Ridiculously easy regulation practices you can start today

Somatic Nervous System Excerises: Sounds complicated/sciency, but it’s a *silver bullet* for breaking the habit of losing your cool. (Ask me how I know 🤭)

These are just a few of my chosen faves, and you might be tempted to think it’s too simple to be effective.

But THAT mindset is where the enemy would love to keep you stuck. (Again, ask me how I know 🥹)

Anyhoo, let’s get into these!

You know the moment. Your chest tightens, your voice gets sharp, the walls and clutter are closing

in and everything in you wants to control, correct, or snap.

It feels like anger.

But what’s actually happening?

👉 Your nervous system is in fight mode.

👉 And underneath that… is fear.

Not always obvious fear—but things like:

• fear of losing control

• fear of being disrespected

• fear of chaos or failure

Your body is trying to protect you.

So instead of “try harder not to yell”…. we start with regulating your body in real time.

This is how I practice a few of my faves:

1. The Pause + Ground

When you feel the surge:

• Plant your feet firmly into the ground

• Press your toes down inside your shoes

• Say (out loud if you can): “I’m safe. I can slow this down.”

This helps signal to your body: we are not in danger.

2. The Exhale Reset

Fight mode = fast, shallow breathing.

Interrupt it with:

• One slow inhale through your nose

• Long exhale through your mouth (longer than the inhale)

Do this 2–3 times.

Long exhales tell your body: stand down.

3. The “Buy Time” Phrase

You don’t need the perfect response—you need a pause.

Try:

• “Give me a second.”

• “I’m feeling overwhelmed, I need a minute.”

This keeps you from reacting while your body is still activated. (PLUS, shows your kids that emotions can be FELT without running the show=that’s how we practice SELF CONTROL babe!)

4. Physical Release (quick + subtle)

That energy needs somewhere to go.

Try:

• Pressing your hands together firmly

• Clenching and releasing your fists

• Pushing lightly against a counter

This discharges some of that fight energy safely.

Here’s the truth:

You’re not an “angry mom.”

You’re a mom whose body learned to protect through fight.

And with practice, you can retrain it.

Not overnight.