Nervous System Reset Guide 

This guide offers five gentle, actionable practices to help you regulate your nervous system, help you feel more present, and reconnect to yourself and your loved ones that you can do everyday.

I’m always a supporter of spending time in nature. It offers us a unique gift: the chance to regulate our nervous system, tune into life’s natural rhythms, and settle fully into our bodies.

We are expressions of nature itself. When we take a moment to align with this truth — feeling the earth beneath our feet, the air on our skin, the movement of life around us — something magical happens: we remember ourselves, our presence, and our vitality.

Even a few mindful minutes outdoors can calm, restore, and ground you. Step outside, breathe, notice, and allow yourself to reconnect with your body and the natural flow of life.

Energy regulation doesn’t have to mean hours of meditation, complex spiritual practice, or diving into deep emotional work. Regulation can be simple, gentle, and woven directly into the moments of everyday life. These techniques are designed to help you reset your system whenever you need support — before a difficult conversation, after a stressful day, during conflict, or anytime you want to return home to yourself.

The first step is always presence — arriving in the here and now rather than living in the story, the future, or the past. When you gift yourself a moment of intentional breath, connect with the sensations of your physical body, and anchor yourself with grounding practices, your nervous system receives a powerful signal of safety.

With just a few minutes of awareness and practice, you can redirect your energy, settle your system, and restore clarity and calm. You don’t need to push, analyze, or force anything. Your body already knows how to return to balance — these practices simply help you access that wisdom.

  • Get your feet flat on the floor, lengthen your spine, and let your breath get a little deeper.

    Begin gently tapping the tops of your thighs and make contact with your bones. Our bones cary us around all day every day. Reflect on how supported you are by your bones and let your chest soften into gratitude.

  • Your breath is the most direct gateway to your nervous system. When you slow your exhale, your body shifts out of survival mode and into regulation.


    Try this: Place one hand on your heart and one on your belly. Inhale through your nose for a count of 4, exhale gently for a count of 6. As that feels more comfortable, extend your exhale to 8 counts

    Repeat for a few minutes.


    What it does: Signals safety, reduces stress hormones, softens the body, and brings you back into presence.

  • When we become anxious or overwhelmed, attention collapses inward. Orienting your attention outwards gently widens your awareness so your body can relax.


    Try this: Stretch your eyes open widely and let them relax a few times.

    Look slowly around the space you’re in and allow your eyes to land on three things you find neutral or pleasant. Then notice the support under your feet or seat and come back to your breath.


    What it does: Reconnects you to your environment, interrupts spiraling thoughts, and brings you back into the present moment through safety cues.

  • Touch communicates safety to the nervous system more powerfully than words.


    Try this: Place your palms gently on your heart, thighs, or ribcage and feel the warmth and weight of your hands. Breathe slowly. Touch your body in a comforting way that feels relaxing. Some people like gentle caresses, some like firm touch or squeezing. Tapping can feel supportive or humming is like touching yourself from the inside out. Do what feels supportive to your system.


    What it does: Offers co-regulation with yourself, releases internal bracing, and calms emotional activation.

  • Your imagination is a powerful somatic tool. Visualizing a grounding cord gives excess energy a pathway to release.


    Try this: Imagine a cord or column of light extending from the base of your spine or the soles of your feet down into the earth, anchoring you securely. As you exhale, imagine releasing tension or emotion through the cord.

    What it does: Restores stability, clears overwhelm, and reconnects you with your body and the Earth.

  • “Victoria has helped me release fear in my body that I didn’t even realize I was carrying. I feel lighter, more centered, and more connected to myself.”

    Emily C

  • “Working with Victoria has helped me connect with my body in new ways. I've been able to better understand my feelings and more importantly, what to do with them. I’ve never experienced this level of ease before.”

    Sarah S

  • “I feel calmer and more present in my daily life thanks to Victoria’s guidance. Even a few minutes of these practices makes a noticeable difference.”

    David E

Victoria Leilani guides adults to reconnect with their bodies, regulate their nervous systems, and cultivate deeper presence in themselves and their relationships. Through gentle somatic practices, energy regulation, and mindful guidance, she helps people feel more present, have more choice over their inner worlds, and step fully into their embodiment.

LEARN MORE

If you found these nervous system resets supportive, I’d love to guide you even deeper. I’ve created a short guided meditation designed to help your body soften, your mind quiet, and your nervous system settle into ease. It is an introduction to regulating your Energy Body by activating your grounding cord.
You’re welcome to access it — simply enter your email to receive it instantly.