In this blog series, we’ve explored what to do when your nervous system is struggling, whether you’re shut down in a dorsal vagal state or revved up in fight-or-flight. (If you missed those earlier posts, check out my guides to calming the fight or flight response and soothing the withdrawn, shutdown response.)
But what about when things are going well? When you feel grounded, present, and connected, how can you stay there (or return there more easily)?
When your nervous system feels relatively safe, you’re in what Polyvagal Theory calls the ventral vagal state, or a calm-and-connected state. This is the place of safety, presence, and creativity, where you can think clearly, feel joy, engage socially with others, and respond to life instead of reacting.
Nervous system regulation isn’t only about recovering from stress. It’s also about maintaining balance when life feels steady. Our nervous systems constantly shift through different states throughout the day. That’s part of being human. The more time we spend in the calm and connected state, the more resilient, joyful, and balanced we become.
Therapy helps re-pattern your nervous system so you can access this state more easily, but daily practices are what strengthen and sustain it.
What the Calm and Connected State Feels Like
When you’re in this ventral vagal state, you might notice a sense of openness, calm, and joy. You feel connected to yourself, to others, and to life.
You might experience being:
• Connected and creative
• Grounded and open
• Resilient and resourceful
• More able to handle life’s challenges
• Joyful and exuberant
In this post, we’ll explore ventral vagal state practices that support ongoing nervous system regulation and help you expand your capacity for ease, joy, and presence.
Daily Practices to Maintain a Regulated Nervous System
I grew up the youngest in a musical family. I wanted to play piano like my sisters. When I finally learned to read music, I thought I’d be able to play anything. But when I opened their books of Bach and Beethoven at age seven, I quickly realized that just knowing the notes wasn’t enough. It took years of lessons, practice, and daily effort before I could play with ease and expression.
Our nervous system works the same way. If we want more stability, confidence, and nervous system regulation, we can’t just “know the notes.” We have to practice. We fall off, and we return again and again. Over time, we build habits and routines that support inner balance, so we’re more likely to begin the day from our calm-and-connected state (the ventral vagal state) instead of stress, or at least find our way back there more easily when we get knocked off course.
Just like strengthening our physical muscles through consistent workouts, we strengthen our nervous system through daily regulation practices. The more we nurture our calm-and-connected state, the more resilience and presence we bring into everyday life.
Morning and Evening Rituals to Support Nervous System Regulation
How we start and end our day makes a huge difference.
- Morning: Do you wake at the last possible minute, rush out the door without breakfast, and feel frazzled? Or do you give yourself 20–30 minutes of quiet time to journal, sip coffee mindfully, or stretch?
- Evening: Do you stay up late scrolling or watching stimulating shows, then struggle to sleep? Or do you give yourself a wind-down ritual such as restorative yoga, tea, or reading?
Coming up with daily practices that support you and set you up for a present, socially engaged day rather than a frazzled or withdrawn one can make a tremendous difference.
Supportive rituals and routines don’t guarantee a smooth day, but they strengthen your baseline resilience and reduce the likelihood of nervous system dysregulation.
Think of them as tending to your internal ecosystem — consistent care that keeps things balanced and nourished. These structures help you feel safe, remember what calm feels like, and offer comfort — knowing that even in the middle of stress, you can return to what grounds you.
I’m a huge proponent of creating intentional time for yourself each day. This doesn’t have to look the same every time (unless that predictability feels supportive). What matters most is carving out some time to tune in and ask, What do I need today? Let your nervous system and inner wisdom guide you. It knows the way back to balance.
Ideas to try:
- Journaling
- Meditation (you can try Insight Timer or the Calm app if you want guidance)
- Yoga or gentle stretching
- Exercise (refrain from vigorous exercise within 2 hours of bedtime, as it can interfere with your sleep)
- A mindful cup of tea
- Intention setting or affirmations
- Bath or shower
- Phone-free time
- Sitting outside and listening to birds
Self-Reflection Practices to Stay Grounded and Self-Aware
Another essential piece of your ventral vagal toolkit is self-reflection. So many people live disconnected from their inner experience, unaware of what they’re feeling or why they’re feeling a certain way. Taking time for self-reflection helps us become more aware of our emotions, wants, and needs. Knowing what we are feeling increases the likelihood that we will tend to our needs and reduces the chance of spiraling into stress or chaos.
Self-reflection practices include:
- Journaling: Just taking 10-15 minutes of writing about anything on your mind and heart can help you better know and understand yourself.
- Therapy: Even monthly check-ins offer space to notice what’s happening inside.
- Parts work (IFS): Free meditations and guided practices help you connect with your inner parts.
- Gratitude Practice: Take a few moments to reflect on things you’re grateful for.
- Regular checkins with yourself: As yourself, “What’s happening inside me physically, emotionally, mentally, spiritually?” You can do this in the car or on a walk. You can talk out loud. (It’s not crazy!) This simple practice builds awareness of your emotions, needs, and desires before they spiral.
How Sleep, Nutrition, and Movement Support Nervous System Health
Our physical foundations—sleep, nourishment, and movement—are the anchors of nervous system regulation. When we’re tired, undernourished, or sedentary, our bodies are more likely to interpret daily stress as threat.
Good sleep, balanced nutrition, and regular movement tell your nervous system, “I’m safe, I’m cared for, and I can rest.”
If you notice your mood dip after poor sleep or heavy meals, that’s your body’s feedback system at work. Try simple, sustainable shifts:
- Keep a regular sleep routine and limit screens an hour before bed.
- Pay attention to how what you eat makes you feel. Choose foods that make you feel clear and steady rather than sluggish or wired.
- Move your body daily. Even gentle walks or stretching count.
These practices are not about perfection. They’re about sending consistent cues of safety to your body.
The Importance of Play for Nervous System Regulation
Play is one of the most overlooked pathways to ventral vagal connection. When you laugh, explore, or do something simply for fun, your nervous system softens and opens to connection.
As Catherine Price shares in The Power of Fun, joy and play aren’t luxuries. They’re essential to mental health. Try sprinkling in micro-moments of play throughout your day. You could:
- Dance in your kitchen
- Play with your pet
- Play a game with a child
- Doodle
- Share a joke with a friend
Ask yourself, “What lights me up, even for a few minutes?” Then let that be your daily medicine.
Creative Expression as a Pathway to Joy and Connection
Creativity naturally flows from a regulated nervous system, and it also strengthens it. When you write, sing, paint, or play music, you enter a state of flow that invites presence and self-connection.
You don’t have to be “good” at it. Think about it as expression, not performance. Even five minutes of creative play can shift your state from survival to connection.
Let yourself follow curiosity. Notice how your body feels when you allow yourself to create without judgment.
Ideas for Creative Expression:
- Pick up an instrument
- Color a mandala
- Write a poem
- Cook something new
Final Thoughts on Nurturing the Ventral Vagal State
By intentionally nurturing your ventral vagal state, you strengthen your nervous system regulation and expand your capacity for connection, joy, and resilience.
These practices are about building inner awareness and emotional flexibility. This is not easy and perfection is not the goal. Some days you’ll feel calm and connected, others you’ll feel disconnected or reactive. Both are part of being human.
What matters is the return—the gentle practice of coming back to your body and breath, and cultivating a sense of safety. Each return strengthens your nervous system’s pathway to calm connection.
Next Steps
If you’d like personalized support in repatterining your nervous system, I offer individual therapy in Georgia and virtual small group programs designed to help you deepen your regulation skills and reconnect with your sense of self. Reach out to schedule a free consultation.
