Ep. 304 - How to Regulate Your Nervous System

Take a deep breath. Today we're sharing the most empowering tips, advice, and insights on all things Nervous System. What even is the nervous system? And what does it have to do with the TBM manifestation process? Join us as we cover some of the most impactful gems of wisdom all about nervous system regulation–from our go-to experts like Janelle, Dr. Nicole LePera, Nicole Vignola (aka Nicole’s Neuroscience), Dr. Mariel Buqué, and more. In this ep, we also remind ourselves of how the fight, flight, freeze, and fawn responses may appear in our day-to-day lives and what we can do to bring our prefrontal cortex back online and get back to our most magnetic and authentic selves. With practical strategies, personal stories, and professional wisdom, this episode is designed to help you find balance, foster emotional well-being, and embrace your journey of personal growth. Tune in for a dose of inspiration and learn how to *truly* nurture your nervous system.

Find the Complete Show Notes Here -> https://tobemagnetic.com/expanded-podcast

In This Episode We Talk About:

• Introduction to nervous system regulation and dysregulation
• Understanding the fight, flight, freeze, and fawn responses
• Chronic dysregulation and its effects on mental and physical health
• Symptoms and behaviors associated with each response state
• Personal experiences with different nervous system states
• The importance of self-awareness and recognizing your default response
• Strategies for calming a dysregulated nervous system
• The role of breathwork and grounding exercises
• Moving from a frozen state to an activated state
• Compassionate self-inquiry and the inner child’s role in nervous system responses
• Balancing sympathetic and parasympathetic states
• Practical tools for daily nervous system regulation
• Building mastery through consistent practice
• Differentiating between numbing out and healthy rest
• Emphasizing the need for a holistic approach to emotional and physical health

THEMES / TIME STAMPS:

• Introduction to the fight, flight, freeze, and fawn responses. (00:15:10)
• Practical regulation techniques and the importance of daily practice and building mastery over time. (00:24:00)
• How to resource to support your nervous system (00:58:00)

Resources:

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• Expanded x Ep. 245 - How To Be Honest with Yourself: Why Self-Awareness is Everything in Manifestation
• Ep. 287 - You Can’t Rush Your Manifestations: The Energetics of Desperation
• Expanded x Ep. 266: How To Break Low Self-Worth Habits with Nicole Neuroscience
• Ep. 234 - Learn What Your Nervous System is Telling You with Dr. Nicole LePera
• Expanded x Ep. 57: How to Heal Your Inner Child with Dr. Nicole LePera
• Ep. 285 Ancestral Wisdom & Healing Generational Trauma featuring Dr. Mariel Buqué
• Expanded x Ep. 272 Becoming An ‘Emotional Athlete’ with Flynn Skidmore
• Expanded x Ep. 260 - Rock Bottoms: How To Navigate When The Rug Is Pulled From Beneath You
• Expanded x Ep. 301 How To Find Your Biggest Block
• Ep. 189 - How To Spot When Your Inner Child Is Running The Show
• Expanded x Ep. 227 - How To Manifest Anything You Desire
• Find the Safe DI and all workshops mentioned inside our Pathway Membership! (Including the Inner Child and Unblocked DIs)

Connect with Our Experts!

• Janelle Nelson, EMDR & MFT Therapist
  • Book an Unblocking session or Intensive w Janelle
• Dr. Mariel Buqué
• Nicole Vignola
• Nicole LePera

Where To Find Us!

• @tobemagnetic (IG)
• @Lacyannephillips
• @Jessicaashleygill
• @tobemagnetic (youtube)
• @expandedpodcast

HOW TO MANIFEST by Lacy Phillips

(with exercises by Jessica Gill)

Available now!

The Expanded Podcast, from To Be Magnetic™ (TBM), is the leading manifestation podcast rooted in neuroscience, psychology, and energetics. Hosted by TBM’s Chief Content Officer Jessica Gill, with monthly appearances from founder Lacy Phillips, Expanded is where science and the mystical meet to help you manifest in the most grounded, practical, and life-changing way.

At TBM, we’ve redefined manifestation through Neural Manifestation™—our proven, science-backed method developed with neuroscientist Dr. Tara Swart. This process helps you reprogram limiting beliefs at the subconscious level so you can create the life most aligned with your authenticity.

Each week, we take you inside the TBM practice to help you expand your subconscious to believe what you desire is possible. Through expert interviews, thought leader conversations, TBM teachings, and real member success stories, you’ll learn how to:
– Rewire your subconscious mind and step into your worth
– Heal your inner child and integrate shadow work
– Set boundaries, strengthen intuition, and reclaim self-worth
– Manifest relationships, careers, abundance, and experiences that align with your true self

With over than 40 million downloads and a global community in over 100 countries, Expanded has become the gold standard in manifestation content. Think of it as your weekly practice for expanding your mind, believing what you want is possible, and manifesting the life you’re meant to live.

Past guests include leading voices such as Mel Robbins, Lewis Howes, Jenna Zoe, Martha Beck, Dr. Joe Dispenza, Dr. Gabor Maté, Mark Groves, and Brianna Wiest.

Where To Find Us!

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