How to Feel Safe in Your Body Again: A Nervous System Reset

The Hara Collective
Jul 17
3 min read

Updated: Aug 20

A gentle guide to somatic regulation, subtle trauma healing, and reclaiming inner calm.

There’s a big difference between being calm and feeling safe.

Calm can be performative - smiling, going through the motions, numbing out while everything inside feels tense. Safety is cellular. It’s the knowing in your bones that your body is not a battlefield. It’s being able to exhale without needing a reason. It’s presence, softness, trust, even in discomfort.

Let’s explore how to reset your system and come home to your body, one gentle layer at a time.

Why You Don’t Feel Safe - Even If “Nothing’s Wrong”

Your nervous system doesn’t respond to logic - it responds to sensation.

That means you can have a good job, a healthy routine, and a loving partner… and still feel disconnected, anxious, hypervigilant, or numb.

When your body has lived through stress, trauma, or chronic overwhelm, it adapts by protecting you. It learns patterns like:

Flight - overthinking, overdoing, running from stillness
Fight - tension, control, irritability, panic
Freeze - shutdown, brain fog, fatigue, disconnection
Fawn - people-pleasing, collapsing boundaries, self-abandonment

These aren't flaws. They’re intelligent survival adaptations. But they’re not meant to be forever homes.

What It Means to Regulate Your Nervous System

Nervous system regulation means building capacity - the ability to feel safe in your sensations without needing to escape, suppress, or react.

It doesn’t mean being zen 24/7. It means knowing how to come back to yourself when you’ve been pulled into dysregulation.

Regulation is a relationship with your body. A reconnection. A remembering.

A Gentle Nervous System Reset: Your 6-Step Ritual

Here’s a simple framework to help you reconnect when you feel unsafe, anxious, or numb:

1. Orient to the Present Moment

Look around the room and name:

3 things you can see
2 things you can hear
1 thing you can touch

This signals to your body: “I’m here. I’m now. I’m safe.”

2. Ground Into the Body

Sit or stand and feel your feet on the floor. Imagine roots growing down into the earth.

Try this affirmation:

3. Soften the Exhale

Breath is your reset button. Instead of forcing deep inhales, extend your exhale with a sigh.

Try:

Inhale for 4 through your nose, exhale for 6 through your mouth (with sound). Repeat 5x.

Inhale for 7 through your nose, exhale for 11 through your mouth (with sound). Repeat 6x.

Inhale for 4, holding for 4, exhaling for 4 and holding again for 4 (with sound). Repeat 4x.

4. Choose a Soothing Gesture

Let your body feel held.

Place one hand on your heart, the other on your belly
Gently tap your chest (like butterfly tapping)
Rock your body side to side like a self-soothing sway

5. Introduce Nervous System Allies

Here are vibrational supports that help regulate from the inside out:

Flower Essences

Aspen – for free-floating anxiety + fear of the unknown
Mimulus – for known fears (money, health, rejection)
Rock Rose – for panic or frozen states
Walnut – for protection from energetic overwhelm

Take 4 drops, 4x a day or before/after emotionally charged moments.

Homeopathy

Aconite 30C – for shock, sudden fear, or intense anxiety
Gelsemium 30C – for freeze, performance fear, physical weakness
Ignatia 200C – for emotional repression, grief, or tension in the throat/chest

Dose: 1–2 pillules under the tongue as needed, ideally away from food.

Tissue Salts

Kali Phos (No.6) – nerve tonic for exhaustion, overwhelm, anxiety
Mag Phos (No.8) – for muscle tension, cramps, gut-based anxiety
Nat Mur (No.9) – for suppressed emotion, self-protection, grief

Take 3–5 tablets under the tongue 2–3x daily.

6. Anchor with a Daily Practice

Nervous system healing isn’t a one-time fix - it’s a daily re-patterning. Just 5 -10 minutes a day of simple regulation can rewire everything.

Explore The Daily Practice - a self-guided ritual you can return to when the world feels too much.

You Deserve to Feel Safe Again

Safety is your birthright. You don’t have to earn it, prove yourself, or wait for everything to be perfect.

You are allowed to feel good. You are allowed to soften. You are allowed to be here.

Your nervous system doesn’t need fixing - it needs remembering. And every small act of presence, every breath you offer your body, is a step toward coming home.