Nervous System Regulation Exercises

💪 Nervous System Regulation: Exercises Workbook
50 Themes and 100 Body-Based Practices for Grounding, Activation & Integration
Instant PDF Download – Use Digitally or Print at Home

Support your system through movement. Regulate with embodied practice.
The Nervous System Regulation: Exercises workbook is a 100-page self-help tool designed to offer gentle, body-based practices that help restore balance, safety, and presence. Featuring 50 trauma-informed themes and 100 physical and sensory exercises, this workbook guides you in tuning into your nervous system through intentional, somatic movement and awareness-building practices.

Each exercise is crafted to support your capacity for self-regulation, whether you're seeking grounding, energizing, calming, or integrating moments throughout your day.

Key Features:
🔹 50 Regulation-Focused Themes – Explore foundational topics like orienting, breath, containment, pendulation, interoception, and resilience
🔹 100 Body-Based Exercises – Practical, accessible tools to help regulate states of hyperarousal or hypoarousal
🔹 Trauma-Informed, Accessible Language – Invitations, not instructions—offering choice, pacing, and personal agency
🔹 Flexible Format – Delivered as an instant PDF download for digital or printable use

Perfect for:

• Individuals looking for concrete tools to support nervous system balance

• Coaches, and somatic practitioners

• Trauma survivors developing self-regulation skills

• Anyone seeking embodied ways to manage stress and reconnect with their body

Practice presence. Build capacity. Regulate from within.
Start using this workbook as a gentle, grounded guide to engage your nervous system through mindful, body-based exercises that support emotional and physical well-being.

⚠️ Disclaimer:
This workbook is intended for self-help, education, and personal reflection. It is not a replacement for therapy, medical treatment, or professional mental health care. If you are experiencing severe dysregulation, trauma symptoms, or emotional distress, please consult a licensed therapist or healthcare provider. Use all exercises at your own pace, and always honor your personal limits.