January 20, 2026 • 25 mins
Are you constantly feeling on edge, rushed, or overstimulated?
What if your nervous system isn’t broken—but simply overloaded?
And what if the way to calm your mind isn’t through willpower, but through signaling safety to your body?
In this episode of A Really Good Cry, Radhi Devlukia guides listeners through how to reset the nervous system and move from fight-or-flight chaos to grounded calm. Drawing on science, Ayurveda, and daily rituals, Radhi shares simple, practical tools you can start using before 9 a.m. to regulate your body, reduce stress, and reclaim clarity.
In this episode, you’ll learn:
- The three nervous system states and how they show up in your life
- How overstimulation impacts your mind, body, and energy
- Radhi’s “9 Before 9” routine to signal safety to your body
- Breathwork, humming, grounding, and oil massage practices for nervous system recovery
- How to recover faster from stress and navigate your day with calm and clarity
This isn’t about living in permanent zen—it’s about moving through life with less chaos and more ease.
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Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
If I could say one thing that has changed my
whole entire life, it is breath work. I think it's
one of the most underrated things that you could do
in your day to completely shift you from one state
to another.
Speaker 2 (00:11):
I'm Raley W.
Speaker 1 (00:12):
Kiah and on my podcast A Really Good Cry, we
embrace the messy and the beautiful, providing a space for
raw and fielded conversations that celebrate vulnerability and allow you
to tune in to learn, connect and find comfort together.
Hey everyone, and welcome back to this week's episode of
A Really Good Cry. Today, I wanted to talk about
our nervous system because I don't know about you, but
(00:35):
it's getting to the end of the year and I
still feel really high strung and what I need to
do is calm my nervous system. And I think it's
really easy to go through our days, weeks, years of
being overstimulated and having our nervous system in fight or
flight without it coming back down to feeling in a
safe mode. And it's really normal because of the type
(00:57):
of life that we all live, the overstimulation that we have.
But I do know that there are so many incredible
ways to help us to regulate and a state of
our nervous system in the morning really dictates how the
rest of our day unfolds. And look, I definitely think
that there are incredible supplements out there like magnesium and
ushwa ganda or doing red light therapy, all of that
(01:18):
does work. One of my favorite supplements right now for
soothing my nerves is terror Origins Healthy stress relief.
Speaker 2 (01:24):
It contains lots.
Speaker 1 (01:25):
Of adaptagens like ushwaganda and rodeola and elthenine, a herb
cortious chandra, and all of these are incredible ingredients used
to help the body better manage stress and helps to
reduce tension and just support the balance of your nervous system.
And so I do use that as a little extra
care for my nerves. But I also want to remind
you that your body was designed to regulate itself long
(01:47):
before supplements or devices ever existed, and so of course
these are really helpful in this environment that we're living
in to reduce stress that we weren't expecting in our body.
Speaker 2 (01:57):
You know, if you think about all the people who just.
Speaker 1 (01:58):
Lived with nature, they probably didn't need all these supplements
because they weren't as high strong as we are in
this environment. That we now live in, and so it's
definitely useful to have a little top up. But Ioveda
has shown us for thousands of years how possible it
is to help regulate our nervous system with so many
tools and techniques that are completely free. So in this episode,
(02:19):
I want to take you through nine things that I
do before nine am to help reset and regulate my
nervous system for the day. They are all free, they're
all simple, and they are genuinely effective, and I have
been doing some of these for years and years.
Speaker 2 (02:33):
You can do them all in the morning, or.
Speaker 1 (02:34):
If you don't have time for that, you can kind
of sprinkle them throughout your day. You can also pick
and choose which ones feel right for you, because we're
all so different and different things are going to help
heal our system. I've had many many health and hormone
experts on my podcast, and so some of these recommendations
are things that I put into practice after hearing their
advice that is based on clinical studies, and other things
(02:55):
are just tools that I have learned from Aravada and
ancient healing practices have existed for thousands of years. So
the first thing I want to remind you of is
that your nervous system is not broken, It is just overloaded.
And we have to realize and recognize how overstimulating modern
life is. Whether it's the constant notifications, whether it's looking
at screens before our brain even wakes up, rushing from
(03:18):
thing to thing, loud environments, all the emotional overload, caffeine,
lack of sunlight, lack of real rest, you name it.
We are putting our bodies through it. And your nervous
system is not malfunctioning. It's doing exactly what it was
built to do respond to all of this input. We
just need to give it counter signals of safety to
help reregulate it. So before we get into the tools,
(03:41):
I want to quickly explain these three basic states that
your nervous system moved through in the most simplest possible
way to help you to understand your body a little
bit better. So the first state is our sympathetic state.
This is our fight or flight, which is what many
of us live in. This is the go go ghost state.
It turns on when you are rushing, when you're stressed,
when you're scroll or overwhelmed, or when you're running high
(04:02):
on caffeine. Your heart rate goes up, your mind speeds up,
and your body gets ready to react. The second state
is your dorsal vagel or this is your free state.
Speaker 2 (04:11):
This is full.
Speaker 1 (04:12):
Shut down mode. You're not anxious, you're not exhausted. You
just feel numb, checked out, and unmotivated, or like your
brain is just wrapped in a cloud. This is your
nervous system saying that was way too much and I
need to shut down to protect myself. That's when you
know you have gone way past over stimulation and all
the way to my body cannot handle this. And the
(04:33):
third state is ventral vaguel. You don't need to remember
these names, but just know that this is your safe
and connected zone. This is your body being in its
regulated state. It's calm, it's clear, it's grounded, it's steady.
You might, like me, be sitting here thinking, God, I
don't even know what that feels like, haven't felt in
a really long time. But it's when you feel like
yourself again. You can think properly, you breathe properly, and
(04:56):
you respond instead of reacting. How lovely does that sound?
Speaker 2 (04:59):
What a dream? So let's make this happen, shall we?
Speaker 1 (05:01):
This is relevant here because all the tools that I'm
about to share help you move back into this regulated,
safe state, and hopefully the more that you do them,
the more regulated you feel and the easier it is
to get back into that state. Your nervous system is
going to move in and out of stress all day.
Speaker 2 (05:17):
That is normal.
Speaker 1 (05:18):
The goal isn't to live in a complete zence state,
even though that sounds like a wonderful place to be.
The goal is to recover faster, to come back to
calm more easily, to not stay stuck in stress or
shut down for too long. So that is what we
are aiming for. Once you finish this podcast, try and
put these into practice and see how different it makes
your body and mindful. First, I'm going to give you
(05:39):
a little iravadic perspective, because you know I have to.
I talk about doses a lot, but if you're new
to it. In our vader, just like we have these
different blood types, we also have different doses. It is
our natural mind body type. They are the qualities that
we're born with and the patterns that shape how we think,
feel and move through the world. This regulation doesn't necessarily
(05:59):
look this for everyone. We all look different our minds
act differently, so of course the way that we regulate ourselves.
Speaker 2 (06:05):
Will be different.
Speaker 1 (06:06):
We don't all break down in the same way, we
don't react to overwhelm in the same way, and therefore
we don't all always need the exact same tools. So
understanding your dosha helps to tell you why your stress
looks the way that it does, why certain tools will
instantly calm you, and why other tools just don't work
on you at all, and what your body is really
(06:26):
asking for when you feel off. So I'm going to
go through some of these disregulation modes of different doses,
and as you hear them, simply just notice which one
you feel you fit into the most. So Vata dysregulation
looks like anxiety, restlessness, overthinking. This is when your mind
is sprinting, your body is buzzing, and you just cannot
(06:48):
switch it off, Like your mind is just racing over
and over again no matter how much you try. Your
thoughts feel really scattered and all over the place. So
if you are someone who hears this and you're like, oh,
that really sounds like me. Your nervous system can't through
warmth and routine stillness and lots of grounding practices. Cold showers, fasting,
or intense morning workouts may actually make you feel far worse.
(07:10):
But warm breakfast, breath work, long exhales, and grounding rituals
they are incredible for you. Pitter dysregulation looks like irritation, anger, urgency,
that kind of feeling of everything is urgent and everyone
is annoying me right now. You know the term hot headed,
That's basically how you get when you're disregulated. Your heat
is rising mentally and emotionally. So if you're hearing this
(07:33):
and you're like, this is definitely me. I feel snappy,
I feel annoyed. I just want to punch everyone in
the face. You need cooling, you need softening, and.
Speaker 2 (07:40):
You need space.
Speaker 1 (07:41):
So competitive workouts, hot environments and rushing around will definitely
inflame you even more. But having soft morning lights, slow walks,
cooling breaths, and a little bit of silence can instantly
regulate you. Kafa dysregulation looks like freeze, that zone that
we spoke about earlier where you feel heavy and numb,
(08:02):
the feeling of I'm stark and foggy and unmotivated, and
I feel really low in my mood and my energy.
So if you had that, and you're thinking, oh, I
felt like that for a little bit. Your calm comes
from actually moving, stimulation, warmth and gentle activation. Stillness and
coziness might actually make you feel a little bit more stuck,
and so you need invigorating breathworks. You need brisk walk,
(08:24):
sunlight and warmth that can re anchor you. So I'm
now going to share the things that I do in
the morning. And like I said, all of these practices
work for me, but that you may have to test
and trial these to see which ones benefit you the
most and helps to soothe your nervous system best. So
the first one, which I've been doing four years is
hot water. Now you can add a little bit of
(08:45):
spices in there. You know. I love my CCFT, corry
undercumin and fennelcy. It's great for digestion. Recently, I've been
putting apple side vinegar in my hot water in the
morning to help with my digestifier because it's winter at
the moment and it needs a little bit of help.
Warm water helps to soothe and calm the digestifier and
the mind in the morning. If you think about it,
warm water equals warm body and a warm mind. And
(09:08):
usually a warm mind feels more comforted. It signals to
the nervous system that we're safe, we're not rushing, and
we are starting today off slow. If you think about
it, it makes sense. So when do you feel comforted, you
get into a snugly little blanket, you put your comfory
clothes on, and so a little bit of warmth in
the body and the mind can really help to make
it feel comfortable and relaxed. The second thing that I
(09:30):
do first thing when I make up in the morning,
I brush my teeth. And while I brush my teeth,
I stand on a murrama mat. This is basically an
acupressure mat. It has these little spikes in it and
you just walk up and down. It helps to massage
your pressure points. Your marma points or these pressure points
are energy junctions where your mind and your body meet.
So standing on a murrama mat, it helps to stimulate
(09:50):
the nerve endings on your feet and it sends grounding
signals up the vagus nerve, which is, by the way,
the nerve that helps to calm your body. It instantly
shifts you mental to physical presence, not because of the pain,
because it can be a little bit painful, especially if
you're not used to doing it, but it really just
allows your body to feel. You suddenly realize you're in
(10:10):
your body your mind doesn't one day. It brings you
back into the moment. If you don't have a mat,
it's okay. You just can use your thumbs and you
can press into different parts of your feet, even if
you do it for ten to twenty seconds on each foot.
The third thing that I do in the morning is
breath work. Oh my goodness, if I could say one
thing that has changed my whole entire life, it is
breath work. I think it's one of the most underrated
(10:32):
things that you could do in your day to completely
shift you from one state to another. Your breath is
literally like a remote control for your nervous system. It
is the bridge between your mind and your body. It
is the best tool to bring you back into presence
and the fastest way for you to shift from fight
or flight to feeling like you are safe. The first
breath work you could do is so easy. It's a sigh.
(10:54):
You do a tiny in hell and a long excel
in one breath. You'll notice such a difference I just
did and I didn't do it properly, it instantly reduces
your cortisol and there's actually science behind why these longer
exhales are calming. So when you're doing breath work, and
especially if you're trying to calm your body, do a
shorter inhale and a longer exhale. When you inhale, your
(11:17):
heart rate goes up, and when you exhale it actually falls.
So when you make your exhale longer than you're inhale,
you are basically telling your body, we are safe and
you can slow down now. The long exhale helps to
activate your parasympathetic nervous system, which is a part of
your brain that is responsible for calming, grounding, and healing.
Another great breath work is either box breathwork or four
(11:37):
seven eight. You breathe in for four counts, hold for seven,
and breathe out for eight.
Speaker 2 (11:43):
Again.
Speaker 1 (11:43):
This helps us slow the heart rate, and sometimes counting
can feel easier to get through the breath work than
just trying to breathe in and out with no direction.
The next thing that I've been doing a lot lately,
and it's something that I realized was helpful actually when
I was getting tattoos done and my body felt inclined
to start humming, and I started noticing that whenever I
(12:05):
was in painful, physical painful situations, humming felt like a
very soothing practice to do for my body. Whether it
was getting skincare treatments done, or getting tattoos done, or
anything that made me feel physically uncomfortable, humming helped me
so much. Or if I would feel scared on a flight,
whenever there's turbulence, I just start humming, and it really helps.
(12:26):
I cannot like, until you try it, you won't really
get it, but I cannot tell you how much it
soothes my nervous system. It makes me feel safe in
my own body. And then I looked at it. I
was like, there must be a scientific reason for this,
So I looked it up and I found out that
when you hum, your sinuses produced fifteen times more nitric
oxide than normal. And at first I thought it was
nitric oxide not bad for you, but apparently it's not.
(12:47):
Nitric Oxide helps to relax your blood vessels, improve oxygen flow,
reduce inflammation, and helps your body shift out of fight
or flight. So this is why I felt, and other
people feel clearer and calmer and more grounded after humming
for even thirty seconds, Isn't that amazing? A simple practice
like humming can do so much for your body, and
even scientifically, it's proven humming gives your brain something rhythmic
(13:11):
and repetitive to focus on. It interrupts these spiraling thoughts,
and it brings your attention out of your head and
into your body. And this is also why chanting. Like
so many traditions have chanting is part of their morning practice,
where it's part of their spiritual practices. It's something that
I practice every morning, and that's why it feels so soothing.
It's literally built on this mechanism of repetition of sound
(13:32):
vibration through the body, and so even one minute can
change the state of your body.
Speaker 2 (13:37):
So give that a go.
Speaker 1 (13:38):
The next time you feeling anxious or unregulated or scared
on a fly, do a little bit of humming. Oh
the other day, I was in a skin treatment that
was a little bit painful, and I started humming Christmas
songs made me feel great. Okay, this next one is
something that I'm really trying hard to do, but I
struggle with it so much because I'm not an early eater.
But it's not working out on an empty stomach. And
(14:00):
this was something that every female hormone expert that has
come on the podcast has told me. And it's the
one that I've been resisting the most because I struggle
to eat too early in the morning and I work
out early and I don't feel like breaking my fast
at that time.
Speaker 2 (14:14):
I just don't after sleeping. I want to eat when
I'm hungry.
Speaker 1 (14:17):
But they keep saying that your hormones get so disrupted
when you work out on an empty stomach. And apparently,
when we sleep, especially as women, our cortsolt is already
really high in the morning. It's also what helps us
to wake up in the morning, and so it definitely
has its benefit. But because it's already high, when you
have fasted intense workouts without fueling yourself, it spikes are
(14:38):
even higher. So you have more stress, more anxiety, more cravings,
and more hormonal disruption, and so you're kind of setting
yourself up for failure right from the star. So I mean,
it's something that I'm still working on. And it can
be something small. A banana, a half a banana, a
small carb is enough. It doesn't have to be a
big meal, but it's amazing to think that just by missing,
(15:01):
just by not eating when you're working out, it can
make you start your full day in a stress state,
which is the opposite of what you want your workout
to be doing. I usually work out to feel less anxious,
not more, and so give that a go. Something I'm
still working on, but it's definitely an important one.
Speaker 2 (15:16):
This one, you know.
Speaker 1 (15:16):
I'm sure you've heard it so many times, and so
have I, and I keep telling myself to do this,
and I've really managed to do it until I get
through part of my meditation. At least I'm still working
on making through my full meditation. I take a little break,
go to the bathroom, and then I'm scrolling through my phone.
Speaker 2 (15:30):
But screen free mornings what a game changer.
Speaker 1 (15:34):
No TV, no music, no podcasts, no screens, just and
even minimal talking get used to silent. So stimulation free
mornings are so important. The nervous system actually regulates through absence.
So when you wake up and you immediately take in
noise and screens and you're feeding your sympathetic nervous system
like you're feeding this fight or flight mode. It sounds dramatic,
(15:56):
but it's actually the most biologically normal thing for your
nervous system. We forget that for thousands of years, even
though this was very unnatural to us now. But for
thousands of years, humans woke up to absolutely nothing. Maybe
the sounds of the birds, maybe the sound of something boiling,
you know, maybe like a nice tea, But they definitely
didn't wake up to all the trending sounds on TikTok.
(16:17):
They woke up to nature, and as unfamiliar as that
might feel to us now, softness and quiet and slowness,
natural light, the sounds of your own breath. This is
what heals and soothes our nervous system. The flood of
simulation that hits your nervous system before your brain even
has a chance to arrive in your body, it can
put you from a calm sleep state to being super
(16:41):
high strung within minutes. Silence is how your body recalibrates.
It is the absence of input that actually gives your
nervous system space to settle. So if there's one nutrient
that we're all deficient in is definitely silence. Honestly, just
five to ten minutes of quiet in the morning. It
has so much and if it yea lowers your heart rate,
(17:01):
lows your breath, balances your cortisol, grounds your mind, and
improves your focus for the rest of the day, and
it actually helps you to feel like yourself before you
take in the world. You know, I think most of
us don't even think of silence as being useful. It
feels like something that's so passive, but it's actually active regulation,
Like our body needs silence to regulate our nervous system.
(17:23):
The next thing is something if you know me, you
know I'm obsessed with nature and the power of nature
to be able to heal us in so many ways
that we do not even realize. Whether it's the sun,
whether it's the earth, whether it's water. Nature literally has
the ability to heal us in so many ways. It
is so magical, and I think it's something that people
(17:44):
take for granted and don't realize the magical power. But
we're so disconnected from nature. We're so disconnected from its
ability to it. We're so disconnected from the fact that
we're connected to nature. Every single day. Our sarcadian rhythm
is connect to the rhythm and the cycle of the
sun rising and the sunsetting. So imagine how much more
(18:07):
of our body is regulated by that the moon affects
the water in the world and affects the water in
our own body. And so I think if you are
able to venture into the world and notice the effect
of nature on your body, I guarantee you you're going
to have a transformative experience.
Speaker 2 (18:25):
I definitely have.
Speaker 1 (18:26):
I've fallen in love with nature, and whenever I feel
overwhelmed or whenever I feel like my body is just
not happy, the first thing I think about is going outside,
having fresh air, looking out into the distance, seeing the
green nature around me, and there is just something so
soothing about it. If you think about when you go
to a beach, or you're in the woods, or you know,
(18:49):
it may not be something you notice, but start noticing,
start noticing when you're out in nature how your body feels.
I think we often don't even take time to notice that.
But actually I guarantee you if you start knowing noticing it,
there is not going to be a time where you're
in nature and you don't feel that way. Before technology,
before supplements, before wellness practices, we had sunlight, we had earth,
and we had open space. And your body is still
(19:11):
biologically wide to respond to these three things instantly, no
matter how much we have trained it out of it.
So the first thing is morning light. We can all
experience it, we can all receive it. Morning light isn't
just a nice thing to have. It's not just a
nice wellness thing. It literally programs your hormones for the
entire day. It regulates your quarters alt, it improves your sleep,
(19:32):
it stabilizes your mood. Honestly, two minutes outside. I usually
go outside when the sun is rising. It feels my
heart in weighs nothing, and nobody else can like. It's
just phenomenal. You do not need to go outside for
a twenty minute some bathing session. Just step outside, look
at the general direction of where the sky is. Maybe
shut your eyes if you want to, or just look
into the distance and let natural light do its job.
(19:55):
Just look into the sky. That's all you have to do.
The second thing is grounding. Oh my goodness, go barefoot.
I know we will have this thing about feet, seeing
your own feet, seeing other people's feet, But you know what,
Our feet get us around places. They do magnificent things.
And your feet are meant to feel the soil and
the earth that it walks on. We don't need to
wear shoes and socks all the time. What we need
(20:16):
is to feel the incredible energy of the earth going
through our body. And I know it sounds really woo woo.
And when you think of grounding, you imagine like a
hippie with long hair standing in close to no clothes
with their feet in the ground. But actually science has
backed this up finally, and the science is simple. Your
body holds electrical charge. The earth holds electrical charge, so
(20:37):
when your skin touches the ground, your body equalizes. It's
literally like plugging into a charger. I usually do it
when I land places, like especially when I go back
home to London and my body clock is off. I'll
go outside no matter how cold it is, and I
will touch my feet to the soil and I just
feel so connected. I feel so much better instantly. You
can ground in a few different ways. You can stand
(20:58):
barefoot on soil or grass. You can sit on the ground.
You can touch a tree trunk or even hug it.
Or you can just place your palms on the earth too.
Sometimes I just go outside and lay on the ground
look up at the sky, so I can do a
few of these things in one go. But yeah, they're
really simple and so easy to do wherever you are.
The next thing is looking out into the horizon. When
(21:19):
you are anxious and stressed or overwhelmed, your eyes naturally
actually narrow. Your vision becomes tunneled, and this is your
brain just preparing for threat. It is a survival response.
But when you look at the horizon, your eyes widen,
your peripheral vision expands, and your brain interprets this as
there is no threat nearby. Because you're opening your eyes out,
(21:40):
you're looking around. If you think about it, when you're scared,
your whole body tenses, your eyes tense, your shoulders tense.
Everything is just one track vision of saving yourself. Whereas
if you are someone that's looking around calmly, softly, it's
obviously telling your brain that, hey, we're actually here as
a tourist. We're just looking around, we're having fun, we're
enjoying the space around, and so looking far away physically
(22:02):
opens your field of view. This is a safety queue
for the brain. We're really similar to animals actually in
that way. It literally softens your whole system. Number eight
is a regulation anchor. It's one ritual that tells your
body we are safe, and you can choose one to
be consistent with every single morning. It's just a lovely
(22:22):
signal of safety to your nervous system. And this can
be anything from journaling to prayer to gratitude. That hot
cup of water in the morning, one minute of stillness
are younger, This beautiful practice of self massage with oil,
chanting or humming. This just becomes your baseline ritual and
your nervous system loves patterns. It relaxes when things feel familiar,
(22:45):
rhythmic and safe. This is actually iradus concept of the nacharia,
the idea of small, repeated actions that help to regulate
your entire system. Number nine is hot showers with eucalyptus.
Oh my gosh, I look forward to my hot showers
with eucalypses every single day. Have this eucalyp dispray of
it pure essential oil, and I follow it with a
little oil massage when I come out of the shower.
Speaker 2 (23:06):
All both of these practices are calming and grounding.
Speaker 1 (23:09):
Warm water relaxes your muscles and dialects your blood vessels,
which reduce its tension, lowers the stress that's in the body,
and again it signals safety to the brain. Most of
the time when we're in this fire or flight mode.
It's basically we don't feel safe in our own body.
So imagine feeling that over and over and over again,
day and day out. This hot shower in the morning,
it's like telling your body, we are not rushing, we're
(23:30):
warming up slowly. And it is perfect for the mornings
you wake up anxious, tense, you're overthinking, or even those
cold giatree mornings that we're experiencing at the moment, and
this are younger or oil body massage, Oh my goodness,
it is my favorite thing that I do every morning
and evening. I jump out of the shower, even if
I have one minute. I'll do my legs, my feet,
my upper body, just my shoulders, and I have this
(23:53):
beautiful smelling oil that just feels like I'm doing a
luxurious treatment on myself. And I do that at night
as well. And you could just do it on your feet,
you can do it just on your upper body. But
there's something about soothing oils or even your own touch
to your body, even giving yourself a hug, like just
having your own touch to your body, especially with oils,
(24:13):
it helps to soothe your nervous system deeply and oils
actually help to lubricate your nervous system. So that is
a big part of the practices I do. I do
a lot of oils, whether it's on my face, on
my body, and it says that when it absorbs into
your body, it helps to actually lubricate and kind of
wrap around your nervous system, giving it a big hug.
So those are the nine things that I do before
(24:34):
nine am. They are simple, they're free, they are ancient
and science factors that genuinely change the way that my
nervous system feels every single day. And look, there are
times that some of these work and some of them don't.
And there are times that I wake up super stress
and other times that I fate wake up super relaxed.
That is just part and parcel of being a human
and living in this human experience. But I really hope
(24:55):
that this episode helps you to create a morning that
feels nourishing, a grounding, and stead because we really need
that in our life. And the more we feel that,
the more we can share that energy with other people.
And so instead of being someone who is bouncing off
the walls, you get to be the calm in someone
else's life. You get to be someone who brings presents
and not panic into somebody else's life, and then you
(25:15):
can move through your day from a place of clarity
and not chaos. How lovely does that sound. I just
want you to remember you do not need a perfect routine.
You just need a few simple steps, a few moments,
and they tell your system we are okay, or we
can slow down and we can breathe. That's all our
body really wants. So sending all so much love. I
hope that you find this episode helpful, and I'd love
to hear all your feedback. I really appreciate reading all
(25:36):
your messages and sending all so much love.
If I could say one thing that has changed my
whole entire life, it is breath work. I think it's
one of the most underrated things that you could do
in your day to completely shift you from one state
to another.
Speaker 2 (00:11):
I'm Raley W.
Speaker 1 (00:12):
Kiah and on my podcast A Really Good Cry, we
embrace the messy and the beautiful, providing a space for
raw and fielded conversations that celebrate vulnerability and allow you
to tune in to learn, connect and find comfort together.
Hey everyone, and welcome back to this week's episode of
A Really Good Cry. Today, I wanted to talk about
our nervous system because I don't know about you, but
(00:35):
it's getting to the end of the year and I
still feel really high strung and what I need to
do is calm my nervous system. And I think it's
really easy to go through our days, weeks, years of
being overstimulated and having our nervous system in fight or
flight without it coming back down to feeling in a
safe mode. And it's really normal because of the type
(00:57):
of life that we all live, the overstimulation that we have.
But I do know that there are so many incredible
ways to help us to regulate and a state of
our nervous system in the morning really dictates how the
rest of our day unfolds. And look, I definitely think
that there are incredible supplements out there like magnesium and
ushwa ganda or doing red light therapy, all of that
(01:18):
does work. One of my favorite supplements right now for
soothing my nerves is terror Origins Healthy stress relief.
Speaker 2 (01:24):
It contains lots.
Speaker 1 (01:25):
Of adaptagens like ushwaganda and rodeola and elthenine, a herb
cortious chandra, and all of these are incredible ingredients used
to help the body better manage stress and helps to
reduce tension and just support the balance of your nervous system.
And so I do use that as a little extra
care for my nerves. But I also want to remind
you that your body was designed to regulate itself long
(01:47):
before supplements or devices ever existed, and so of course
these are really helpful in this environment that we're living
in to reduce stress that we weren't expecting in our body.
Speaker 2 (01:57):
You know, if you think about all the people who just.
Speaker 1 (01:58):
Lived with nature, they probably didn't need all these supplements
because they weren't as high strong as we are in
this environment. That we now live in, and so it's
definitely useful to have a little top up. But Ioveda
has shown us for thousands of years how possible it
is to help regulate our nervous system with so many
tools and techniques that are completely free. So in this episode,
(02:19):
I want to take you through nine things that I
do before nine am to help reset and regulate my
nervous system for the day. They are all free, they're
all simple, and they are genuinely effective, and I have
been doing some of these for years and years.
Speaker 2 (02:33):
You can do them all in the morning, or.
Speaker 1 (02:34):
If you don't have time for that, you can kind
of sprinkle them throughout your day. You can also pick
and choose which ones feel right for you, because we're
all so different and different things are going to help
heal our system. I've had many many health and hormone
experts on my podcast, and so some of these recommendations
are things that I put into practice after hearing their
advice that is based on clinical studies, and other things
(02:55):
are just tools that I have learned from Aravada and
ancient healing practices have existed for thousands of years. So
the first thing I want to remind you of is
that your nervous system is not broken, It is just overloaded.
And we have to realize and recognize how overstimulating modern
life is. Whether it's the constant notifications, whether it's looking
at screens before our brain even wakes up, rushing from
(03:18):
thing to thing, loud environments, all the emotional overload, caffeine,
lack of sunlight, lack of real rest, you name it.
We are putting our bodies through it. And your nervous
system is not malfunctioning. It's doing exactly what it was
built to do respond to all of this input. We
just need to give it counter signals of safety to
help reregulate it. So before we get into the tools,
(03:41):
I want to quickly explain these three basic states that
your nervous system moved through in the most simplest possible
way to help you to understand your body a little
bit better. So the first state is our sympathetic state.
This is our fight or flight, which is what many
of us live in. This is the go go ghost state.
It turns on when you are rushing, when you're stressed,
when you're scroll or overwhelmed, or when you're running high
(04:02):
on caffeine. Your heart rate goes up, your mind speeds up,
and your body gets ready to react. The second state
is your dorsal vagel or this is your free state.
Speaker 2 (04:11):
This is full.
Speaker 1 (04:12):
Shut down mode. You're not anxious, you're not exhausted. You
just feel numb, checked out, and unmotivated, or like your
brain is just wrapped in a cloud. This is your
nervous system saying that was way too much and I
need to shut down to protect myself. That's when you
know you have gone way past over stimulation and all
the way to my body cannot handle this. And the
(04:33):
third state is ventral vaguel. You don't need to remember
these names, but just know that this is your safe
and connected zone. This is your body being in its
regulated state. It's calm, it's clear, it's grounded, it's steady.
You might, like me, be sitting here thinking, God, I
don't even know what that feels like, haven't felt in
a really long time. But it's when you feel like
yourself again. You can think properly, you breathe properly, and
(04:56):
you respond instead of reacting. How lovely does that sound?
Speaker 2 (04:59):
What a dream? So let's make this happen, shall we?
Speaker 1 (05:01):
This is relevant here because all the tools that I'm
about to share help you move back into this regulated,
safe state, and hopefully the more that you do them,
the more regulated you feel and the easier it is
to get back into that state. Your nervous system is
going to move in and out of stress all day.
Speaker 2 (05:17):
That is normal.
Speaker 1 (05:18):
The goal isn't to live in a complete zence state,
even though that sounds like a wonderful place to be.
The goal is to recover faster, to come back to
calm more easily, to not stay stuck in stress or
shut down for too long. So that is what we
are aiming for. Once you finish this podcast, try and
put these into practice and see how different it makes
your body and mindful. First, I'm going to give you
(05:39):
a little iravadic perspective, because you know I have to.
I talk about doses a lot, but if you're new
to it. In our vader, just like we have these
different blood types, we also have different doses. It is
our natural mind body type. They are the qualities that
we're born with and the patterns that shape how we think,
feel and move through the world. This regulation doesn't necessarily
(05:59):
look this for everyone. We all look different our minds
act differently, so of course the way that we regulate ourselves.
Speaker 2 (06:05):
Will be different.
Speaker 1 (06:06):
We don't all break down in the same way, we
don't react to overwhelm in the same way, and therefore
we don't all always need the exact same tools. So
understanding your dosha helps to tell you why your stress
looks the way that it does, why certain tools will
instantly calm you, and why other tools just don't work
on you at all, and what your body is really
(06:26):
asking for when you feel off. So I'm going to
go through some of these disregulation modes of different doses,
and as you hear them, simply just notice which one
you feel you fit into the most. So Vata dysregulation
looks like anxiety, restlessness, overthinking. This is when your mind
is sprinting, your body is buzzing, and you just cannot
(06:48):
switch it off, Like your mind is just racing over
and over again no matter how much you try. Your
thoughts feel really scattered and all over the place. So
if you are someone who hears this and you're like, oh,
that really sounds like me. Your nervous system can't through
warmth and routine stillness and lots of grounding practices. Cold showers, fasting,
or intense morning workouts may actually make you feel far worse.
(07:10):
But warm breakfast, breath work, long exhales, and grounding rituals
they are incredible for you. Pitter dysregulation looks like irritation, anger, urgency,
that kind of feeling of everything is urgent and everyone
is annoying me right now. You know the term hot headed,
That's basically how you get when you're disregulated. Your heat
is rising mentally and emotionally. So if you're hearing this
(07:33):
and you're like, this is definitely me. I feel snappy,
I feel annoyed. I just want to punch everyone in
the face. You need cooling, you need softening, and.
Speaker 2 (07:40):
You need space.
Speaker 1 (07:41):
So competitive workouts, hot environments and rushing around will definitely
inflame you even more. But having soft morning lights, slow walks,
cooling breaths, and a little bit of silence can instantly
regulate you. Kafa dysregulation looks like freeze, that zone that
we spoke about earlier where you feel heavy and numb,
(08:02):
the feeling of I'm stark and foggy and unmotivated, and
I feel really low in my mood and my energy.
So if you had that, and you're thinking, oh, I
felt like that for a little bit. Your calm comes
from actually moving, stimulation, warmth and gentle activation. Stillness and
coziness might actually make you feel a little bit more stuck,
and so you need invigorating breathworks. You need brisk walk,
(08:24):
sunlight and warmth that can re anchor you. So I'm
now going to share the things that I do in
the morning. And like I said, all of these practices
work for me, but that you may have to test
and trial these to see which ones benefit you the
most and helps to soothe your nervous system best. So
the first one, which I've been doing four years is
hot water. Now you can add a little bit of
(08:45):
spices in there. You know. I love my CCFT, corry
undercumin and fennelcy. It's great for digestion. Recently, I've been
putting apple side vinegar in my hot water in the
morning to help with my digestifier because it's winter at
the moment and it needs a little bit of help.
Warm water helps to soothe and calm the digestifier and
the mind in the morning. If you think about it,
warm water equals warm body and a warm mind. And
(09:08):
usually a warm mind feels more comforted. It signals to
the nervous system that we're safe, we're not rushing, and
we are starting today off slow. If you think about
it, it makes sense. So when do you feel comforted, you
get into a snugly little blanket, you put your comfory
clothes on, and so a little bit of warmth in
the body and the mind can really help to make
it feel comfortable and relaxed. The second thing that I
(09:30):
do first thing when I make up in the morning,
I brush my teeth. And while I brush my teeth,
I stand on a murrama mat. This is basically an
acupressure mat. It has these little spikes in it and
you just walk up and down. It helps to massage
your pressure points. Your marma points or these pressure points
are energy junctions where your mind and your body meet.
So standing on a murrama mat, it helps to stimulate
(09:50):
the nerve endings on your feet and it sends grounding
signals up the vagus nerve, which is, by the way,
the nerve that helps to calm your body. It instantly
shifts you mental to physical presence, not because of the pain,
because it can be a little bit painful, especially if
you're not used to doing it, but it really just
allows your body to feel. You suddenly realize you're in
(10:10):
your body your mind doesn't one day. It brings you
back into the moment. If you don't have a mat,
it's okay. You just can use your thumbs and you
can press into different parts of your feet, even if
you do it for ten to twenty seconds on each foot.
The third thing that I do in the morning is
breath work. Oh my goodness, if I could say one
thing that has changed my whole entire life, it is
breath work. I think it's one of the most underrated
(10:32):
things that you could do in your day to completely
shift you from one state to another. Your breath is
literally like a remote control for your nervous system. It
is the bridge between your mind and your body. It
is the best tool to bring you back into presence
and the fastest way for you to shift from fight
or flight to feeling like you are safe. The first
breath work you could do is so easy. It's a sigh.
(10:54):
You do a tiny in hell and a long excel
in one breath. You'll notice such a difference I just
did and I didn't do it properly, it instantly reduces
your cortisol and there's actually science behind why these longer
exhales are calming. So when you're doing breath work, and
especially if you're trying to calm your body, do a
shorter inhale and a longer exhale. When you inhale, your
(11:17):
heart rate goes up, and when you exhale it actually falls.
So when you make your exhale longer than you're inhale,
you are basically telling your body, we are safe and
you can slow down now. The long exhale helps to
activate your parasympathetic nervous system, which is a part of
your brain that is responsible for calming, grounding, and healing.
Another great breath work is either box breathwork or four
(11:37):
seven eight. You breathe in for four counts, hold for seven,
and breathe out for eight.
Speaker 2 (11:43):
Again.
Speaker 1 (11:43):
This helps us slow the heart rate, and sometimes counting
can feel easier to get through the breath work than
just trying to breathe in and out with no direction.
The next thing that I've been doing a lot lately,
and it's something that I realized was helpful actually when
I was getting tattoos done and my body felt inclined
to start humming, and I started noticing that whenever I
(12:05):
was in painful, physical painful situations, humming felt like a
very soothing practice to do for my body. Whether it
was getting skincare treatments done, or getting tattoos done, or
anything that made me feel physically uncomfortable, humming helped me
so much. Or if I would feel scared on a flight,
whenever there's turbulence, I just start humming, and it really helps.
(12:26):
I cannot like, until you try it, you won't really
get it, but I cannot tell you how much it
soothes my nervous system. It makes me feel safe in
my own body. And then I looked at it. I
was like, there must be a scientific reason for this,
So I looked it up and I found out that
when you hum, your sinuses produced fifteen times more nitric
oxide than normal. And at first I thought it was
nitric oxide not bad for you, but apparently it's not.
(12:47):
Nitric Oxide helps to relax your blood vessels, improve oxygen flow,
reduce inflammation, and helps your body shift out of fight
or flight. So this is why I felt, and other
people feel clearer and calmer and more grounded after humming
for even thirty seconds, Isn't that amazing? A simple practice
like humming can do so much for your body, and
even scientifically, it's proven humming gives your brain something rhythmic
(13:11):
and repetitive to focus on. It interrupts these spiraling thoughts,
and it brings your attention out of your head and
into your body. And this is also why chanting. Like
so many traditions have chanting is part of their morning practice,
where it's part of their spiritual practices. It's something that
I practice every morning, and that's why it feels so soothing.
It's literally built on this mechanism of repetition of sound
(13:32):
vibration through the body, and so even one minute can
change the state of your body.
Speaker 2 (13:37):
So give that a go.
Speaker 1 (13:38):
The next time you feeling anxious or unregulated or scared
on a fly, do a little bit of humming. Oh
the other day, I was in a skin treatment that
was a little bit painful, and I started humming Christmas
songs made me feel great. Okay, this next one is
something that I'm really trying hard to do, but I
struggle with it so much because I'm not an early eater.
But it's not working out on an empty stomach. And
(14:00):
this was something that every female hormone expert that has
come on the podcast has told me. And it's the
one that I've been resisting the most because I struggle
to eat too early in the morning and I work
out early and I don't feel like breaking my fast
at that time.
Speaker 2 (14:14):
I just don't after sleeping. I want to eat when
I'm hungry.
Speaker 1 (14:17):
But they keep saying that your hormones get so disrupted
when you work out on an empty stomach. And apparently,
when we sleep, especially as women, our cortsolt is already
really high in the morning. It's also what helps us
to wake up in the morning, and so it definitely
has its benefit. But because it's already high, when you
have fasted intense workouts without fueling yourself, it spikes are
(14:38):
even higher. So you have more stress, more anxiety, more cravings,
and more hormonal disruption, and so you're kind of setting
yourself up for failure right from the star. So I mean,
it's something that I'm still working on. And it can
be something small. A banana, a half a banana, a
small carb is enough. It doesn't have to be a
big meal, but it's amazing to think that just by missing,
(15:01):
just by not eating when you're working out, it can
make you start your full day in a stress state,
which is the opposite of what you want your workout
to be doing. I usually work out to feel less anxious,
not more, and so give that a go. Something I'm
still working on, but it's definitely an important one.
Speaker 2 (15:16):
This one, you know.
Speaker 1 (15:16):
I'm sure you've heard it so many times, and so
have I, and I keep telling myself to do this,
and I've really managed to do it until I get
through part of my meditation. At least I'm still working
on making through my full meditation. I take a little break,
go to the bathroom, and then I'm scrolling through my phone.
Speaker 2 (15:30):
But screen free mornings what a game changer.
Speaker 1 (15:34):
No TV, no music, no podcasts, no screens, just and
even minimal talking get used to silent. So stimulation free
mornings are so important. The nervous system actually regulates through absence.
So when you wake up and you immediately take in
noise and screens and you're feeding your sympathetic nervous system
like you're feeding this fight or flight mode. It sounds dramatic,
(15:56):
but it's actually the most biologically normal thing for your
nervous system. We forget that for thousands of years, even
though this was very unnatural to us now. But for
thousands of years, humans woke up to absolutely nothing. Maybe
the sounds of the birds, maybe the sound of something boiling,
you know, maybe like a nice tea, But they definitely
didn't wake up to all the trending sounds on TikTok.
(16:17):
They woke up to nature, and as unfamiliar as that
might feel to us now, softness and quiet and slowness,
natural light, the sounds of your own breath. This is
what heals and soothes our nervous system. The flood of
simulation that hits your nervous system before your brain even
has a chance to arrive in your body, it can
put you from a calm sleep state to being super
(16:41):
high strung within minutes. Silence is how your body recalibrates.
It is the absence of input that actually gives your
nervous system space to settle. So if there's one nutrient
that we're all deficient in is definitely silence. Honestly, just
five to ten minutes of quiet in the morning. It
has so much and if it yea lowers your heart rate,
(17:01):
lows your breath, balances your cortisol, grounds your mind, and
improves your focus for the rest of the day, and
it actually helps you to feel like yourself before you
take in the world. You know, I think most of
us don't even think of silence as being useful. It
feels like something that's so passive, but it's actually active regulation,
Like our body needs silence to regulate our nervous system.
(17:23):
The next thing is something if you know me, you
know I'm obsessed with nature and the power of nature
to be able to heal us in so many ways
that we do not even realize. Whether it's the sun,
whether it's the earth, whether it's water. Nature literally has
the ability to heal us in so many ways. It
is so magical, and I think it's something that people
(17:44):
take for granted and don't realize the magical power. But
we're so disconnected from nature. We're so disconnected from its
ability to it. We're so disconnected from the fact that
we're connected to nature. Every single day. Our sarcadian rhythm
is connect to the rhythm and the cycle of the
sun rising and the sunsetting. So imagine how much more
(18:07):
of our body is regulated by that the moon affects
the water in the world and affects the water in
our own body. And so I think if you are
able to venture into the world and notice the effect
of nature on your body, I guarantee you you're going
to have a transformative experience.
Speaker 2 (18:25):
I definitely have.
Speaker 1 (18:26):
I've fallen in love with nature, and whenever I feel
overwhelmed or whenever I feel like my body is just
not happy, the first thing I think about is going outside,
having fresh air, looking out into the distance, seeing the
green nature around me, and there is just something so
soothing about it. If you think about when you go
to a beach, or you're in the woods, or you know,
(18:49):
it may not be something you notice, but start noticing,
start noticing when you're out in nature how your body feels.
I think we often don't even take time to notice that.
But actually I guarantee you if you start knowing noticing it,
there is not going to be a time where you're
in nature and you don't feel that way. Before technology,
before supplements, before wellness practices, we had sunlight, we had earth,
and we had open space. And your body is still
(19:11):
biologically wide to respond to these three things instantly, no
matter how much we have trained it out of it.
So the first thing is morning light. We can all
experience it, we can all receive it. Morning light isn't
just a nice thing to have. It's not just a
nice wellness thing. It literally programs your hormones for the
entire day. It regulates your quarters alt, it improves your sleep,
(19:32):
it stabilizes your mood. Honestly, two minutes outside. I usually
go outside when the sun is rising. It feels my
heart in weighs nothing, and nobody else can like. It's
just phenomenal. You do not need to go outside for
a twenty minute some bathing session. Just step outside, look
at the general direction of where the sky is. Maybe
shut your eyes if you want to, or just look
into the distance and let natural light do its job.
(19:55):
Just look into the sky. That's all you have to do.
The second thing is grounding. Oh my goodness, go barefoot.
I know we will have this thing about feet, seeing
your own feet, seeing other people's feet, But you know what,
Our feet get us around places. They do magnificent things.
And your feet are meant to feel the soil and
the earth that it walks on. We don't need to
wear shoes and socks all the time. What we need
(20:16):
is to feel the incredible energy of the earth going
through our body. And I know it sounds really woo woo.
And when you think of grounding, you imagine like a
hippie with long hair standing in close to no clothes
with their feet in the ground. But actually science has
backed this up finally, and the science is simple. Your
body holds electrical charge. The earth holds electrical charge, so
(20:37):
when your skin touches the ground, your body equalizes. It's
literally like plugging into a charger. I usually do it
when I land places, like especially when I go back
home to London and my body clock is off. I'll
go outside no matter how cold it is, and I
will touch my feet to the soil and I just
feel so connected. I feel so much better instantly. You
can ground in a few different ways. You can stand
(20:58):
barefoot on soil or grass. You can sit on the ground.
You can touch a tree trunk or even hug it.
Or you can just place your palms on the earth too.
Sometimes I just go outside and lay on the ground
look up at the sky, so I can do a
few of these things in one go. But yeah, they're
really simple and so easy to do wherever you are.
The next thing is looking out into the horizon. When
(21:19):
you are anxious and stressed or overwhelmed, your eyes naturally
actually narrow. Your vision becomes tunneled, and this is your
brain just preparing for threat. It is a survival response.
But when you look at the horizon, your eyes widen,
your peripheral vision expands, and your brain interprets this as
there is no threat nearby. Because you're opening your eyes out,
(21:40):
you're looking around. If you think about it, when you're scared,
your whole body tenses, your eyes tense, your shoulders tense.
Everything is just one track vision of saving yourself. Whereas
if you are someone that's looking around calmly, softly, it's
obviously telling your brain that, hey, we're actually here as
a tourist. We're just looking around, we're having fun, we're
enjoying the space around, and so looking far away physically
(22:02):
opens your field of view. This is a safety queue
for the brain. We're really similar to animals actually in
that way. It literally softens your whole system. Number eight
is a regulation anchor. It's one ritual that tells your
body we are safe, and you can choose one to
be consistent with every single morning. It's just a lovely
(22:22):
signal of safety to your nervous system. And this can
be anything from journaling to prayer to gratitude. That hot
cup of water in the morning, one minute of stillness
are younger, This beautiful practice of self massage with oil,
chanting or humming. This just becomes your baseline ritual and
your nervous system loves patterns. It relaxes when things feel familiar,
(22:45):
rhythmic and safe. This is actually iradus concept of the nacharia,
the idea of small, repeated actions that help to regulate
your entire system. Number nine is hot showers with eucalyptus.
Oh my gosh, I look forward to my hot showers
with eucalypses every single day. Have this eucalyp dispray of
it pure essential oil, and I follow it with a
little oil massage when I come out of the shower.
Speaker 2 (23:06):
All both of these practices are calming and grounding.
Speaker 1 (23:09):
Warm water relaxes your muscles and dialects your blood vessels,
which reduce its tension, lowers the stress that's in the body,
and again it signals safety to the brain. Most of
the time when we're in this fire or flight mode.
It's basically we don't feel safe in our own body.
So imagine feeling that over and over and over again,
day and day out. This hot shower in the morning,
it's like telling your body, we are not rushing, we're
(23:30):
warming up slowly. And it is perfect for the mornings
you wake up anxious, tense, you're overthinking, or even those
cold giatree mornings that we're experiencing at the moment, and
this are younger or oil body massage, Oh my goodness,
it is my favorite thing that I do every morning
and evening. I jump out of the shower, even if
I have one minute. I'll do my legs, my feet,
my upper body, just my shoulders, and I have this
(23:53):
beautiful smelling oil that just feels like I'm doing a
luxurious treatment on myself. And I do that at night
as well. And you could just do it on your feet,
you can do it just on your upper body. But
there's something about soothing oils or even your own touch
to your body, even giving yourself a hug, like just
having your own touch to your body, especially with oils,
(24:13):
it helps to soothe your nervous system deeply and oils
actually help to lubricate your nervous system. So that is
a big part of the practices I do. I do
a lot of oils, whether it's on my face, on
my body, and it says that when it absorbs into
your body, it helps to actually lubricate and kind of
wrap around your nervous system, giving it a big hug.
So those are the nine things that I do before
(24:34):
nine am. They are simple, they're free, they are ancient
and science factors that genuinely change the way that my
nervous system feels every single day. And look, there are
times that some of these work and some of them don't.
And there are times that I wake up super stress
and other times that I fate wake up super relaxed.
That is just part and parcel of being a human
and living in this human experience. But I really hope
(24:55):
that this episode helps you to create a morning that
feels nourishing, a grounding, and stead because we really need
that in our life. And the more we feel that,
the more we can share that energy with other people.
And so instead of being someone who is bouncing off
the walls, you get to be the calm in someone
else's life. You get to be someone who brings presents
and not panic into somebody else's life, and then you
(25:15):
can move through your day from a place of clarity
and not chaos. How lovely does that sound. I just
want you to remember you do not need a perfect routine.
You just need a few simple steps, a few moments,
and they tell your system we are okay, or we
can slow down and we can breathe. That's all our
body really wants. So sending all so much love. I
hope that you find this episode helpful, and I'd love
to hear all your feedback. I really appreciate reading all
(25:36):
your messages and sending all so much love.
Host
Radhi Devlukia
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