Regulate First, Respond Second
Stress has a way of shrinking our options.
When we’re in fight-or-flight mode, the body’s priority is survival, not thoughtful decision-making, creative problem-solving, or deep digestion.
It’s no wonder that when we react from that place, our words come out sharper, our choices narrower, and our bodies more depleted.
Why Regulation Matters First
Your nervous system is the command center for your body. When it’s dysregulated, it sends “all hands on deck” alerts that override everything else:
Digestion slows
Immune function drops
Focus scatters
Muscles tense in readiness to “do something”
The result? Even small stressors can feel overwhelming, and our responses are more likely to be reflexive than intentional.
When you regulate first, you give your brain and body space to process, pause, and choose a response that actually serves you.
Baseline Regulation = Better Everything
Baseline regulation - the steady, balanced state your nervous system can return to between stressors - improves:
Decision-making (because your prefrontal cortex, the rational brain, is back online)
Digestion (because your body feels safe enough to rest and process nutrients)
Immunity (because resources aren’t constantly diverted to stress response)
How to Practice Nervous System Hygiene
Just like brushing your teeth or washing your hands, nervous system care is most effective when it’s consistent. Small, daily resets keep your baseline steady so you can handle challenges with more ease.
Here are three simple ways to regulate before you respond:
Extended Exhale Breathing - Inhale for 4, exhale for 6–8. Repeat for 1–2 minutes.
Orienting - Look around your space and name five things you see. Let your body feel “here.”
Movement Break -Shake out your arms and legs for 30 seconds to release tension.
The Bottom Line
When you regulate first, you’re not ignoring stress - you’re creating the conditions to meet it with clarity and strength.
This month, before you answer the email, start the conversation, or say “yes” to the next thing, pause. Give your nervous system a reset. Then respond.
Your body — and your future self — will thank you.
