Gentle, yoga-inspired ways to support your nervous system

The Christmas season can be full of beautiful moments but also a lot of noise, expectations, rushing, and stimulation. Even the most joyful experiences can feel overwhelming when our nervous system is already running on high.

The good news? Supporting calm doesn’t have to mean long practices, quiet rooms, or extra items on your to-do list. Small, simple pauses throughout your day can make a meaningful difference.

Here are a few gentle tools I often share with students that are easy enough to use during busy days, and powerful enough to help your body soften and settle.

1. Soften Your Gaze (A Simple Reset for the Nervous System)

This is one of my favourite practices because it can be done almost anywhere, standing in line at the grocery store, at your desk, or while waiting for the kettle to boil (just not while driving 😊).

HERE'S HOW:
With your eyes open, allow your gaze to relax. It's not a staring contest so blinking is encouraged. Instead of focusing sharply on one thing, gently widen your field of vision. Let your awareness take in the space around you, including your peripheral vision. Almost like you’re gazing off into space.

This subtle shift tells your nervous system that you’re safe. Your body doesn’t need to be on high alert. Many people notice an immediate softening throughout the whole body.

It’s simple, quiet, and surprisingly powerful.

2. Shake It Out (A Full-Body Qigong Shake)

When life feels like it’s coming at you quickly and your anxiety is buzzing, shaking can be an incredibly effective release.

This practice is common in Qigong and helps balance qi (energy) while calming the nervous system. It doesn’t take long and in just a couple of minutes you'll feel a shift.

TO TRY IT:
Stand with your feet about hip-distance apart. Soften your knees and begin a gentle bounce. Let that movement travel into your shoulders, arms, and hands, like you’re loosely shaking off water.

As you shake, take big breaths in through your nose and open-mouth exhales. On the exhales, you might like to make the sound “HAAAAAAAAA”, which helps balance heart energy.

Shake for 1–2 minutes (or longer if your body wants it), then pause. Stand still, close your eyes, and notice the tingling or buzzing sensations throughout your body.

It’s a great way to discharge stress and come back into the present moment.

3. Lengthen the Exhale

If you only do one thing this season, let it be this.

Your breath is one of the fastest ways to calm your nervous system, and lengthening the exhale is especially soothing. Longer exhales activate the parasympathetic (rest-and-digest) response.

TRY THIS ANYWHERE:
Breathe in through your nose for a count of 3 or 4, and exhale slowly through your nose for a count of 5 or 6. No forcing, just gentle, smooth breathing.

Even a few rounds can help your heart rate slow and your body feel more grounded.

4. Soften the Jaw, Tongue & Shoulders

We often carry stress in places we don’t even realize, especially during busy or emotionally charged times.

TAKE A MOMENT TO CHECK IN:
• Let your tongue rest softly on the roof of your mouth
• Unclench your jaw (give it a wiggle and a small flutter of the lips or sigh can help)
• Gently roll your shoulders then lift them towards your ears, squeeze the shoulder blades together and then drop down your back and feel them settle

These small releases can send a powerful message of ease to your nervous system, especially when repeated throughout the day.

5. Take a 30–60 Second Pause

Support doesn’t always mean doing more. Sometimes it’s about allowing yourself to stop.

Before switching tasks, before responding to a message, or before entering a busy space, PAUSE. Take one slow breath. Feel your feet on the floor. Notice one thing you can see or feel.

These micro-pauses help regulate your nervous system and prevent stress from stacking throughout the day.

A Gentle Reminder

You don’t need to do all of these and you don’t need to do them perfectly. Even choosing one tool and returning to it a few times a day can create more calm, presence, and resilience during the holiday season.

If you’d like guided support, this is exactly the kind of gentle, nervous-system-friendly movement and rest we explore in my classes. I’d love to hold space for you. View upcoming classes here.

Wishing you moments of softness, even in the busiest days ✨