Episode Summary: Welcome back to the Move Grow Rise podcast! In this episode, we explore practical, science-backed tools to help you calm your nervous system, reduce stress, and feel more grounded in your everyday life. Jade shares personal stories, explains the fascinating science behind stress and the nervous system, and offers three simple strategies you can start using right away to feel calmer, faster.

Whether you're a busy mama, a caregiver, or someone craving more peace and presence, this episode is for you.

What You’ll Learn:

• What nervous system regulation is and why it matters for your health

• The difference between fight-or-flight (sympathetic) and rest-digest-recover (parasympathetic) states

• How the vagus nerve plays a key role in calming your body

• Three practical tools to reset your nervous system:

  1. Breathwork: Box breathing and extended exhale techniques

  2. Cold Water & Temperature Shifts: Activating the dive reflex to calm stress fast

  3. Grounding Through Touch + Movement: Simple ways to feel safe and supported in your body

• Why nervous system regulation isn’t a luxury—it’s a biological need

Episode Highlights:

• A real-life story about toddler tantrums and the power of deep breathing

• The science behind chronic stress and its impact on your body

• Breathwork you can do anywhere: in the car, at work, or before meals

• How splashing cold water on your face (yes, really!) helps regulate your mood

• Grounding tips for when you're overwhelmed or anxious

• A gentle reminder that slowing down is necessary, not optional

Quick Takeaways:

• “I am here. I am safe. I am supported.” Use this affirmation anytime you need a nervous system reset.

• Small mindful moments throughout the day can rewire your brain and body for calm.

Connect with Jade:

• Instagram: @movegrowrisepodcast

• Website: Move Holistic Health & Nutrition

If this episode resonated with you: Please leave a review, share with a friend, or tag me on Instagram. Your support helps this show grow and helps others find these resources too.

Remember: You’re safe. You can slow down. Your body knows how to come back to balance.

Citations:

1. American Psychological Association. (2018). Stress effects on the body.

2. Ma, X. et al. (2017). Diaphragmatic breathing.

3. Bremner, J.D. et al. (2020). Vagus nerve stimulation study.

4. Kever, A. et al. (2015). Self-touch and emotional regulation study.