When Your Nervous System Is Overwhelmed — Do This Somatic Practice

This 15-minute somatic movement practice is designed for moments when your nervous system feels overwhelmed, panicky, tight, or on edge.

If you experience:
– panic attacks or sudden surges of anxiety
– chronic stress or nervous system overload
– difficulty slowing down or feeling safe in your body
– a sense of being “stuck in your head” or disconnected

this practice is for you.

Rather than forcing calm or controlling the breath, this session works from the body upward — using gentle, nervous-system-informed movements to help your system discharge excess activation and re-establish a sense of internal safety.

You don’t need flexibility, fitness, or prior experience.
Move slowly. Pause when needed. Let your body lead.

This practice can be used:
– during or after a panic episode
– at the end of a stressful day
– as a daily regulation ritual
– whenever your system needs grounding rather than pushing

Free Masterclass — Regulate to Rise

If this practice helped you feel even a little more settled, you may benefit from understanding why your nervous system reacts the way it does — and how to work with it long-term.

Regulate to Rise is a free nervous-system masterclass where I teach:
– why panic and anxiety are protective responses, not failures
– how chronic stress keeps the body in survival mode
– what real nervous system regulation looks like beyond breathwork
– how to build regulation into daily life without forcing calm

Sign up for the free Regulate to Rise Masterclass here:
https://mailchi.mp/ec9c0ff4f6f3/regul...