Let me tell you — I tried everything before I discovered nervous system work. Restrictive diets, endless supplements, countless herbs… and still, something was missing.
That missing piece was nervous system regulation. It’s truly the root of healing. Before I learned how to calm my nervous system, I couldn’t access my emotions or truly feel safe in my body. Once I understood how to regulate it, everything shifted — my digestion, my mood, even my energy.
That’s why this work has become foundational in my coaching practice.
The Power of Breath: Reconnecting with the Body
Many people (experts estimate around 80%) don’t breathe properly. The first step in regulation is nasal breathing, which builds nitric oxide — a naturally anti-inflammatory molecule that supports oxygenation, sleep, and cellular repair.
I often use techniques from Buteyko Breathing™ in my practice, a method that helps retrain breathing patterns. It’s been shown to improve sleep, increase exercise endurance, and support overall health by encouraging calm, efficient nasal breathing.
You can learn more about it at www.buteykobreathing.org. In my coaching work, I’ve found that bringing awareness to how someone is breathing—and introducing gentle, accessible breathing practices—can be incredibly empowering. Many clients notice improvements in their overall sense of calm, their energy, and their ability to move through stressful moments. When you slow the breath, you naturally help slow the mind, and learning to harness the breath as a tool is both powerful and simple—you don’t need any supplies.
These techniques can be especially supportive for people who want to cultivate steadier breathing patterns and feel more grounded during experiences such as anxiousness, tension, or overwhelm.
Becoming Aware of Your Breath (Interoception)
Start by noticing where your breath is — chest, abdomen, or diaphragm. Notice if your mind and body is needing to slow down.
Then, gently slow it down. Breathe in and out through your nose, quietly and slowly, allowing your diaphragm to expand and contract while relaxing your neck, shoulders, and sending the breath light but deep.
This awareness is called interoception — your body’s ability to notice and regulate what’s happening inside. Developing interoception helps you tune into your needs, calm tension, and build resilience without becoming hyper-aware or anxious. Notice what shifts internally as you do this. Do you sense more or less saliva? A feeling of coolness or warmth? Do you feel more energized or more relaxed? Just observe without judging—simply noticing what your body is communicating.
You can even calculate your interoception score with this simple video exercise I created based on the wonderful work of yoga therapist, Jill Miller:
Watch here.
Breathing for Rest and Sleep
Breath is a powerful anchor when the mind races — especially at night. If you find yourself lying awake, try slowing your breathing:
- Inhale for a count of 4, hold for 6, and exhale for 8.
- Or use a gentle “box breath”: inhale 4, hold 4, exhale 4, hold 4
The goal isn’t perfection nor does it really matter if you are using the “right” technique — it’s to slow the exhales. That’s where the relaxation response happens and simply change the pattern of what is happening by slowing down the breath. Pausing between rounds with the “hold” also supports the relaxation response.
There are many structured breathwork practices, but for those of us with busy minds, simply slowing the breath down creates a profound sense of control and calm.
Nutrition for a Calm Nervous System
Breath is foundational — but the body also needs fuel stability. The nervous system thrives on consistency. Blood sugar swings from skipping meals, sugary snacks, or caffeine crashes can keep the body in “fight or flight.”
Women, especially with fluctuating hormones, are particularly sensitive to these shifts.
While I don’t believe in one-size-fits-all plans, here are a few universal truths:
- Avoid highly processed foods whenever possible.
- Eat balanced meals every 3–4 hours with protein, healthy fats, and fiber.
- Minimize grazing and snacking all day, which keeps insulin elevated and the body on edge.
Some nourishing examples:
Eggs with veggies and avocado
Lentils with olive oil and greens
Salmon with quinoa and roasted vegetables
Stable blood sugar = stable mood and a regulated nervous system.
Bringing It All Together
Bringing It All Together
Your breath is a powerful anchor—simple, free, and always available. By tuning into how your body is being and breathing, you gain access to a steadying tool that can help you feel more grounded, present, and connected to yourself.
If you’d like more individualized guidance or to download my free Gut Health PDF, visit www.root2risewellness.org. We combine nervous system supports with herbalism as tool to create balance and nurture inner connectedness in the body. We are located in Hillsborough, NC and offer virtual consultations as well.
