7 Days Of Movement For The State Of Regulation

HOW TO NOURISH A REGULATED STATE THROUGH GENTLE, INTENTIONAL MOTION

When your nervous system is in a state of Regulation, movement becomes a form of deep nourishment. It’s not about escaping a feeling or fixing a state — it’s about expanding what’s already working.

In Regulation, your system feels safe, grounded and open. Movement in this state helps reinforce that internal safety while building capacity, presence and pleasure in the body.

This guide offers a 7 day movement journey designed to enhance and support a regulated state — so you can root deeper into balance, connection and embodiment.


WHY MOVE IN REGULATION?

Movement isn’t just for stress relief. When practiced from a place of Regulation, it becomes a tool for integration — reinforcing nervous system resilience, boosting emotional flexibility and reconnecting you to the joy of being in your body.

These daily practices are not prescriptive. They are invitations. Adapt them as needed, and let your body lead.


DAY 1 — GROUNDING WALK

  • Practice: Take a 15–30 minute walk outdoors. Let your senses guide you. Feel your feet in contact with the earth.
  • Intention: Presence. Let your mind follow your body — not the other way around.

DAY 2 — OPEN HEART YOGA

  • Practice: Gentle heart-opening sequence — think sphinx pose, cat/cow, supported fish.
  • Intention: Expansion. Breathe into your chest space and invite openness.

DAY 3 — DANCE FOR PLEASURE

  • Practice: Put on a song you love and let your body move however it wants. No choreography. No outcome.
  • Intention: Joy. Let your body lead with ease and play.

DAY 4 — STRENGTHEN WITH GRACE

  • Practice: Low-impact strength training or Pilates. Keep the focus on control and breath.
  • Intention: Capacity. Feel your body’s strength without rushing or forcing.

DAY 5 — NATURE STRETCH

  • Practice: Gentle stretching outside or near an open window. Include side bends, forward folds, and shoulder rolls.
  • Intention: Receptivity. Let the natural world remind you of your own rhythm.

DAY 6 — STILLNESS AS MOVEMENT

  • Practice: Restorative yoga or supported stillness — legs up the wall, supported savasana, or lying on the earth.
  • Intention: Integration. Let rest be its own kind of motion.

DAY 7 — INTUITIVE FLOW

  • Practice: Let your body guide the way — yoga, dance, stretching, walking. Check in and ask: What movement would feel good today?
  • Intention: Trust. Let your body’s wisdom shape your rhythm.

MOVING TO STAY HERE — NOT TO GET OUT

In Regulation, movement doesn’t need to be intense to be impactful. It’s a way of saying, “I’m here, and it’s safe to stay.”

Let this week of movement be a celebration of your current state — and a gentle reminder that presence, joy and vitality are available, even without urgency.


WHERE TO START

The statechanged Method Workbook includes movement mapping tools to help you identify what kinds of practices are most supportive for your current state.

Take the Free Nervous System Assessment Quiz to see where you are — and explore movement guides for states of Activation, Depletion and Overload as well.

Our Digital Downloads feature movement rituals, guided prompts and sensory-based playlists to support nervous system-friendly embodiment.

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