#145 | 3 Quick Nervous System Resets to Boost Fertility and Help You Get Pregnant

Feeling stressed and worried it’s hurting your chances of getting pregnant?

Even short bursts of stress can send your hormones into chaos, disrupting ovulation, lowering progesterone, and making your body feel unsafe to conceive. In this quick episode, Dr. Katie shares three fast, proven stress relief techniques you can do anywhere—no yoga mat, no meditation app, no extra time required—to instantly calm your nervous system and protect your fertility.

In this episode, you'll...

– Learn how micro stress resets can improve hormone balance and boost your ability to get pregnant

– Discover three simple techniques you can do anytime, anywhere—even in a meeting

– Build long-term stress resilience to lower miscarriage risk and support a healthy pregnancy

Press play now to master three quick stress relief tools that protect your fertility and help your body feel ready to conceive.

👉🏽Take the Ultimate Fertility Blueprint Quiz HERE⚡

🌟Follow and connect with me on Instagram @the_wellness_pharmacist to fast-track your fertility so you can finally get and stay pregnant naturally!⁠

Finally Get Pregnant Naturally is your go-to TTC podcast for holistic fertility support to help you get pregnant naturally by addressing the root cause of unexplained infertility, secondary infertility, and recurrent miscarriage. Hosted by Dr. Katie Wood, a pharmacist and holistic fertility practitioner, this show offers natural fertility solutions for those on a fertility journey struggling to conceive, navigating miscarriage, or dealing with endometriosis, PCOS, low sperm count, or failed IUI or failed IVF. Whether you're trying to conceive, increase egg quality, optimizing sperm health, or healing after a miscarriage, each episode delivers practical guidance to support your fertility journey. Learn how to improve fertility, balance hormones, regulate your fertile window, and conceive naturally through root cause healing, emotional wellness, and mind-body tools—because true fertility starts from within.

DISCLAIMER: By listening to this podcast, you agree not to use it as medical advice to treat any medical condition in either yourself or others. This podcast offers information to help the listener cooperate with physicians, mental health professionals or other healthcare providers in a mutual quest for optimal well-being. We advise listeners to carefully review and understand the ideas presented, and to consult your own physician for any medical issues that you may be having. Under no circumstances shall Pharm to Wellness LLC, any guests or contributors to the Finally Get Pregnant Naturally podcast, or any employees, associates, or affiliates of Pharm to Wellness LLC be responsible for damages arising from the use of the podcast. As an Amazon Associate, I earn from qualifying purchases.

Episode Transcript

Katie (00:00):
in this Get Pregnant now Quickie episode.
We're going to reveal instantstress relief hacks to support your
fertility even on your busiest days.
Welcome to the finally GetPregnant Naturally Podcast.
The podcast helping women identifythe real reasons you haven't
conceived or stayed pregnant, soyou and your partner can finally

(00:21):
grow the family of your dreams.
I'm your host, Dr.
Katie Wood.
Let's dive in, shall we?
Today we're talking about instant stress relief, because let's
face it, trying to conceive canfeel like a full-time job on top
of everything else in your life.
So in this episode, you're going tolearn why managing stressful moments is

(00:44):
key for hormone balance and conception.
Three, instant stress relief techniquesyou can do anywhere at any time.
And how small stress resetsbuild long-term resilience
in your fertility journey.
So let's dive in.
So we've all heard it, justrelax and it will happen.

(01:07):
And I know how unhelpful and eveninfuriating that can feel when you are
in the thick of trying to conceive.
But here's the truth that no oneis actually saying when they may
be telling you that it's not abouteliminating stress completely.
It's about shifting how your bodyresponds to it in the moment.

(01:31):
Because when you get stuck in a chronicstress loop, your body is staying in that
fight or flight mode, which is raisingyour cortisol, disrupting ovulation
timing, depleting your progesterone,and suppressing the rest and digest
state that your reproductive system.
Needs to thrive in.

(01:51):
So that's why today I'm going to sharethree quick and powerful stress relief
tools that you can use right now sonumber one, the physiological sigh.
You can take two deep breathsand then a slow exhale.
So this breathing technique neurologicallysignals your body to shift out of stress.

(02:15):
So here's how you do it.
Inhale deeply through your nose,
and then you'll take a second short,almost sip of air at the top of
the inhale, and then you'll exhaleslowly and completely through your
mouth so I can look like this.

(02:40):
Now, I know this one might be alittle tricky to do if you're in a
work meeting or something like that,but totally something you can do
throughout most daily activities.
You can do this two to three timesand you'll feel an immediate drop
in your nervous system tension,it's almost like a reset button

(03:01):
for your body in under a minute.
And if you practice this, honestly, youcould probably become pretty discreet in
how you do this breathing technique if youwere to do it around other people per se.
Number two is tapping on your chest.
So this is going to bevagus nerve activation.

(03:22):
Your vagus nerve is a key playerin calming your stress response.
And a simple way to stimulate itis by gently tapping or massaging
the center of your chest, so thesternum area while breathing slowly.

(03:46):
This taps into the body'sparasympathetic rest and digest mode.
Sending a signal of safetyto your nervous system.
You can do this while standing inline at your desk or before bed.
Number three is sensory grounding.

(04:06):
So if you find your mind racingwith what if thoughts, raise your
hand if you've ever experiencedthat on your fertility journey.
Grounding into your senses is apowerful way to get out of your
head and back into your body.
So you can quickly namefive things you can see.

(04:27):
So this is definitely somethingyou can do in your head while
you're in a meeting, right?
As long as you're not maybeactively speaking in the
meeting, five things you can see.
So you can just look around in theroom and say it in your own head.
What are four things you can touch?
What are three things you can hear?
Two things you can smell,and one thing you can taste.

(04:52):
Or are grateful for.
So this is going to help bring youback to the present moment, reminding
your body that you are safe and youare present, and you are in your body.
So bonus, if you are home orsomewhere where you can safely sit
into a comfortable position andmaybe even close your eyes, you

(05:15):
can go through the five senses.
And connect with allof those things, right?
Because you really only needyour eyes open to see what you
can see, all the other things.
You can have your eyes closed,and you can also focus on
your breath at the same time.

(05:36):
So the beauty of these tools is youdon't need an hour long meditation
or a 45 minute yoga exercise or a spaday to regulate your nervous system.
You don't have to wait until youhave the time to do these things.
You can do these things.
Right now, and this is just a couple,there's so many different things that

(05:57):
you can do to help regulate your nervoussystem and lower your stress levels,
but I want you to know that thesemicro resets, they add up, and they're
going to help create a calmer hormonalenvironment for conception over time.
They're going to snowball upon each other.
So let's recap what you've learned today.

(06:19):
It is impossible, if not unrealistic tocompletely eliminate stress in your life.
So it all boils down to shifting howyour body responds in the smaller
moments and the bigger moments too.
That's going to count.
Simple techniques like physiologicalsigh, chest tapping, and sensory grounding

(06:42):
can instantly calm your stress response.
These micro practices are goingto create a more fertile hormone
balance environment over time withoutadding more to your to-do list.
You have the knowledge andawareness and the tools.
So stress cannot sabotage yourfertility journey anymore.

(07:06):
So remember to take a deepbreath because you've got this.
Thank you so much for listening.
I hope you have a gorgeous day, andI'll see you on our next episode
released every Tuesday and Thursday.
Are you ready to finally discover why youhaven't been able to get or stay pregnant?
The Ultimate Fertility Blueprint is aquick, insightful quiz designed to reveal

(07:29):
your overall capacity to conceive and helpyou discover potential root causes and
areas to address to improve your fertilityso you can finally get and stay pregnant.
You will find the link in theshow notes as a quick reminder and
disclaimer, this podcast is foreducational purposes only and is

(07:49):
not a substitute for medical advice.
Always consult your doctor orhealthcare provider before starting
any new supplement or protocol,especially if you're actively trying
to conceive or undergoing treatment.