Nervous System Training: A Daily Practice

Ricky Cortez
Sep 3
3 min read

Updated: Dec 10

We all know we need water, food, and sleep to function. Without them, our bodies quickly remind us something is missing. What often goes unnoticed is that our nervous system needs the same kind of consistent care.

Just like we exercise to keep our muscles strong, we need regular practices to keep our minds and bodies balanced. Regulation isn’t something you do once in a crisis — it’s a daily practice that helps you meet stress, change, and even joy with more steadiness.

🌍 And let’s be honest — with everything happening in the world, this balance is something we need more than ever.

📱 The Time We Spend on Devices vs. The Time We Invest in Connection

Recent studies show that Americans spend over 7 hours a day on screens — scrolling social media, checking emails, watching TV, or keeping up with the news. While these habits keep us “connected” digitally, they often leave our nervous systems on edge and our bodies depleted.

By contrast, research from social neuroscientist Matthew Lieberman reminds us that “connection is a superpower.”Human beings are wired for relationship — when we feel safe and connected, our brains and nervous systems literally function better. Similarly, Polyvagal Theory (Dr. Stephen Porges) shows that when our nervous system feels safe, we can shift out of survival mode and into states of connection, curiosity, and growth.

Imagine if even a fraction of that screen time was spent on simple practices that root you in calm and presence. The shift is profound.

🌀 A Simple Practice You Can Try Today: SOS Grounding Breath

This short reset can help you step out of overwhelm and back into connection:

Pause – Notice where you are and plant your feet.
Exhale slowly – Imagine tension leaving your body.
Inhale gently – Feel your chest and belly expand.
Engage the senses – Notice one thing you can see, hear, feel, smell, and taste.
Repeat for 1–2 minutes.

Each time you do this, you’re not just calming down — you’re training your nervous system to choose connection over reactivity. Think of it like watering the roots of your well-being.

Why It Matters

Because here’s the truth: regulated people create regulated relationships. When your nervous system is balanced, it ripples into how you show up as a parent, partner, friend, or colleague.

That’s the heartbeat of the CARE Program (Connected And Rooted Everywhere): making nervous system practices as natural and essential as sleep, food, and hydration.

Each CARE session — whether for Individuals, Families, Couples, Groups, or Businesses — is designed to give you practical tools you can actually use in daily life. These aren’t abstract ideas; they’re simple shifts you can return to again and again.

✨ If you’re ready to spend less time overstimulated by screens and more time investing in the connections that enrich your life and well-being, join me in the CARE Program. Together, we’ll build calm, clarity, and connection — one breath at a time.

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💚 Ready to Root?

Whether you’re showing up solo, with your partner, your kids, or your work team—you are welcome here. My job is to hold space, guide practices, and offer a roadmap for reconnecting to the wisdom already inside you.

I invite you to come curious, come messy, come as you are.

Let’s connect. Let’s get rooted. CLICK HERE TO LEARN MORE 🌿

Find Your Calm with CARE. If you’re not able to participate directly, I’d be deeply grateful if you’d share CARE with friends, family, or colleagues who may benefit.

🌿 CARE Mantra