I love that this is rooted in research rather than trends. As someone who works with movement, breathwork, and nutrition, one thing I've noticed is that people often go looking for the "best" nervous system tool, when consistency matters far more than perfection. A daily walk outside, quality sleep, meaningful connection, and a few minutes of slow breathing can be profoundly powerful when practiced over time. Thank you for bringing the science into a conversation that so often gets lost in wellness hype!
Thank you Erica, that’s so great to hear that this is what you observe in real life! That’s a great message for people and I see so many really looking for answers like this!
Your work sounds fantastic, I am very interested in those things as well, although my nutrition background is a little more limited - trying to catch up on that, it’s so important for the nervous system to get that right, isn’t it?
I’ve found that the body often needs a combination of movement, nutrition, and breath to create a sense of safety within the body. I love that you’re exploring this area because there is so much overlap between nervous system work and nutrition. It’s been fascinating for me to see how small changes can make such a big difference in how people feel, move, and show up in their lives.
I’m always learning too as there is so much to discover in this field! 😊
I have done a little bit of gut-brain-microbiome and yoga/tai chi/ breathing brain research and I am also a yoga/meditation teacher, so we have very similar interests it seems :-)
Fantastic piece! There is nothing more refreshing than seeing a page use actual scientific studies instead of just trendy wellness advice. I love your breakdown of how a meta-analysis works, and your point about sleep deprivation causing stress is so true. 🛌🧬
I just subscribed and added your page to my recommendations! I translate clinical literature to debunk online fitness myths over at The Wellness Reality Check. I’d love it if you’d consider subscribing back and doing a recommendation swap so we can support each other's growth! 🚀
This is terrific. Thank you ! I hope one day that the NHS will begin to prescribe hypnotherapy which is already available at all university hospitals in France
Thank you, I’m glad you find my post interesting! Wow, that’s fantastic that hypnosis therapy is prescribed in France! That’s definitely something to hope for.
Most people I talk to are not aware of what hypnosis therapy can do for us.
Thank you so much for sharing, it might be one of my first articles I read about yoga in clinical trials. I appreciated the outcomes you shared and how there needs to be more research to answer the questions that arose during the research. It also gave me confident that my 10min short practices I share aren't nothing. The small consistent practices can make a difference ☺️
I appreciate that you are sharing science backed techniques. I teach somatic healing yoga and often times people think meditation and breathing exercises won't change their stress. But having these articles to refer to, we can together show how there are everyday things we can do to heal ourselves🥰🤜🏻🤛🏻
I SO very much appreciate this work you’ve done to review, pull together, and make accessible such important information. I will be sharing your findings with my clients. Thank you! 🙏🏻
Such a helpful post and it was good for me to note quite a few of these things I do & ensure I do too... my non negotiables are just to get outside each day & to walk near & in nature, daily Calm meditation & I'm mindfully engaged in art/craft too. I've had to learn how much my breath helps me & with an awesome app called Calm Gut (for my IBS) I'm doing some hypnotherapy most days. The most important one is my long & loving relationship with my husband of over 55 years. Being 76 & learning that all of this helps me heal after a decade of trauma including oral cancer has helped me help myself. Thank you!
Thank you! I was doing well but the trauma of cancer and more caught up with me nearly 2 years ago when I was diagnosed with emotional exhaustion! Never think you can outwit trauma to the body! Anyway my nervous system understanding and working with it has only been since around August last year. Nerva did not help me at all despite giving it my all. The Calm Gut app is so much better for me as it uses CBT ACT and hypnosis using a greater understanding of and appreciation for the mind-gut connection. Recommend it ! My impatience can test me in terms of progress but I do know all I do is helping me.
That’s very understandable that your cancer caused your system to burn out. I hope that over time, things will get easier for you again.
Oh that’s interesting that Nerva wasn’t doing much for you! I started using Reveri which is an AI-based therapy tool + hypnosis and that works really well for me too, it’s much more interactive.
Hi Denyse, oh goodness, oral cancer, I am so sorry, that must have been awful! I hope you’re doing ok now healthwise!
Thank you so much for sharing, it sounds like you know quite a few things that help you with regulation, that’s wonderful! I love that you also use a gut health hypnosis app - the one I’m familiar with is called Nerva and it’s also for IBS. If you try any additional things, please share more, would love to hear how it goes for you! :-)
Love it ! thanks for gathering all of the research. This is a great infographic to share with anyone interested in starting their journey towards living a more regulated and resilient life.
Such a well put together list and I love that you've anchored everything to meta-analyses rather than just citing individual studies. One thing I'd love to see explored in a future piece is how several of these interventions interact differently in people with autonomic dysfunction, particularly PoTS and dysautonomia. Aerobic exercise, cold exposure, and slow breathing all have genuinely interesting and sometimes counterintuitive effects in that population that complicate the "universally beneficial" framing. Not a criticism of this piece at all, just a rabbit hole worth going down 💜
Thank you for sharing! :-)
I love that this is rooted in research rather than trends. As someone who works with movement, breathwork, and nutrition, one thing I've noticed is that people often go looking for the "best" nervous system tool, when consistency matters far more than perfection. A daily walk outside, quality sleep, meaningful connection, and a few minutes of slow breathing can be profoundly powerful when practiced over time. Thank you for bringing the science into a conversation that so often gets lost in wellness hype!
Thank you Erica, that’s so great to hear that this is what you observe in real life! That’s a great message for people and I see so many really looking for answers like this!
Your work sounds fantastic, I am very interested in those things as well, although my nutrition background is a little more limited - trying to catch up on that, it’s so important for the nervous system to get that right, isn’t it?
I’ve found that the body often needs a combination of movement, nutrition, and breath to create a sense of safety within the body. I love that you’re exploring this area because there is so much overlap between nervous system work and nutrition. It’s been fascinating for me to see how small changes can make such a big difference in how people feel, move, and show up in their lives.
I’m always learning too as there is so much to discover in this field! 😊
I’m glad we got connected!
I have done a little bit of gut-brain-microbiome and yoga/tai chi/ breathing brain research and I am also a yoga/meditation teacher, so we have very similar interests it seems :-)
Indeed ☺️
Terrific article, and just what’s needed in these times. Shared it!
Thank you so much, glad to hear and really appreciate it :-)
Fantastic piece! There is nothing more refreshing than seeing a page use actual scientific studies instead of just trendy wellness advice. I love your breakdown of how a meta-analysis works, and your point about sleep deprivation causing stress is so true. 🛌🧬
I just subscribed and added your page to my recommendations! I translate clinical literature to debunk online fitness myths over at The Wellness Reality Check. I’d love it if you’d consider subscribing back and doing a recommendation swap so we can support each other's growth! 🚀
Thank you very much, it’s great to meet you!
I will gladly add you to my recommendations and I’m looking forward to reading your work!
:-)
This is terrific. Thank you ! I hope one day that the NHS will begin to prescribe hypnotherapy which is already available at all university hospitals in France
Thank you, I’m glad you find my post interesting! Wow, that’s fantastic that hypnosis therapy is prescribed in France! That’s definitely something to hope for.
Most people I talk to are not aware of what hypnosis therapy can do for us.
Oh you were a yoga teacher? Glad to find something in common 🩷! I look forward to reading more of your informative insights 😊
Yes, I taught yoga for a couple of years and ended up doing some yoga-brain research later :-)
Wow wow! Do you also write about yoga-brain research? 😍 I need to read every article!
Aw thank you, you’re so sweet! :-) I wrote one so far this one:
https://beakrausesorio.substack.com/p/i-studied-brain-changes-in-older?r=7cmmm8&utm_medium=ios
Thank you so much for sharing, it might be one of my first articles I read about yoga in clinical trials. I appreciated the outcomes you shared and how there needs to be more research to answer the questions that arose during the research. It also gave me confident that my 10min short practices I share aren't nothing. The small consistent practices can make a difference ☺️
I appreciate that you are sharing science backed techniques. I teach somatic healing yoga and often times people think meditation and breathing exercises won't change their stress. But having these articles to refer to, we can together show how there are everyday things we can do to heal ourselves🥰🤜🏻🤛🏻
Oh so nice to meet you Asami!
I am a big fan of yoga and have taught in the past, yes I am with you on that!
A lot of people have strange ideas of what yoga is.
I SO very much appreciate this work you’ve done to review, pull together, and make accessible such important information. I will be sharing your findings with my clients. Thank you! 🙏🏻
Thank you so much, that is so kind of you, this makes me really happy to hear and I very much appreciate it! :-)
I will be writing more about this soon! :-)
🤗
The nature-exposure data tracks with something simple: five minutes outside changes more than five minutes spent trying to calm down indoors.
I absolutely believe it!
Five minutes outside seems to work on trust, not just chemistry. Worth noticing why.
Such a helpful post and it was good for me to note quite a few of these things I do & ensure I do too... my non negotiables are just to get outside each day & to walk near & in nature, daily Calm meditation & I'm mindfully engaged in art/craft too. I've had to learn how much my breath helps me & with an awesome app called Calm Gut (for my IBS) I'm doing some hypnotherapy most days. The most important one is my long & loving relationship with my husband of over 55 years. Being 76 & learning that all of this helps me heal after a decade of trauma including oral cancer has helped me help myself. Thank you!
Thank you! I was doing well but the trauma of cancer and more caught up with me nearly 2 years ago when I was diagnosed with emotional exhaustion! Never think you can outwit trauma to the body! Anyway my nervous system understanding and working with it has only been since around August last year. Nerva did not help me at all despite giving it my all. The Calm Gut app is so much better for me as it uses CBT ACT and hypnosis using a greater understanding of and appreciation for the mind-gut connection. Recommend it ! My impatience can test me in terms of progress but I do know all I do is helping me.
That’s very understandable that your cancer caused your system to burn out. I hope that over time, things will get easier for you again.
Oh that’s interesting that Nerva wasn’t doing much for you! I started using Reveri which is an AI-based therapy tool + hypnosis and that works really well for me too, it’s much more interactive.
Sending you warm vibes and greetings!
Hi Denyse, oh goodness, oral cancer, I am so sorry, that must have been awful! I hope you’re doing ok now healthwise!
Thank you so much for sharing, it sounds like you know quite a few things that help you with regulation, that’s wonderful! I love that you also use a gut health hypnosis app - the one I’m familiar with is called Nerva and it’s also for IBS. If you try any additional things, please share more, would love to hear how it goes for you! :-)
This is great! Have tried everything except for Hypnosis therapy.
Thank you for sharing, that’s fantastic! If you ever end up trying hypnosis, please let me know how it goes for you! :-)
Love it ! thanks for gathering all of the research. This is a great infographic to share with anyone interested in starting their journey towards living a more regulated and resilient life.
Such a well put together list and I love that you've anchored everything to meta-analyses rather than just citing individual studies. One thing I'd love to see explored in a future piece is how several of these interventions interact differently in people with autonomic dysfunction, particularly PoTS and dysautonomia. Aerobic exercise, cold exposure, and slow breathing all have genuinely interesting and sometimes counterintuitive effects in that population that complicate the "universally beneficial" framing. Not a criticism of this piece at all, just a rabbit hole worth going down 💜