Whole-Body Wellness Starts with Your Nervous System: 5 Action Steps to Support Healing
- Dr. Shea Osuna
- Mar 26
- 3 min read
When it comes to taking care of your body, many people focus on fitness routines, clean eating, or supplementation. But there’s one powerful system that often gets overlooked: your nervous system. At Vertically Sourced, we believe that true wellness begins with nervous system regulation, because it's the command center for how your body functions, heals, and responds to the world around you.
If your nervous system is stuck in stress or survival mode, even the "healthiest" routines won't work the way they should. In this blog, we'll share 5 simple but powerful ways to support your nervous system so your entire body can thrive.
1. Start with Safety: Create a Regulating Morning Routine 🌞
Your nervous system wakes up with you. How you start your day sets the tone for how your body will respond to stress throughout the day. Begin with a few minutes of stillness, light stretching, or slow breathwork to cue your body that it’s safe.
Try this: Before you check your phone or rush into your to-do list, place one hand on your heart, take 5 deep belly breaths, and notice any sensations in your body. This tells your system it doesn’t need to go into fight-or-flight right away.
2. Move with Intention 💪
Exercise isn’t just about strength or aesthetics—it’s a crucial part of nervous system health. Movement helps discharge stored stress, improve circulation, and support brain-body communication.
Try this: Incorporate 20-30 minutes of gentle movement daily. Think: yoga, walking, or somatic stretching. The goal is connection, not intensity. Your nervous system thrives when it feels flow, not force.
3. Nourish for Regulation 🍽️
What you eat impacts your nervous system more than you think. A high-sugar, highly processed diet can spike stress hormones and disrupt your gut-brain connection. Prioritizing nutrient-dense foods helps your nervous system feel supported and stable.
Try this: Eat foods rich in healthy fats (like avocado, nuts, and wild-caught salmon), magnesium (leafy greens, pumpkin seeds), and fermented foods (kimchi, yogurt, sauerkraut) to naturally support stress regulation and neurotransmitter function.
4. Reset with Breath and Micro-Moments of Calm 🌬️
Pausing throughout the day to regulate your nervous system is like giving your brain and body a mini-reset. These small moments add up to big shifts in how you handle stress.
Try this: Take 2 minutes to do box breathing: inhale for 4 seconds, hold for 4, exhale for 4, hold for 4. Or simply step outside, close your eyes, and breathe. Give your system the signal: you’re safe now.
5. Support Your System with Network Spinal Care ✨
At Vertically Sourced, our care is designed to go straight to the source—your spine and nervous system. Network Spinal care uses gentle, precise touches to help your body release stored tension, activate healing waves, and build resilience.
When your nervous system becomes more flexible and adaptable, everything else gets better: digestion, sleep, emotional stability, and energy.
Try this: If you haven’t already, book a session with Dr. Shea to experience the deep impact Network Spinal can have on your wellness journey.
Conclusion: Wellness Begins Within 🌿
Supporting your nervous system isn’t a trend—it’s the foundation of true, lasting health. Whether you’re dealing with chronic stress, fatigue, anxiety, or just want to feel more connected to your body, these daily steps can help. Start small, stay consistent, and remember: your body wants to heal. You just have to give it the support it needs.
Looking for deeper healing and nervous system support? We’re here to help.
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