From Overwhelm to Sovereignty: Nervous System Alchemy with Hilary Russo

Imagine standing at the edge of a crashing wave. Your nervous system is screaming danger, but your higher self knows—on the other side is calm water. This episode is your invitation to dive through.

I sit down with the radiant Hilary Russo—certified Havening Techniques® Practitioner, trauma specialist, and founder of the Hug It Out Method—to explore how leaders, entrepreneurs, and visionaries can befriend their amygdala, regulate stress, and create new neural pathways that serve sovereignty rather than sabotage.

We dive into the alchemy of nervous system mastery—why your body often knows the truth before your brain does, how childhood beliefs shape your “BS” (belief system), and how to transmute anxiety into clarity through tools like Havening, gratitude, and visualization. Hilary shares her journey of shifting from surviving to thriving, plus powerful practices you can embody immediately to ground your energy while pursuing bold, empire-building goals.

If you’ve ever felt stuck in perfectionism, burnout, or doubt, this conversation will help you regulate your inner world so you can manifest your highest vision with calm confidence. Your nervous system doesn’t have to be your enemy—it can be your ally, your royal guard, and your reminder that you are safe, powerful, and sovereign.

Because when you learn to hug it out with yourself, you create space for manifestation, momentum, and magic.

Enjoy, sovereigns!

 

Listen to the episode on Apple Podcasts, Spotify, Google Podcasts, Amazon Music, or your favorite podcast listening platform. You can also watch the episode on Youtube.

Quotes:

“When in danger, when in doubt… take a deep breath and let it out.” – Kimberly Spencer

“Your belief system is your BS—shift it, and you shift everything.” – Hilary Russo

“When your body feels safe, your empire expands with ease.” – Kimberly Spencer

 

Moments of Note:

0:00 | Welcome to Crown Yourself Podcast
Kimberly sets the tone for sovereign leadership, conscious growth, and introduces her guest, Hilary Russo.

2:30 | The Nervous System Crisis in the Age of AI
Why high achievers and entrepreneurs are struggling with stress, burnout, and overwhelm in a rapidly changing, AI-driven world.

5:45 | ChatGPT, Overwhelm & The Nervous System
Kimberly and Hilary unpack how tools like AI impact our nervous system—and how to avoid the echo chamber effect of overwhelm.

8:50 | Havening Techniques Explained
Hilary introduces Havening, a neuroscience-backed method to calm stress, regulate the amygdala, and reset the body’s sense of safety.

11:40 | Parenting, Mantras & Nervous System Reframes
Kimberly shares her parenting moment of transforming a generational mantra into a self-regulation tool.

13:15 | Hug It Out Method: Humor, Understanding, Gratitude
Hilary reveals her signature Hug It Out Method and how leaders can use it to reset during moments of fear, doubt, or trauma.

16:50 | Trauma, Gratitude & The Science of Safety
How trauma shapes nervous system responses, and why gratitude is one of the fastest ways to rewire your brain for resilience.

20:30 | Social-Emotional Learning & Kids’ Nervous Systems
Why teaching regulation techniques to children is vital for creating emotionally intelligent, future-ready leaders.

22:40 | Nervous System Mastery for Big Goals
The link between uncertainty, self-sabotage, and pursuing big dreams—and how to regulate your body while building your empire.

26:00 | Belief Systems (Your BS) & Subconscious Reprogramming
Hilary and Kimberly discuss how limiting beliefs rooted in trauma can sabotage success—and how to shift your BS into alignment.

30:40 | Riding the Wave: Resisting vs. Surrendering
A metaphor on facing resistance: retreat,