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6 Nervous System Practices I Actually Use Every Day

By Tanner Murtagh MSW, RSW

12 min video·en-ca··355 views

This is an AI-generated summary of “6 Nervous System Practices I Actually Use Every Day” — a 12 min YouTube video by Tanner Murtagh MSW, RSW, published August 25, 2026. It condenses the full transcript into 9 key takeaways with clickable timestamps.

Summary

This video presents six simple and quick practices that can be integrated into daily life to regulate the nervous system, promoting a better connection with one's body and flexible state shifting.

Key Points

  • The video offers six short, practical techniques for nervous system regulation that can be done in 30 seconds to a couple of minutes, avoiding the feeling of it being another overwhelming task. 
  • Butterfly hug tapping, a technique involving crossing arms over the chest and alternating tapping with deep breathing and extended exhales, is presented as a proven method for nervous system regulation. 
  • Somatic movements, such as the 'push outs' exercise, are recommended for reconnecting with the body and releasing dysregulation, especially when feeling zoned out or disconnected. 
  • Visualization is a tool that can help shift out of difficult emotions by bringing to mind a person, place, animal, or memory that evokes feelings of lightness, calmness, ease, and joy. 
  • The triple inhale sigh is a specific breathing technique involving three quick inhales through the nose followed by a sighing exhale through the mouth, designed to help shift out of fight, flight, or freeze responses. 
  • Savoring pleasant sensations involves intentionally noticing and focusing on positive or neutral physical feelings within the body, which can retrain the nervous system to balance hyper-monitoring of discomfort. 
  • Engaging with warm or cold water, such as through showers, can be a simple yet effective way to regulate the nervous system, with warm water promoting comfort and cold water aiding in mental clarity and snapping out of stress responses. 
  • The presenter emphasizes that not all six practices need to be used and encourages experimentation to discover which techniques work best for individual needs at different times. 
  • The ultimate goal of these practices is to develop a better relationship with one's nervous system and learn to intuitively understand what regulation strategy is needed in any given moment. 
6 Nervous System Practices I Actually Use Every Day

6 Nervous System Practices I Actually Use Every Day

This video presents six simple and quick practices that can be integrated into daily life to regulate the nervous system, promoting a better connection with one's body and flexible state shifting.

Key Points

—The video offers six short, practical techniques for nervous system regulation that can be done in 30 seconds to a couple of minutes, avoiding the feeling of it being another overwhelming task.
—Butterfly hug tapping, a technique involving crossing arms over the chest and alternating tapping with deep breathing and extended exhales, is presented as a proven method for nervous system regulation.
—Somatic movements, such as the 'push outs' exercise, are recommended for reconnecting with the body and releasing dysregulation, especially when feeling zoned out or disconnected.
—Visualization is a tool that can help shift out of difficult emotions by bringing to mind a person, place, animal, or memory that evokes feelings of lightness, calmness, ease, and joy.
—The triple inhale sigh is a specific breathing technique involving three quick inhales through the nose followed by a sighing exhale through the mouth, designed to help shift out of fight, flight, or freeze responses.
—Savoring pleasant sensations involves intentionally noticing and focusing on positive or neutral physical feelings within the body, which can retrain the nervous system to balance hyper-monitoring of discomfort.
—Engaging with warm or cold water, such as through showers, can be a simple yet effective way to regulate the nervous system, with warm water promoting comfort and cold water aiding in mental clarity and snapping out of stress responses.
—The presenter emphasizes that not all six practices need to be used and encourages experimentation to discover which techniques work best for individual needs at different times.
—The ultimate goal of these practices is to develop a better relationship with one's nervous system and learn to intuitively understand what regulation strategy is needed in any given moment.
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