Simple Practices to Soothe Your System
New Year often brings a mix of pressure and hope: new goals, long to‑do lists, and the expectation that we should “hit the ground running.”
Your nervous system, however, may be asking for something different: rest, safety, and regulation.
In this blog, I’ll share:
What “rest and digest” actually means
Signs your system is stuck in fight‑or‑flight
Simple practices you can use this month to support your nervous system
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What does “Rest and Digest” mean?
Your body has two main modes:
Fight-or-flight (sympathetic): alert, activated, ready to respond to danger.
Rest-and-digest (parasympathetic): calm, connected, able to sleep, digest, and heal.
A regulated nervous system can move between these states as needed. But chronic stress, unresolved emotions, and past experiences can keep us “stuck” in high alert…even when life is technically safe.
This month is a powerful time to gently invite your body back into rest and digest.
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2. Signs your nervous system needs support
You might notice:
Trouble falling or staying asleep
Feeling “on edge” or jumpy
Frequent worry or racing thoughts
Tight jaw, clenched muscles, or shallow breathing
Digestive discomfort (bloating, nausea, changes in appetite)
Feeling numb, checked out, or exhausted but wired
If a few of these resonate, your system may be asking for more safety and soothing…not more pushing and “trying harder.”
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3. 5 gentle practices to support rest & digest this January
You don’t need a huge routine. Consistency with small, kind actions is what helps your nervous system learn that it’s safe.
1. 60 seconds of soft breathing
Once or twice a day:
* Inhale slowly through your nose for a count of 4.
* Exhale gently through your mouth for a count of 6.
* Repeat for 1–3 minutes.
Longer exhales help signal to your body that it’s safe to soften. So don’t worry about the count as long as the out breath is always longer
2. Orienting: remind your body you’re safe here, now
Take 30–60 seconds to:
Look around the room and name 3 things you can see
Notice 3 things you can touch (the chair, your feet on the floor, your hands)
Listen for 3 sounds around you
This simple practice tells your nervous system, “I’m here, in this moment, and I am okay.”
3. Ground through your senses
Pick one:
Hold a warm drink and really feel the heat in your hands.
Place a hand on your chest and one on your belly, noticing the movement of your breath.
Take a warm shower and pay attention to the sensation of the water.
The goal isn’t to “fix” anything—it’s to stay with a feeling of support and grounding for a few breaths.
4. Set one “kind” boundary
Your nervous system feels safer when your life includes clear boundaries. This week, consider:
Saying no to one thing that drains you
Protecting 10–15 minutes in your day for quiet time
Turning off notifications for an hour in the evening
A small boundary can send a big message of safety to your body.
5. Create a tiny evening ritual
Instead of scrolling right before bed, try:
3 slow breaths
A quick body scan: “Where am I holding tension?” and soften those areas
One gentle sentence to yourself, like:
“It’s safe to rest now.”
“I don’t have to solve everything tonight.”
Over time, this signals to your system that night-time is for rest, not worry.
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Want support regulating your nervous system this month?
If your system has been on high alert for a long time, it can be hard to shift on your own.
Hypnotherapy and coaching can help you:
Release patterns of hyper-vigilance and self-criticism
Build a deeper sense of inner safety
Respond to stress in ways that support your body and mind
You’re welcome to start with a free 15‑minute discovery call so we can explore what you need and whether we’re a good fit. Or feel free to email me with any Questions… hilary@willow-therapeutic-coaching.com
Book your free 15‑minute discovery call here:
https://tidycal.com/hilary2/free-15-min-discovery-call