Busy doesn’t have to mean burnout. There science backed micro-practices help you stay anchored in safety. Even on the busiest of CEO days.

You don’t ned a 90-minutes healing retreat to regulate your nervous system (who has time for that anyway, am I right?) All you need is 3-5 minutes, a breath, and a willingness to come back home to your body.

When we talk about nervous system regulation, many entrepreneurs imagine a full ritual (that feels more like a to-do list):

• Breathwork
• Meditation
• Journaling
• Sounds baths
• Spending time in nature

While all those practices are beautiful and valid, they are not always realistic in the middle of a client packed Tuesday or a pre-launch spiral.

That’s where micro-regulation comes in.

Why Micro-Regulation Works

Your nervous system is constantly scanning for cues of safety or danger. This is called neuroception. Small practices, done constantly, tell your body that you are safe.

And bring in safety into your body opens space for clearer thinking, better decision-making, more creativity, and a whole lot more peace.

Here are three of my favorite nervous system resets, all under 5 minutes:

Box Breathing

Regulates: anxiety, vagus nerve, stress reactivity

This Navy SEAL approved technique is simple, structured, and wildly effective. Especially ig you’re feeling overwhelmed, scattered, or spinning.

How to do it:

• Inhale through your nose for 4 seconds
• Hold your breath for 4 seconds
• Exhale slowly through your mouth for 4 seconds
• Hold again for 4 seconds
• Repeat the full box for 3-4 rounds

Why it works:

The even, predictable rhythm of box breathing activates your parasympathetic nervous system, calms your mind, and gently slows your heart rate. It brings structure to the breath. Which brings structure to the moment.

Felt Sense Connection (2-3 minutes)

Regulates: dissociation, freeze, emotional overwhelm.

This is a subtle but powerful practice rooted in somatic experiencing. When you slow down and feel what’s real in your body, you start to gently anchor back into the present.

How to do it:

• Sit quietly and close your eyes (if you feel safe doing so)
• Bring awareness to your internal landscape
• Ask: “what physical sensations do I feel right now?”
• No need to label of fix it, just notice
  • warmth in the chest
  • tension on the shoulders
  • softness in the face
  • tingling in hands
  • the cool air touching your skin
  • etc
• Let your attention rest on one sensation that feels natural of even slightly pleasant

Why it works:

Felt sense reconnects you to your body wisdom. By noticing physical sensations without judgment, you build interoception (the ability to sense your inner world) and gently move out of collapse or shutdown.

Too Sound or Humming (2 minutes)

Regulates: vagal tone, shutdown, dorsal collapse.

Sound can literally tone your vagus nerve. This is especially helpful if you feel numb, froze, or disassociated.

How to do it:

• Take a deep breath in
• Exhale slowly while making a low, deep “voo” sound
• Let the sound vibrate through your chest
• Repeat 4-6 times
• Alternative: hum a tune that you love (bonus points if you smile while doing it)

Why it works:

Vocal vibrations stimulates the vagus nerve and help reawaken energy and connection. It’s perfect for those days that all you want to do is lay down and do nothing, but you still need to function.

Regulate First. Lead Second.

The truth is: you don’t need to be perfectly regulated to show up. But when you pause for just a few minutes and reconnect with your body, everything shifts.

Sales become easier.

Boundaries feel clearer.

Your leadership feels magnetic. Because it’s anchored in safety, not stress.

If you’re looking for support regulating your nervous system in a simple way, click here to learn about my programs.