Author: Steve Bavoysi
Yoga for Mental Health
Founder & CEO of Grounded_by_yoga
Hey there! I’m Steve! And through my teaching, I help people who rely on unhealthy coping mechanisms and often feel stressed, overwhelmed, or disconnected from themselves. Using yoga, philosophy, and mindfulness, I guide them to slow down and regulate their nervous system naturally. If this resonates with you, you’re welcome to follow me on social media for gentle guidance, support, and practical tools to bring more calm and balance into your day.
Nervous system regulation after work
Let’s take 5 minutes together to reflect on one thing. By the time you finish your workday, how do you usually feel?
Tired… but wired.
Mentally drained… yet unable to switch off.
At home… but still at the office.
Wanting to rest… but still thinking about emails, deadlines, and tomorrow’s to-do list.
For many of us, work doesn’t just end when we close our laptop.
It lives on in our body and nervous system long after without us realizing the impact.
When stress builds up day after day, our body stays in “alert mode.”
All the time “On”. Always scanning. Always tense.
The nervous system never gets the chance to switch off and that state becomes a norm.
And over time, this makes it harder to find relaxation, even when we really want to.
The good news is: we don’t need big rituals or perfect routines to feel better.
Small, gentle moments can make a real difference.
In this blog post I will give you five simple ways to help your nervous system soften after work.
1. Create a Small “Pause” Between Work and Home
One of the biggest challenges I see in my surroundings is this:
We move straight from work mode into home mode… without any real transition.
Laptop closed.
Phone still buzzing.
Mind still racing.
Our nervous system doesn’t get the message that it’s safe to rest.
Try creating a small meaningful pause.
It can be very simple as this:
Sit quietly for two minutes for a Nervous system regulation after work:
Not 5 or 10 min, but just 2 min.
Take a few slow breaths.
Stretch your arms overhead.
Step outside for fresh air.
Silently say to yourself:
“Work is done for today, now I allow myself to relax.”
Tiny little rituals like this can help the body shift gears.
It’s like closing one chapter before opening the next.
2. Let Your Breath Lead You Back to Yourself
When we’re stressed, our breathing often becomes shallow and fast, without us even noticing.
This keeps our body in survival mode.
We don’t need complicated or long breathing techniques to change this.
Try this instead:
Inhale slowly through your nose for the count of 4.
Exhale a little longer than you inhale for the count of 6 or 8 if this is comfortable.
Relax the jaw and let the shoulders soften.
Do this for two or three minutes.
Longer exhales gently tell your nervous system:
“You’re safe right now.”
I often tell my students:
Your breath is always available.
You just need a moment of attention.
You can check out the video below to practice a simple stress relief breathing exercise with me:
3. Move Gently — Not to “Fix” Yourself, But to Release
After a long day, some people feel like they should “push” themselves to exercise.
If we are already exhausted, intense workouts can sometimes add more stress.
What the nervous system often needs instead is gentle movement and connection.
Slow stretching.
A few simple yoga poses.
Rolling your shoulders.
Twisting softly.
Move in a way that feels good, kind, and not demanding.
Ask yourself:
“What would feel supportive right now?”
Let movement be a way of listening to your body, not controlling it.
I will share with you video below if you want to practice a gentle Yoga flow for nervous system regulation:
4. Reduce Stimulation in the Evening
I’m not gonna surprise you here, but…
Many of us try to relax… while still scrolling, answering messages, or watching intense content.
So technically, we’re “resting”,
but our nervous system is still stimulated.
If that’s you, instead try to create a calmer evening environment.
Dim the lights.
If you can be in silence or lower the volume.
Put your phone away.
Read a book instead of watching your phone or the TV.
Choose something soothing.
Our body responds to its surroundings more than you might think.
A quieter space will help your system settle naturally, and overtime it will become a default mode.
5. Offer Yourself One Moment of Kindness every single day
This might be the most important one.
When we’re chronically stressed, it’s easy to be hard on ourselves and to forget what is working for us..
“I should be coping better.”
“Why am I so tired?”
“Others manage it— why can’t I?”
But our nervous system doesn’t need more pressure.
It needs safety.
Try this next time you need:
Place one hand on your chest and the other on your lower belly.
Take slow breathes.
Repeat to yourself quietly:
“I’m enough”
“Today is just a bad day, tomorrow will be better”
“I’m doing my best.”
No fixing.
No judging.
Just acknowledging yourself in the moment.
These small moments of self-kindness build emotional resilience over time.
They teach your body that it doesn’t have to stay on guard.
Remember
Calming your nervous system is not about doing everything “right.”
It’s about consistency.
Kindness.
Listening.
Some days you’ll do more.
Some days less.
And that’s okay.
Healing from chronic stress is a gradual process, not a quick fix.
Every time you choose to slow down, breathe, stretch, or rest,
you are supporting your body’s natural ability to return to balance.
And that matters.
If You’d Like Gentle Guidance
If you’re looking for Nervous system regulation after work, I recorded a structured container but pressure-free, a 7-day stress detox with short, grounding practices designed for busy days.
You can explore it at your own pace, whenever you need a moment to come back home.
Thank you for taking this moment for yourself
I hope this gave you a sense of softness, connection, and reassurance.
If you’d like to share anything, the comments are a safe, open space — only if it feels right.
I’m grateful for you.
With care,
Steve Bavoysi
Founder and CEO of Grounded_by_yoga
Come and join me on social media! Share! And thrive!
Calm on demand (video Library)
This video library is here to support you whenever you need to tune in. Whether you’re feeling overwhelmed, caught in stress cycles, or disconnected from yourself, these practices will help you reset your nervous system, release emotional heaviness, cultivate deep relaxation, and reconnect with your inner self. From Vinyasa to Gentle Hatha and Yin Yoga, you’ll find slow, intentional movement designed to release tension and soothe your nervous system. The library also includes breathwork and meditation practices—powerful tools to calm your mind and regulate emotions—along with short stress-relief sequences created for those moments when time is limited but stress is high. For deeper healing, there are longer sessions focused on emotional release, nervous system regulation, and deep rest. Everyone is welcome, no matter where you are on your journey. More than just movement, this library is about helping you step out of survival mode and into a life of clarity, ease, and empowerment.
Last updated Feb 15th, 2026
