Chapter 1
Audio Downloads:
Before, In Between, and After
a patient/client/class/session.
Listen and Do
the 3R Regulation Method™️
Recognize
Reset
Regulate
Tapping & Rhythmic Motion Nervous System Regulation Guide
This lesson introduces simple, body-based tools to regulate your nervous system using tapping and rhythmic movement. These practices help shift you from stress or overwhelm into safety, steadiness, and presence.
1. Understanding the Nervous System
Your nervous system has three primary states:
• Sympathetic (Fight or Flight) – anxiety, tension, urgency.
• Dorsal Vagal (Shutdown/Freeze) – numbness, fatigue, disconnection.
• Ventral Vagal (Regulated & Safe) – calm, connected, grounded.
The Vagus Nerve (the biggy)
The vagus nerve, also known as Cranial Nerve Ten, originates in the medulla oblongata of the brainstem and travels through the neck, thorax, and abdomen. It provides extensive parasympathetic innervation to multiple organ systems.
Primary Functional Areas
• Cervical branches support swallowing and vocalization.
• Cardiac branches influence heart rate variability.
• Pulmonary branches regulate bronchial constriction.
• Esophageal branches coordinate swallowing reflexes.
• Abdominal branches regulate digestion and gut motility.
If there is any imbalance in this system (constriction, stress, inflammation, injury) every system can be affected: balance issues, nausea, palpations, irritability, shortness of breath, swallowing, etc.
Rhythmic movement and bilateral stimulation help the nervous system return to balance.
2. Tapping (EFT-Inspired Technique)
Tapping uses gentle, rhythmic tapping on acupressure points while acknowledging emotions. This bilateral stimulation signals safety to the brain and reduces stress responses.
Example Scenario:
• Identify what you're feeling (e.g., 'I feel anxious about this meeting').
• Rate the intensity from 1–10.
• Tap gently with the side of the hand, or fingers, while saying a setup phrase.
• Tap through common points: eyebrow, side of eye, under eye, under nose, chin, collarbone, under arm, top of head.
• Re-rate intensity and repeat as needed.
3. Rhythmic Regulation Practices
Rhythm is deeply regulating because it mirrors the natural rhythms of the body (heartbeat, breath, walking).
• Butterfly Hug: Cross arms over chest and alternately tap shoulders slowly.
• Marching in Place: Gentle rhythmic marching while breathing steadily.
• Rocking: Sit and gently rock side to side.
• Humming: Hum for 1–2 minutes to stimulate the vagus nerve.
• 5-5 Breathing: Inhale for 5, exhale for 5 in a steady rhythm.
4. When to Use These Tools
Use tapping and rhythmic regulation: • Before stressful conversations • After a triggering event • When feeling stuck or frozen • As a daily preventive ritual
Consistency builds nervous system resilience. Even 2–5 minutes daily can create lasting regulation capacity. You can return to these practices anytime your body needs grounding.
the Regulated Practitioner
Tapping & Rhythmic Nervous System Regulation Lesson
Worksheet
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the 3R Regulation Method™️
Recognize (what state am I in)
Reset (Intentional transition)
Regulate (Rhythmic + tapping tools)
As a nurse and yoga instructor, I have seen firsthand how stress lives in the body. This lesson is about practical tools you can use in real life — before a shift, a class, or client, after a hard conversation, in between sessions, or when your nervous system feels overwhelmed. These practices are simple, trauma-informed, and meant to build resilience gently.
Even 2–5 minutes can create meaningful change. Take what feels supportive. Move at your own pace.
Understanding the Autonomic Nervous System
The autonomic nervous system consists of sympathetic and parasympathetic branches.
The vagus nerve, Cranial Nerve Ten, plays a central role in parasympathetic regulation. In nervous system regulation, the goal is to support ventral vagal engagement through predictable movement, slow breathing, and relational safety.
Indicators of sympathetic activation:
Elevated breath rate
Muscle tension
Restlessness
Indicators of dorsal withdrawal:
Low energy
Flat affect
Disengagement
Wellness Practitioners recognize that both responses are adaptive survival strategies (practitioners and clients have these responses)
Tapping & Rhythmic Motion Nervous System Regulation Toolbox
Reflection Space: (Where will you do your reset?) ________________________________
Design Your Daily Reset Ritual: Tapping, Rhythmic motion, or some other ritual:
Morning Practice____________________________________________________________
Midday Reset_______________________________________________________________
Evening Wind Down_________________________________________________________
Emergency Regulation Tool__________________________________________________
30-Day Nervous System Tracker (Copy and Print for your use)
RECOGNIZE - RESET - REGULATE
(mark what/where/when beside each day of the month
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RECOGNIZE * REGULATE * RESET
the 3R REGULATION METHOD™️