Nervous System Regulation: Your Power Tool for Endo Healing

When it comes to endometriosis, there are many things we do not talk about or work on enough. One of them is our nervous system, which is the command center that influences everything—pain, inflammation, hormones, and even immune health.

That’s why nervous system regulation is not just “nice to have”—it’s non-negotiable for long-term healing and quality of life. And the good news? You don’t need to master 20 different tools. You need to find one or two practices that genuinely help you feel more grounded, calm, and connected—and commit to doing them regularly.

In the below article, you will find some cool solutions - some you may already know from previous articles, and others might be brand new. As always, take what resonates and leave the rest.

Physiologic Shaking + Trauma Release

You might have noticed how animals literally shake off stress after a threat. Humans were built to do the same, but we’ve learned to suppress it. That’s where physiologic shaking, also known as neurogenic tremoring, comes in. This natural reflex helps release stored tension, trauma, and excess adrenaline. It’s safe, powerful, and incredibly therapeutic when done with care.

One structured way to try this is through Trauma Release Exercises (TRE). Here’s a helpful article with five at-home TRE practices to get started:👉 Try these Trauma Release Exercises

Benefits of physiologic shaking:

• Releases trauma and built-up tension

• Activates the parasympathetic nervous system (rest + digest mode)

• Reduces cortisol and improves mood

• Enhances sleep, immune response, and emotional resilience

I have only tried this once or twice when I was super stressed (example: before my IWHI final exam for Endometrisos certification :))

Yoga Nidra & Meditation Apps

While we've mentioned meditation before, it's worth revisiting because it’s such a versatile and personal practice. One form I’ve found especially powerful is Yoga Nidra—a guided body-based meditation that deeply relaxes your nervous system, without requiring any effort or experience. Yoga Nidra can be done lying down with eyes closed, and many apps offer beautiful versions of it (Insight Timer, iRest, or even YouTube). And I cannot say how great "Waking up" app is - it guides you through the meditation process and teaches you to meditate - amazing tool.

If you're still exploring your meditation style, try:

• Guided Meditations (for anxiety, body connection, sleep, etc.)

• Mantra-Based or Silent Meditation

• Visualization or Gratitude Practices

• Walking Meditations (combine it with your daily walk in nature)

You don’t have to be “good” at it—just present.

Intentional Movement (Your Way)

Let’s replace “mindful or gentle movement” with intentional movement, because regulating your nervous system doesn’t mean everything has to be slow or gentle. In fact, it can be anything that helps you feel more alive, present, and centered.

That includes:

• Pilates

• CrossFit

• Weightlifting

• Running

• Yoga

• Even dance or movement breaks in your kitchen

What matters is: does it help you feel regulated—not depleted?

Need help figuring out what works best for you? I’m here for that—let’s explore together.

Stretching & Mobility

Don’t underestimate the power of stretching, mobility drills, or simply moving your body with care and curiosity. These small, intentional movements can help release stuck energy, soothe tension, and support your daily healing.

Keep an eye out for our upcoming daily EndoFit stretch & mobility sessions—these are designed to work with your body, not against it.

Grounding Techniques (Find What Feels Like “Home”)

Grounding helps anchor you in the present moment, especially when anxiety, pain, or overwhelm starts to take over. Here are some options:

• Time in nature (barefoot on the grass? yes please. Every time we are in the village close to home, or back in my home village - the first thing I do is to take my shoes off! It feels sooo good:))

• Journaling

• Warm baths

• Cleaning or ironing – yes, this is a legit regulation! (Cleaning is a big yes for me, ironing is a stress trigger :))

• 5-4-3-2-1 technique – Find:

  • 5 things you can see

  • 4 you can touch

  • 3 you can hear

  • 2 you can smell

  • 1 you can taste or emotionally feel

Some people also find grounding through repetitive creative tasks like cooking, folding clothes, or gardening.

Music Therapy

Music can shift brainwaves, modulate stress hormones, and evoke deep emotional states. Some research even shows that listening to 528Hz music can reduce cortisol and boost oxytocin (your bonding + safety hormone).

Personally? I love blasting a feel-good playlist while cleaning our flat—turns out I’m regulating my nervous system in two ways at once!

What Works For Me (Maybe You’ll Relate)

I have mentioned these a couple of times in my articles and also on my Instagram profile. But repeating them can maybe trigger your willingness to try as well.

Here’s my personal nervous system toolkit:

• Daily intentional workouts

• Stretching and mobility

• Breathing techniques

• Meditation or Yoga Nidra

• Walks in nature

• Music therapy (bonus points while cleaning 😄)

My Encouragement to You

Try a few of these. Don’t force them. Let your curiosity lead. The right practice is the one that helps you feel more like yourself—calm, connected, and capable.

Start with one small habit: Breathe, stretch, shake, walk, dance, sit, and clean to Half Moon Run (if you don't know them yet—please listen—they are so good, and I promise it will have a positive impact on your nervous system:)).

Whatever helps you come back home to your body, do more of that.

And if you want help finding what works best for your unique rhythm, I’m here for you.

Let’s co-create your nervous system regulation toolkit together.