Hello I hope the first week in Jan has gone well for you?
I’ve been writing a lot about managing stress and supporting your nervous system. Most of us already know what we should be eating and how we should be exercising — but the real question is… if we know what to do, why don’t we do it?
The answer often isn’t motivation or discipline.
It starts with managing your mindset, your stress levels, and your nervous system.
When stress is high and the nervous system is overloaded, even the best plans feel hard to follow. That’s why, each week in this newsletter, I’ll be sharing simple, practical tools that help you feel calmer, more grounded, and more in control.
These aren’t big changes or complicated routines — they’re small, doable actions that fit into real life and gently become micro habits over time.
Small steps. Repeated often. That’s where real change happens.
How the nervous system regulates tension
Your nervous system is constantly deciding whether your body needs to brace or relax.
It does this through two main states:
1. The stress response (fight or flight)
When your nervous system senses threat, pressure, overload or even just busyness:
- Muscles automatically tighten to protect you
- Breathing becomes shallow and faster
- Heart rate increases
- Digestion and recovery slow down
This is helpful short term — but when it stays switched on, the body holds chronic tension, especially in the neck, shoulders, jaw, hips and lower back.
2. The calm response (rest and restore)
When your nervous system feels safe:
- Muscles soften and lengthen
- Breathing slows and deepens
- Blood flow improves
- Recovery, healing and digestion switch back on
This is where flexibility improves, pain reduces, and movement feels easier.
How the body switches from tension to calm
The nervous system regulates tension through sensory input, not willpower.
Key inputs include:
- Breath – slow, nasal, controlled breathing sends a “safe” signal
- Movement – smooth, rhythmic, controlled movement lowers threat
- Pressure – gentle stretching, resistance, or bodyweight support
- Repetition – familiar patterns build trust and predictability
- Temperature – warmth (like heated Pilates) encourages muscle release
This is why slow, mindful Pilates, walking, mobility work and breath-led movement are so effective — they tell the nervous system it’s safe to let go.
Why relaxing isn’t about “trying harder”
You can’t force muscles to relax if the nervous system still feels under threat.
That’s why:
- Stretching alone sometimes doesn’t work
- People feel tight even when they’re “fit”
- Stress shows up physically in the body
Regulation happens when the nervous system feels safe enough to release tension.
Here are simple, practical tools you can use to let go of tension throughout the day. These are easy, realistic, and don’t require lying on the floor or changing your clothes.
1. The exhale reset (30–60 seconds)
- Inhale through the nose
- Long, slow exhale through the mouth
- Make the exhale longer than the inhale
Why it works: long exhales tell the nervous system it’s safe to soften.
Use it: before meetings, in the car, between tasks.
2. Jaw + tongue release
- Unclench your teeth
- Let the tongue rest heavy in the mouth
- Gently massage the jaw or yawn
Why it works: jaw tension is directly linked to stress and neck tension.
Use it: when you notice shoulder or neck tightness.
3. Shoulder drop check-in
- Lift shoulders up to the ears
- Exhale and let them drop fully
- Repeat 2–3 times
Why it works: resets habitual holding in the upper body.
Use it: at your desk, phone scrolling, standing in queues.
4. Slow neck movements
- Small head nods
- Gentle side-to-side turns
- Keep movement slow and pain-free
Why it works: slow movement reduces threat and encourages release.
Use it: mid-morning or mid-afternoon energy dips.
5. Feet-on-the-floor grounding
- Feel both feet on the floor
- Press gently through the soles
- Notice contact and weight
Why it works: grounding reduces nervous system alertness.
Use it: when feeling overwhelmed or scattered.
6. Walk it out (2–5 minutes)
- Easy-paced walk
- Natural arm swing
- Breathe through the nose if possible
Why it works: rhythmic movement calms the nervous system.
Use it: between work blocks or after sitting.
7. Heat if you can
- Warm drink
- Heated room
- Extra layer on shoulders or hips
Why it works: warmth signals safety and relaxation to muscles.
Use it: especially in cold weather or late afternoon.
8. One intentional pause
- Stop
- Breathe
- Ask: “What does my body need right now?”
Why it works: awareness is the first step to regulation.
Use it: anytime tension sneaks up on you.
Let me know your thoughts
Feedback via the Facebook group and if you would like to work with me join my Rebalance Fitness Pilates programme online for 4 weeks details below
Rachel x
I’ll continue sharing weekly wellness tips and tools, and I’d love your feedback.
You can email me, WhatsApp me on 07976 268672, or share your thoughts in my Facebook group.
Have a lovely weekend
Quick Update on My Daily Online Classes.
I’ve launched a brand-new PAYG option for my daily online classes
I trial all of my new workout formats, class ideas and concepts inside my online platform, Studio Live Club — so it’s the perfect place to dip in whenever you fancy a workout, want to try something new, or need fresh inspiration for your own teaching.
With PAYG, there’s no subscription or membership.
Simply create an account, log in, and join the Workout of the Day.
Train with me live or
Catch up on demand
Enjoy 24 hours’ access to that day’s classes
Access all of the days classes – Walkfit, Stretch Express, Fitness Pilates sculpt
I’ll post the workouts daily, and you can jump in and out whenever it suits you — total flexibility,
Join me this weekend
630am Walkfit
645 Stretch
7am Fitness Pilates sculpt
Join live or access the replays
I’m testing a new Sculpt Concept with very light weights so come and join me for a class
