Nervous System Orientation: From Overwhelm to Safety & Presence
The 60-second reset that pulls you out of panic.
I traveled down to London last week, and I was spiralling.
Public transport makes me itchy and stressed. My (wonderful but messy) boyfriend’s flat, as many of my regular readers know, makes me itchy and stressed. London itself… you get the picture.
Whether it’s the UK train system, a messy flat, a big city, or something else entirely — one small thing stresses you out, then another, and suddenly everything in the entire world is crumbling around you and this is what the 4th circle of Dante’s hell looks like.
Your shoulders tense. You hold your breath. Your brain fogs. Your to-do list looks like a monster. And no, my friend, it doesn’t just stop there. All of this impacts your mental health, heart health, sleep, digestion, circulation, problem-solving, creativity, patience (because WHY, on the London tube network’s million-and-one escalators, do people INSIST on standing on the fucking RIGHT!?).
Gasket well and truly blown.
In those moments, when we feel the most pressure, what we really need is a pause. We need to send a signal to our nervous system goblin — the thing inside you that’s freaking the fuck out — that actually, we’re safe.
The good news is, there’s a really easy way to do this.
It’s called orientation.
It’s something wild animals do naturally — the classic deer-in-the-forest head swivel, checking its surroundings for safety.
And guess what? When you do it, you’re quite literally telling your nervous system: “Hey, we’re okay now.”
Here’s how to do it in 60 seconds:
1. Stop what you're doing.
Sit or stand still and let your eyes wander — not with urgency, but curiosity. Let them move slowly to the left… pause… then to the right… pause. Let your neck move with it if it feels good.
2. Notice what you see.
Don’t overthink it. You’re just letting your body take in the space you’re in. Light, colours, shapes, objects — just notice.
3. Take one slow breath.
Let your exhale be long and easy. Bonus points if you sigh it out.
This simple act of orientation is your ‘safety scan’. It’s a way of telling your nervous system that the threat is over, and it can stop holding onto tension like a vice.
I use this every day — before big meetings, waiting for a train, in the middle of writing launches (hello, Joy Unplugged 👋). It's the fastest way I know to go from tight and panicked to soft and capable.
Want to practice it with me?
This is vagus nerve magic. I’ve pulled a short session, find it below, from the paid Joyful library that walks you through this technique. This could change how your day feels in under 10 minutes.
Practice on a train, in your bed, on a walk, sitting in a mess… it doesn’t matter. This works regardless.
It’s gentle, grounding, and super accessible. I made this for those moments when it all feels like too much. This short practice is what I use to come back to myself — again and again (and again and again).
Press play — the class is below for paying subscribers — when you're overwhelmed, unmotivated, overstimulated… or just want to feel good again.
Not a paid Joyful subscriber yet? If you love learning simple ways to feel more in control of your state and your joy — that’s what it’s here for.
When you upgrade, you unlock:
The Yoga Revolution’s full (not just yoga) library — 200+ movement + mindset sessions, with daily sessions to keep you accountable.
The Joyful archive of paid posts, practices, and theory sessions.
Exclusive nervous system resources like this one.
And soulful, real-life support from me — someone who actually gets it.
Discover more about upgrading here and give your nervous system the care it’s been craving.
Ready for more calm, joy, and control in just a few days? Upgrade now.
Nervous System Orientation Session
Turn overwhelm into safety & presence
For my paid subscribers only. Thanks for being here, my friend. This is a 10-minute practice you can do anywhere.