By Victoria, somatic and mindfulness coach and co-founder of Healing Arts Center in Virginia Beach
A nervous system regulation session is a one-on-one session that helps you understand how your body responds to stress and learn practical ways to settle after it. At Healing Arts Center in Virginia Beach, these sessions work with your breath, posture, movement, and body sensations, so you leave with tools you can use in everyday life.
Many people book these sessions because they feel shaky, edgy, or wired, even when nothing is wrong. Here are the questions I hear most often.
What is a nervous system regulation session?
Your nervous system is always adjusting to what's happening around you. It speeds up to help you meet a challenge and slows down so you can rest and recover afterward. After months or years of stress, many people get stuck on alert, and the body has a hard time coming back down.
In a nervous system regulation session, we work with your body directly to help it practice that return. The goal is flexibility, so your body can respond to stress when it needs to and recover once the stress passes.
How do I know if my nervous system is dysregulated?
People often describe feeling:
Shaky, edgy, or jittery for no clear reason
Wired but exhausted at the same time
Easily startled or irritated by small things
Unable to fall asleep, or waking up already on alert
Foggy, numb, or disconnected, as if they're going through the motions
The body's stress response can show up as fight, flight, or freeze. Some people feel revved up, while others shut down and feel flat. Both are signs that the body is working hard to protect you.
What happens during a session?
We start by talking about what brings you in and what you'd like to feel more of in your daily life. While you speak, I pay attention to how your body responds, including the pace of your words, your breathing, your posture, and small movements in your hands and eyes.
From there, we explore what feels activating for you, what helps you settle, and when you start to feel disconnected. Sessions may include:
Slowing your breath, with a longer exhale
Noticing body sensations and how they shift
Small, slow movements and looking around the room to help your body register where you are
Grounding practices that help you feel supported by the chair or floor beneath you
Moving your attention back and forth between a place in the body that feels tense and a place that feels more at ease
We go slowly and work in small steps, so your body has time to adjust without feeling overwhelmed. You set the pace, and you can pause or change direction at any time.
What will I be able to do on my own?
My goal is for you to leave each session with something you can use the same day. Many clients learn to notice the early signs of stress sooner, use a short breathing practice when they feel edgy, and recognize when their thoughts are starting to spiral, so they can choose not to follow them.
Research supports this kind of practice. Studies show that slow breathing is linked to lower stress and anxiety, and a Stanford study finds that just five minutes a day of breathing with a longer exhale improves mood.
Is nervous system regulation the same as therapy?
Nervous system regulation and therapy are two different things. I am a coach, not a licensed therapist. Nervous system regulation sessions are not therapy, and they can complement the work you do with a therapist. Many of my clients work with a therapist at the same time, are done with therapy, or are waiting to begin. When someone needs more support than coaching provides, I refer them to a licensed professional.
Who are these sessions for?
I work with everyone. Many of my clients are high-achieving adults who have been running on stress for a long time, people going through a big life change, and people recovering from burnout. You don't need any experience with breathwork, meditation, or body-based work to begin.
How many sessions will I need?
It depends on your goals and how long your body has been under stress. Some people come for a few sessions to learn tools they can use at home, while others prefer ongoing sessions. We talk about what makes sense for you in your first session.
Can I do sessions online?
Online sessions are available. I see clients in person at Healing Arts Center in Virginia Beach, and I also work with clients online.
What's the difference between a session and the Vagus Nerve Reset class?
The Vagus Nerve Reset class is a group class where you learn simple practices alongside others. A private session is built around you, your body, and what you're experiencing right now. Many people start with the class and book a private session when they want more personal support. Pre-register for classes at vagaro.com/healingartscenter/classes.
How do I book a nervous system regulation session?
Book a session with me at https://www.vagaro.com/healingartscenter.
Mark and Victoria, founders of Healing Arts Center, offer sliding scale rates for veterans, active duty service members, first responders, and their families.
I am a coach, not a licensed therapist. Nervous system regulation sessions are not therapy, and they can complement the work you do with a therapist. If you are in crisis, call or text 988.
Sources
Harvard Health Publishing, Understanding the stress response
Harvard Medical School MindScape, Fight, flight, or freeze
Zaccaro, A. et al. (2018). How breath-control can change your life: A systematic review on psycho-physiological correlates of slow breathing. Frontiers in Human Neuroscience.
Balban, M. et al. (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine.
