Pregnancy and the Nervous System: A State Specific Approach to Inner Resourcing
WHY PREGNANCY IS A NERVOUS SYSTEM JOURNEY — AND HOW TO NAVIGATE IT WITH A STATE AWARE LENS
Pregnancy is more than a physical transformation — it’s an energetic, emotional and nervous system experience. As your body expands to hold another, your internal world often contracts and opens in cycles. Each phase can awaken tenderness, sensitivity and dysregulation — not because something is wrong but because something profound is occurring.
This is a state specific approach to pregnancy — one that honors your evolving nervous system as central to the process of creation, care and self-compassion.
THE NERVOUS SYSTEM DURING PREGNANCY: A CHANGING LANDSCAPE
Hormonal shifts, physical discomfort, identity changes and relational dynamics can all challenge your sense of inner safety. Nervous system states often move fluidly and unpredictably.
- In Regulation, pregnancy may feel connected, intuitive and empowering
- In Activation, there can be anxiety, restlessness or fear of the unknown
- In Depletion, exhaustion, fogginess or emotional detachment may surface
- In Overload, the demands of pregnancy can feel like too much to hold — emotionally or physically
Recognizing your state is the first act of self-honoring.
STATE SPECIFIC SUPPORT DURING PREGNANCY
In Regulation — Anchor Into Trust and Ritual
Use this time to reinforce the habits that nourish you and remind your body it’s safe to receive.
- Anchoring cues: Gentle touch to the belly, warm baths, nature walks
- Supportive practice: Ask yourself each day, “What do I need to feel held right now?”
- Avoid: Ignoring subtle shifts in state because things seem “fine” on the surface
In Activation — Soften Anxiety With Soothing Inputs
You may feel wired or hyper-alert. The goal is to introduce rhythm, breath and softness.
- Anchoring cues: Hand over heart, calming breathwork, herbal teas
- Supportive practice: Use extended exhales paired with a mantra like “I am allowed to feel this and still be safe”
- Avoid: Excess information, overstimulation or birth-related content that activates fear
In Depletion — Rest Without Guilt and Add Gentle Nourishment
Fatigue and emotional flatness are common in pregnancy. These are cues to replenish, not push.
- Anchoring cues: Soft fabrics, warm comfort foods, low light
- Supportive practice: Body scan with gentle internal language — “This is what I’m holding. This is how I’m being held.”
- Avoid: Internalized pressure to “do more” or appear emotionally composed
In Overload — Create Spaciousness and Ask for Containment
You might feel frozen, overstimulated or emotionally distant. What helps is simplicity and safety.
- Anchoring cues: Darkness, silence, minimal touch
- Supportive practice: Lay on your side with support, close your eyes and focus on the sensation of breath
- Avoid: Sensory clutter or trying to control everything at once
A PREGNANCY TOOLKIT FOR NERVOUS SYSTEM WELLBEING
- Soothing rituals like belly oil massage, morning journaling or slow stretches
- Journal prompts: “What feels safe today?” or “Where is my breath stuck?”
- Somatic touch-based grounding techniques
- Mantras that center trust: “I am growing and being grown” or “My body is wise”
PREGNANCY IS NOT A LINEAR STATE — IT’S A SEASONAL, SACRED UNFOLDING
You are not meant to feel the same each day. Your nervous system will shift — sometimes gently, sometimes dramatically — and each shift is worthy of care.
You don’t need to be endlessly calm or composed. You need to be met where you are. Pregnancy isn’t about perfect regulation — it’s about presence, tenderness and being with what’s real.
Where to Start
The statechanged Method Workbook includes rituals and resourcing practices designed to support your nervous system throughout pregnancy and into postpartum.
To better understand your current state, take the Free Nervous System Assessment Quiz — it can help you choose the most aligned tools and practices.
Our Digital Downloads offer audio-based tools that bring softness, grounding and recalibration to your day — so you can meet each phase of pregnancy with compassion and connection.