Nervous system regulation is all about helping your body return to a state of safety after moments of stress, overwhelm, or emotional activation. When your system feels regulated, it becomes easier to think clearly, stay grounded, and move through life with more presence.
An important part of this process is having resources. Positive resources help us stay contained during challenging moments and build our capacity to be with uncomfortable feelings without shutting down or pushing them away. They support the release of stress from our system in a gentle, embodied way.
Resources may look similar to coping mechanisms (ways to deal with stress), but the difference is intention. When we’re resourcing, we’re engaging with the external world consciously — not to bypass our internal experience, but to create enough safety to actually be with it. Sometimes we need to briefly orient to the room we’re in, the ground beneath us, or the sounds around us so we can reconnect with what’s happening inside.
Somatic practices are incredibly supportive, and physical items (external resources) can also play a meaningful role in soothing the nervous system. Below are five tools I recommend having around.
1. Yoga Bolster or a Big Pillow
One of the most grounding items to keep at home is a yoga bolster or a large, supportive pillow. The gentle pressure of the bolster against your chest or abdomen can have an immediate calming effect.
You can use it for:
– Child’s pose
– Supported bridge
– Legs up the wall (one of my favorites)
– Any restorative pose where your body can soften into support
If you don’t have a bolster, big pillows or stacked cushions can create a similar effect.
2. A Soft Blanket
A blanket can offer a sense of containment, safety, and warmth. It helps you feel less exposed, which naturally helps your nervous system settle.
You can:
– Wrap it around yourself in a restorative pose
– Use it as extra padding under your body
– Place it over you during meditation
Follow your impulses—you may notice small moments throughout the day when a blanket helps your system drop down a level.
Choose one with a soft texture and a color that feels soothing to you.
3. A Warm Tea Mug
Touch is one of the simplest ways to regulate. Holding a warm tea mug can anchor your attention in the present moment and help you reconnect with your body.
The warmth of the mug can:
– Offer gentle containment
– Support grounding during conversations
– Help you feel cozy, safe, and relaxed
And of course, drinking your favorite tea adds another layer of comfort.
4. Yoga Mat
A yoga mat is an underrated but powerful resource. Not just for yoga — but for having a surface that is firm enough to keep you awake and aware, yet soft enough to help you relax.
Lying directly on the floor can make the body tense, and lying on the couch can make you drift off. A yoga mat creates the right balance so you can stay with your experience without checking out.
You can easily combine it with your bolster and blanket to create a supportive setup at home (and you don’t need to be a yogi to benefit from this).
5. Yourself
The most powerful resource is your own body.
You can soothe your system through simple, intuitive touch:
– Place your hands on your belly or chest
– Stroke your face or scalp
– Hug yourself
– Sway your body side to side
– Make circular movements on your lower back or hips
Anything that brings you into connection, safety, and presence counts as regulation. And the best part? It’s free, and it’s always with you.
Not Everything Works for Everyone — and That’s Okay
Your nervous system is unique. What supports one person may not support another. Maybe rolling a suitcase along the floor relaxes you because the vibration feels grounding. Maybe you prefer a stress ball, petting your cat, running warm water over your hands, wearing your favorite soft sweatpants, or covering your eyes with an eye pillow.
Nervous system regulation is personal.
And what works for you can change over time, too.
Everyday Moments to Use These Resources
These tools can support you:
– During overwhelm
– Before or after difficult conversations
– After a draining workday
– When transitioning between tasks
– When you notice your body tightening or your thoughts speeding up
Using resources consistently — not only in moments of crisis — helps your system recognize safety more quickly.
A Soft Final Note
Try choosing one item today and notice how your body responds. Stay curious, keep experimenting, and let your system guide you. You might discover something new that helps you settle in the most unexpected way.
With Love, Naomi
P.s. you may also like to read my other blog ‘How To Do A Nervous System Cleanse in 3 Steps’ and ‘7 Types of Sacred Rest You Need For Optimal Health’.
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Written by Naomi
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