3 Simple Movements to Regulate Your Nervous System

Stress and overwhelm can make your body feel tense, your mind scattered, and your energy drained. When your nervous system is disregulated, it's like a car stuck in high gear—constantly running, never fully resting. But the good news? Movement is one of the most powerful ways to reset, release, and restore balance.

At Hit 2 Heal, we know that intentional movement can calm the mind, ground the body, and help you feel more in control. Here are three simple movements you can do anytime to bring your nervous system back into balance.

1. Grounded Punches – Release & Reset

What to Do:

• Stand with feet hip-width apart, knees slightly bent.

• Inhale deeply, and as you exhale, throw slow, controlled punches into the air or toward a heavy bag.

• Focus on the rhythm of your breath—inhale as you pull back, exhale as you punch.

• Start slow and steady, then increase intensity if it feels right.

Why It Works:
Rhythmic, repetitive motion like punching discharges stored stress while engaging your breath and muscles. The movement mimics the body’s natural response to releasing tension, helping you feel lighter, clearer, and more present.

2. Shake It Off – Release Stuck Energy

What to Do:

• Stand tall, feet planted firmly on the ground.

• Start by shaking out your hands, then your arms, shoulders, and legs.

• Let your entire body loosen and shake—like a wet dog shaking off water.

• Keep breathing deeply as you move for 30–60 seconds.

Why It Works:
Shaking is a natural stress reliever used by animals to discharge excess adrenaline after a stressful event. It helps reset the nervous system, breaking the freeze response and signaling to your body that it’s safe to relax.

3. Power Stance & Deep Breathing – Activate Calm

What to Do:

• Stand tall, feet wide, chest open.

• Place your hands on your hips or let them hang loosely.

• Inhale deeply through your nose for 4 seconds, hold for 4 seconds, then exhale slowly through your mouth for 6 seconds.

• Repeat for a minute or two, standing strong and steady.

Why It Works:
A grounded stance sends signals of stability and safety to the brain, while deep breathing stimulates the vagus nerve, shifting you out of fight-or-flight mode and into a state of calm.

Final Thoughts: Move Your Way to Balance

Your body is wired to heal, and movement is one of its most natural tools. Whether you're punching through stress, shaking off tension, or standing strong in your breath, these simple practices can help you regulate your nervous system, reclaim your energy, and feel more at home in your body.

Try one of these today and notice how you feel. Your strength is already within you—movement just helps you unlock it.

Keep moving, keep healing, and keep growing!

Alyse