A parent and child in a calm moment together, hand resting gently, quiet co regulation

Regulate

Bring the body home to safety.

Your child's nervous system, and yours, is not broken. It has been working hard to keep everyone safe. Together we show it, gently and often, that it is safe to settle now. Co regulation for your child begins with steady ground under you.

Six practices small enough for today.

No. 01

Physiological sigh

Two short inhales through the nose, one long exhale through the mouth. The fastest way to signal safety to your body. 60 seconds is enough.

No. 02

Feet on the floor

Both feet flat. Press down. Feel the ground meet you. You are here. You are safe in this moment. Nothing more needed.

No. 03

Cold water on wrists

When escalation feels close: cool water on the pulse points. It interrupts the loop and returns you to your body.

No. 04

Humming a low note

A long, low hum tones the vagus nerve. Do it while you make coffee. It counts.

No. 05

Orient to the room

Slowly turn your head. Name five things you see. You are not in the past. You are here, in this room, now.

No. 06

Palms on heart & belly

One hand on your chest, one on your stomach. Breathe into both. You are not alone in your own body.

You don't have to do all of them. Pick one. That is enough for today.

Learn these with me