Nervous System Reset Day Plan for Women
Morning: Ground & Warm the Body
Lately, I’ve been reflecting a lot on the way I treat my body. After Thursday night’s yoga class, it really hit me: I’ve been so mean to my body. I haven’t loved it the way it deserves, I haven’t listened to its whispers, and I haven’t nurtured it the way I should.
For years, I pushed it to its limits through boxing and while that chapter gave me strength, discipline, and resilience, it also left me in a constant state of fight mode. Now that boxing is over, my focus has shifted. I’m learning to slow down, restore my nervous system, and be kind to both my body and my soul.
I’ve started to see my body for what it truly is, my beautiful vessel that has carried me through everything. And now, I want to give back to it.
Here’s a little glimpse into how I’ve been warming up and taking care of myself lately:
Starting my mornings with veggie broth and warm teas to gently wake up my system.
Practicing yoga and somatic movement to release tension and reconnect with my breath.
Taking time for long walks in nature and yin yoga, letting my body move without pressure.
Choosing foods that feel nourishing and supportive, not punishing or restrictive.
And most importantly, speaking to myself with love instead of criticism.
This is a new season for me, not about pushing harder, but about softening, listening, and rebuilding trust with my body.
If you’re reading this and realise you’ve been hard on your own body, maybe this is your reminder: your body has carried you through everything. It deserves your love, your care, and your kindness.
Practice:
Upon waking: Place your hand on your heart and take 5 slow breaths, extending your exhale.
Gentle stretch or 10 min yoga flow.
Step outside barefoot if possible, connect with the earth.
Breakfast:
Veggie broth with ginger, turmeric & Lions Mane (deeply warming, gut-healing, rich in minerals).
Mid-Morning: Calm the Mind
Practice:
10 min body scan meditation, notice where you’re holding tension, breathe into those areas.
Write down 3 things you’re grateful for.
Snack (optional):
Handful of soaked almonds or walnuts.
Warm herbal tea (chamomile or tulsi).
Lunch: Nourish & Balance
Meal:
Quinoa bowl with roasted root vegetables (pumpkin, sweet potato, beetroot).
Topped with sautéed greens (broccoli, zucchini, kale) and a squeeze of lemon.
Tahini or miso dressing for grounding, mineral-rich flavor.
Practice (post-lunch):
15 min slow walk, focusing on breathing and noticing surroundings.
Afternoon: Restore Energy
Practice:
Nervous system release: Shake it out (2–3 minutes of shaking the body to discharge stress).
Journaling prompt: “Where can I create more ease in my life?”
Snack:
Warm spiced chai (caffeine-free) with almond milk.
A few dates with nut butter for natural sweetness.
Evening: Soothe & Settle
Dinner:
Healing soup: Miso broth base with seaweed, mushrooms, bok choy, and tofu or chicken.
Add ginger + garlic for warmth and immunity.
Side of steamed rice or soba noodles for grounding.
Practice:
20 min yin yoga from home or book into a class (hip openers, forward folds).
Place a hand on your belly, one on your heart, and breathe slowly before bed.
Optional: Journal one thing you’re releasing today and one thing you’re inviting in tomorrow.
Night: Deep Rest
Warm bath with magnesium salts (relaxes muscles + calms nervous system).
Lavender tea or golden milk (turmeric + almond milk + honey).
Lights dimmed, no screens for at least 30 min before sleep.