We have long evolved from being chased by predators, dying from unknown diseases, and worrying about food scarcity, but the stress factors didn’t disappear they just changed form.
In the contemporary world, there are about a thousand things that could trigger your fight or flight/ freeze or fawn daily, some deeper than others, and that is why…
As a woman, it is essential to incorporate soft, feminine practices to help regulate your nervous system and achieve a state of equilibrium whenever you feel overwhelmed or understimulated.
Today, we will explore what a regulated nervous system looks like and the small practices that can help you feel safe in your body.
Table of Contents
What a regulated nervous system means
The nervous system is our communication center, comprising billions of neurons, and essentially controls everything from our movement and reactions to our overall survival.
Our experiences biasly shape how our nervous system reacts to various circumstances which can either be viewed as a threat or not.
A regulated nervous system means that you’re not in a state of unrest(fight/flight) where you feel anxious, burnout, angry, overthinking, or …
A state of underwhelm(freeze) where you feel numb.
When you’re in a state of equilibrium you feel safe enough to continue pursuing life.
However, a lot of things can easily throw your nervous system off balance just to mention a few:
- Scarcity of basic amenities.
- Work stress.
- Relationship squabbles.
- Grief/loss.
- Exams.
- War.
- A bad day.
I believe that as women, we’re more sensitive to daily stressors, especially when we’re expected to provide emotional regulation. This is why it’s imperative to find small rituals that bring calm to your nervous system.
Let’s take a closer look.
12 Feminine practices to regain calm/safety in your body
1. Physical movement (pilates, yoga)
Intentional movement, especially through gentler practices like yoga, pilates, and walking, is a woman’s best friend when it comes to destressing.
Develop a steady workout routine in the morning and a stretch in the evening to signal to your body that you’re safe otherwise you wouldn’t be moving.
You might also want to give this short YouTube nervous system regulation yoga exercise that focuses on deep breathing for a start👇
2. Journaling
Writing down our feelings and thoughts has been scientifically proven to contribute to better mental health and emotional regulation.
You don’t need to become an avid journaler, although it helps the process feel more natural; you’re allowed to only pick up your journal when you need to process something.
Here’s a journal I am completely in love with, which makes writing feel wonderful.
3. Predictable routines
Our nervous system loves routines because they eliminate uncertainty which can lead to stress/anxiety.
What do we mean by routines?
I am referring to any cluster of activities repeated daily at a specific time, which could be a morning, night, or even daytime routine.
To build successful routines, I would suggest picking a time when you’re calm and starting off by picking two convenient activities and gradually building on that, making sure not to overload your routine.
For example, your night routine as a mum could start at 6-10:30 p.m where you might do the following:
- Making dinner.
- Having dinner with your family.
- Getting the kids showered.
- Tucking the kiddos to bed.
- Having a slightly longer candle shower.
- A cup of chamomile while reading/journaling.
- Sleep.
4. Grounding techniques
Grounding techniques are science-backed practices used to help calm stress and anxiety by emphasizing presence and activating the parasympathetic nervous system (rest/digest)
There are several grounding techniques such as:
- Breathwork, i.e., box breathing, breathe in for four, hold four, release four, and repeat.
- Vagus nerve stimulation, the vagus nerve is the longest nerve running from the mind to the spine, and when activated it simultaneously activates the parasympathetic system to help you regain calm. The nerve can be stimulated through humming and singing. To learn more click here.
- Sensory detailing, name any colors you see around you.
- Progressive muscle relaxation, lie down and picture yourself relaxing tension from your toes, gently working your way up.
To explore more science-backed grounding techniques, go here.
5. Have feminine hobbies
Feminine hobbies encourage presence, flow, and calmness giving you a graceful and creative way to unwind.
A few of my fav feminine hobbies are:
- Crocheting.
- Painting.
- Flower arranging.
- Dressing up.
- Watching romantic films
- Reading novels.
The key thing to remember when using these hobbies to destress is that you don’t need to be perfect.
6. Prayer
Yes, faith in a higher being leads to surrendering, which has been neurobiologically linked to calming the heart rate and prompting the release of serotonin, a hormone responsible for regulating mood and emotions.
Prayer is such an intimately feminine practice because it reminds you that you really don’t have to carry all the worry in your heart.
7. Crying/ screaming
One of my favorite Shrek lines is “better out than in” which I love using contextually.
Crying or screaming is a sign of safety and, most importantly, emotional release. Find a safe place to do it as often as needed.
8. Sleeping for 7-9 hours
Quality sleep goes hand in hand with nervous system repair.
Some of us are better at sleeping off stress than others, but regardless of where you lie, good sleep is paramount for how well and safe you feel in your body.
9. Emotional Freedom Technique (EFT)
EFT is an emotional regulation tool used to combat troubling thoughts, anxiety, and stress by tapping or rubbing various acupressure points in your body, identifying the emotional discomfort, and repeating reaffirming statements that counteract the negative ones.
To learn more about EFT and its benefits, click here, and for free guided EFT sessions, I recommend Brad Yates on YouTube.
10. Nature
Even long before science confirmed that exposure to nature reported a reduction in psychological stress, our bodies knew.
As a stay-at-home mum who is mostly indoors, I started a little ritual where my toddler and I would specifically find a nice patch of grass and just sit(mostly me) and watch the trees sway. I noticed the instant relief we both always feel.
Another trick I love using is earthing where I remove my shoes and just step barefoot on the dirt which has also been linked to improving calmness, give it a try😉
11. Hugs and cuddles
Physical touch with your close loved ones signals safety to your nervous system, so don’t be afraid to ask for it when you feel down.
12. Lastly, Aesthetic beauty
Beautiful things may seem fickle, but it’s not only diamonds that are a girl’s best friend; anything aesthetically compelling, be it a flower field, cohesively decorated room, or the view of a sunset, is soothingly grounding for most women.
So yes, make it your purpose to see and be surrounded by beautiful things.
Final words
In a fast-paced world with a myriad of factors that can hijack the equilibrium of your nervous system as a woman, it remains your sole responsibility to find calming practices.
Your body’s safety remains yours to safeguard.
Before we part ways let me know in the comments section what practice you feel helps to best regulate your nervous system in the comments section below.
