Author: Steve Bavoysi
Yoga for Mental Health
Founder & CEO of Grounded_by_yoga
With my teaching I help people who rely on unhealthy coping mechanism, who feel stressed, overwhelmed, or disconnected from themselves.
Through yoga, philosophy, and mindfulness, I support them in slowing down and regulate their nervous system naturally. If you’re looking for simple tools to feel more balanced and grounded, follow me on social media for guidance and support.
How to Regulate Your Nervous System Naturally?
It is OK to feel overwhelmed by stress, and in my opinion nowadays it became the “normal” of the society we are living in, and many people aren’t even aware of. We are always on, always bombarded by advertising, trying to satisfy our desires, always trying to distract ourselves through social media scrolling, binge TV, reaching for a drink or even smoking, thinking that it is going to give us the release that we need.
What makes us trying to escape is our nervous system dysregulation because when the nervous system is on, our mind and bodies stay alert, and the mind keeps running all over the place making it difficult to think or even relax.
But is escaping our reality the Solution to the problem? I don’t think so.
Here I am not saying never watch TV, or never spend time on social media. This post is for you to understand your nervous system, and that everything we do has an impact on it. Being more aware of our actions, and do it with moderation not to escape can already bring balance in our lives.
What “Nervous System Regulation” Actually Means?
The autonomic nervous system is divided into 3 branches: The Sympathetic nervous system (SNS) and Parasympathetic nervous system (PNS) which are the ones we will be looking at today, and the 3rd branch not widely discussed “the enteric nervous system”.
The 2 branches we are interested in, the SNS & PNS have distinct role in the body, one is aiming to protect us against potential threat, and the other one promoting the rest and digest response.
Have a look at the graphic below to better understand the roles of each branches:
When stress becomes chronic, our system adapts. It stays alert, keeps muscles subtly tense, and maintains shallow breathing because that once helped you cope. Over time, this state becomes familiar, not comfortable, but familiar, you basically get use to that state of being.
Regulation means restoring flexibility between those 2 branches.
Not being calm all the time, but being able to move out of stress when the stressor is gone. And that’s the “KEY” my friends!
What A Nervous System Stuck in Survival Mode Might Looks Like?
You might recognize yourself here:
- You feel wired at night but heavy in the morning
- Silence feels uncomfortable
- Relaxing feels uncomfortable too or pointless
- Your breath rarely reaches your belly
- You rely on alcohol or drugs, scrolling, or constant noise to unwind
- Small things irritate you more than they should
- Your shoulders, jaw, or stomach are always tight
- You feel disconnected from your body
These aren’t personality traits. They’re learned physiological patterns due to being constantly on and never switched off.
Why “Natural” Regulation Works Better Than Unhealthy coping mechanism?
The nervous system doesn’t respond to logic or motivation. It responds to sensation and repetition. And you can learn how to down regulate your nervous system naturally, with time and practice.
Telling yourself to calm down doesn’t work because the body listens to physical signals, not instructions. Regulation happens when your system experiences slowness, warmth, pressure, and rhythm — consistently.
This is why extreme methods often backfire. The body doesn’t feel safe with intensity when it’s already overloaded.
Ways to Regulate Your Nervous System Naturally
1. Slow the Breath Without Controlling It
You don’t need dramatic breathing techniques.
What matters is:
- Breathing through the nose
- Allowing the exhale to be longer than the inhale, if possible 4:8 ratio would be ideal
This shift tells the body there is no immediate threat, and it can relax.
Try this:
- Inhale through the nose for 4
- Exhale through the nose for 6 or 8 if comfortable
- Repeat for 1–2 minutes
If your breath feels tight or uneven, that’s information you can work with.
Check out the practice below, it is another breathing exercise you can practice to down regulate your nervous system:
2. Use of Yoga Postures to Release Tension
Be aware here that for some people, stillness might increases anxiety. Gentle movement before stillness is recommended for those one.
Learning to pause with simple postures can help the body discharge held tension without triggering more alertness.
Helpful options:
- Seated or supine twists
- Forward folds with bent knees
- Legs up the wall
- Supported bound angular pose (like shown on the picture)
Move slowly through the practice and pay attention to body sensation. Let your awareness stay with sensation, not shape of the pose.
3. Ground Through Physical Contact
One of the best way to get out of our head, and start the process of nervous system regulation is through physical sensations.
Simple grounding cues include:
- Feet pressing into the floor
- One hand on the chest, one on the belly
- Wrapping yourself in a blanket
- Holding something warm
These sensations give the nervous system clear signals of containment and support.
4. Choose Short Practices You’ll Actually Repeat
Five to ten minutes done daily will change your baseline more than an hour done once a week. And that you can have access on my YouTube Channel: @Grounded_By_Yoga. There you will find short daily practices to support your mental well-being.
Regulation is built through repetition, not effort.
Attach those practices to moments that already exist in your daily life:
- After waking up
- Before your first coffee or your shower
- When you sit on the couch in the evening
- Straight when you get home afterwork
Just simple ways to add Yoga into your life!
Few Reasons Regulation Feels “Hard”
It does take time to relearn how to relax naturally and here are some common mistakes
- You expect immediate calm
- You try to relax instead of letting relaxation arrive
- You use intense practices when your system needs softness
- You stop when discomfort appears
Discomfort doesn’t mean it’s not working. It often means the body is noticing itself again.
To be clear, if your nervous system needs regulation, take it easy and be kind to yourself. You will need gentle repetition, not strong practices or going hard in the gym (which will actually make it worth).
When Nothing Seems to Help
Some days, your system will stay tense. That doesn’t mean you’re doing something wrong.
Regulation is cumulative. You’re building capacity, not chasing a feeling.
The body learns safety slowly, especially if it’s been in survival mode for a long time, so BE patient.
You Need Guidance on your Journey? I Am Here For You!
Learning to regulate your nervous system is less about willpower and more about guidance, repetition, and support.
If you want structure, gentle practices, and a space where nothing needs to be pushed or proven, this is exactly the work I guide.
You don’t need another coping strategy.
You need space to breathe, move, and feel supported.
The Calm Within is a free 3-day experience to help your nervous system settle and your mind soften; without forcing calm or adding more to your plate.
Thanks for being here and giving yourself a moment to slow down
I hope something in these words helped you exhale or feel a little more understood.
If any part of this spoke to your experience, or if you just want to share what’s been on your mind, I’d be genuinely grateful to hear from you. Drop a comment below anytime.
Your presence in this space is deeply appreciated.
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
