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5 Somatic Practices to Regulate Your Nervous System

The basic exercise

The Basic Exercise, modified from Stanley Rosenberg’s original method, is a simple and quick routine that serves as an effective nervous system reset. Make it a part of your morning routine for its rejuvenating effects, but it’s also perfect for a quick reset anytime during the day or as a relaxing practice before sleep.

Two-step parasympathetic activation

This is a gentle approach to activate the parasympathetic nervous system, which is like flipping the switch on your body’s innate anti-anxiety response. By doing this, you’re engaging in a self-care practice that soothes and calms your mind and body, providing a natural and soothing relief from stress and anxiety.


A grounding exercise recommended by Peter Levine, designed to help you connect with your body as a safe and comforting container. This gentle practice can be a powerful tool for self-awareness and emotional regulation, helping you to feel more at peace in your own body.

Lying upside down pushing feet against the wall

Lying upside down with your feet against the wall is a straightforward and potent method that activates deep proprioceptive stimulation. It creates a sense of safety in the nervous system and helps calming sensory overload.

Physiological sigh

The physiological sigh can lower anxiety and stress right away. A study published in 2023 by the Stanford Center on Stress showed that doing this practice for five minutes daily led to significantly more positive feelings throughout the day after just ten days. It also decreased rates of breathing at rest, which is a sign of overall body calmness. It is more effective than meditation in regulating anxiety in real-time.


Masterclass: How To Shape Your Stress Response

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Join Dr. Linnea in this exclusive masterclass, derived from her groundbreaking book, and get early access to her innovative approach to stress management. This masterclass is an opportunity to transform the way you interact with stress, leading you towards a more regulated nervous system.


Guided Practice with Dr. Linnea: From Activation to Calm

Guided Practice with Dr. Linnea: From Activation to Calm—A Hands-On Regulation Session

Join Dr. Linnea for a deeply personal and enlightening guided session, tailored to help you navigate and reshape your stress response. This hands-on experience is specifically designed to guide you from a heightened state of stress and activation to a tranquil and regulated state of being.