Emily Evans Russell is a single mom, 6-figure business owner, and an Intuitive Life Coach & Breathwork Facilitator. She helps people regulate their nervous systems so that they can amplify their gifts and fall in love with the flow of life again. Emily brings mastery in trauma-informed breathwork, somatic practices, and energy healing to create profound transformation.
Ever feel like life is moving too fast, like you’re stuck in a cycle of reacting instead of choosing how to respond? You’re not alone. In our high-pressure world, it’s easy to get caught in survival mode, feeling disconnected from your inner calm. But here’s the truth: you have the power to shift from surviving to thriving. The key lies in understanding and regulating your nervous system.
Let’s explore how your nervous system works, why it matters, and how you can start creating a life of ease and alignment – from the inside out.
Why your nervous system holds the key
Your nervous system’s number one job is to keep you alive. It’s constantly scanning your environment for threats, even when you’re not aware of it. This ancient system operates in two primary modes:
Sympathetic (stress) mode: Often called the "fight or flight" state, this mode mobilizes your body to respond to perceived danger. While essential for survival, living in this state long-term can lead to burnout, anxiety, and a sense of being on edge.
Parasympathetic (peace) mode: Also known as "rest and digest," this mode is where healing, intuition, and creativity thrive. It’s the state your body needs to recharge and process life effectively.
The challenge? Modern life often tricks your nervous system into seeing everyday stress, like deadlines or difficult conversations, as if it were a lion chasing you. The result is a cycle of hyper-vigilance and exhaustion. But with practice, you can train your nervous system to recognize safety and shift into a state of calm.
Reaction vs. response: Reclaiming your power
When your nervous system is dysregulated, it’s easy to react impulsively—yelling in frustration, shutting down, or making fear-based decisions. These reactions might feel automatic, but they often leave us feeling out of alignment with who we truly are.
Regulating your nervous system creates space for a pause. In that pause, you can check in with your body, intuition, and values before choosing how to respond. This shift from reaction to response is where your power lies. It’s how you move from feeling overwhelmed to being intentional and aligned.
Tools to reclaim your calm
Here are practical techniques to help you regulate your nervous system and create more peace in your life:
1. Box breathing
A simple yet powerful tool to calm your nervous system:
Inhale for a count of four.
Hold your breath for four.
Exhale slowly for four.
Hold the exhale for four.
Repeat for three to five minutes, and notice how your body begins to relax. Box breathing is especially helpful in moments of acute stress or before making an important decision.
2. Belly breathing
Slowly inhale deeply into the belly for 2–4 counts, and exhale slowly through the mouth for 4–8 counts. This activates the parasympathetic nervous system (rest and digest mode).
3. Grounding techniques
Use the 5-4-3-2-1 method:
Name 5 things you can see,
4 things you can touch,
3 things you can hear,
2 things you can smell, and
1 thing you can taste.
This helps anchor you in the present moment.
4. Mindful walking
Walk slowly and pay attention to each step, focusing on the sensation of your feet connecting with the ground. This reduces the feeling of being overwhelmed.
5. Havening
Slowly, rhythmically rub your hands together. Focus on the tactile sensation of your skin touching. You can also rub your arms, cheeks, or forehead in a similar, gentle, soothing manner. This gentle motion triggers touch receptors in the skin, which activate the vagus nerve. This, in turn, switches the body from "fight or flight" (sympathetic) mode into "rest and digest" (parasympathetic) mode.
The ripple effect of nervous system regulation
When you consistently practice regulating your nervous system, something magical happens: your entire state shifts. You begin to:
Make decisions from a place of alignment and intuition.
Cultivate deeper, more fulfilling relationships.
Attract opportunities and experiences that resonate with your higher self.
Even more importantly, you stop living in reaction to the world around you. Instead, the world begins to respond to you. Your energy becomes a calm, powerful force that shapes your reality.
Your journey to alignment starts here
Regulating your nervous system isn’t just about stress relief; it’s about reclaiming your power as the creator of your life. Every small step, every breath, every pause, every moment of self-awareness, moves you closer to a life that feels deeply aligned and fulfilling.
Ready to take the next step? My free Energy Shifts in Action program offers three transformative videos with breath practices and information on downregulating your nervous system. Visit here to begin your journey.
Because you are the creator of your calm, and your life is waiting for you to thrive.
Emily Evans Russell, Intuitive Life Coach & Breathwork Facilitator
Emily Evans Russell is a single mom, 6-figure business owner, and an Intuitive Life Coach & Breathwork Facilitator. She helps people regulate their nervous systems so that they can amplify their gifts and fall in love with the flow of life again. Emily brings mastery in trauma-informed breathwork, somatic practices, and energy healing to create profound transformation. She holds her master's degree in teaching and has trained in breathwork, hypnotherapy, reiki, and yoga. She has also been a facilitator of seminars around the world in consciousness, energy and mindset for over 10 years.
