Sigh
   Inhale through the nose, top up the breath, then sigh audibly through the mouth to quickly lower stress levels.
4. Humming Reset
   Hum at a comfortable pitch for 30–60 seconds to stimulate the vagus nerve.
5. Adrenal Cocktail
   Water with a pinch of sea salt and a squeeze of lemon (or coconut water). Optional: add Camu-Camu powder mid-afternoon to support hydration and stress response.
6. Standing Somatic Sway
   Stand tall and gently sway side to side for one minute, allowing the body to find its own rhythm.
7. Standing Shake-Out
   Softly shake the arms, hands, and shoulders for 20–30 seconds to help discharge tension.
8. Feet Press & Release
   Press your feet firmly into the floor for 10 seconds, release, and notice the support beneath you.
9. Peripheral Vision Reset (Eyes Only)
   Keep the head still and slowly move the eyes left and right, noticing the edges of your vision — this signals safety to the brain.
10. Soft Gaze Widening
    Gently widen your gaze and notice what’s around you rather than focusing on one point.
11. Hand-on-Chest Breathing
    One hand on the chest, one on the belly — breathe slowly for five calm breaths.
12. Rock & Reset (Standing or Seated)
    Gentle rhythmic rocking reassures the nervous system and supports regulation.
13. Jaw Massage or Tapping
    Massage or tap the jaw and temples for 30 seconds to reduce clenching and facial tension.
14. Slow-Motion Minute
    Move at half your normal speed for one minute — walking, cooking, or tidying.
15. Legs-Up Reset
    Lie on your back with your legs elevated on a chair or wall for 2–3 minutes to calm the body.

I hope you’ve enjoyed reading my Women’s Wellness Newsletter this year and picked up some practical, supportive tools for living well.

I’d love to know what resonated with you — simply reply to this email or send me a WhatsApp message.

If you’d like to join me in person, I have two spaces remaining on my HOT Infrared Fitness Pilates class on New Year’s Eve, followed by Reformer Reset classes in January.

 Click here to find out more.

Or join me in the New Year for Rebalance — the Fitness Pilates Wellness Online Programme, where we focus on calm, strength, and balance from the foundations up.

Lots of love and happiness 

Rachel x

whats app 07976 268672