# How to Create a Healthy Nervous System for $0

An episode of [Skinny Dipping](https://invisiblenetwork.ai/podcast/1550086447), 2 Dec 2025, 21 min.

Audio: https://pscrb.fm/rss/p/anchor.fm/s/feb3cd0c/podcast/play/112000035/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2025-11-2%2F413569555-44100-2-ad0e584f4fac6.mp3

the truth about "nervous system regulation" & and the core things you're overlooking all things Kela Rose https://stan.store/soulinprogress

## Transcript

[0:00] Guys, I am so excited for this episode today because we're
[0:03] going to be talking about the ways to create a healthy
[0:05] relationship with your nervous system literally for $0.00 for
[0:08] free. Because yes, you can have the
[0:10] expensive memberships or all the gadgets and gizmos, but can you
[0:14] have these core things that actually create a healthy
[0:19] relationship with your nervous system?
[0:26] And also, what even is that like today we're going to be diving
[0:28] into the science because I feel like there's so many
[0:31] misconceptions about nervous system regulation.
[0:33] So I made sure to come with my research.
[0:37] I'm Kayla Rose, this is skinny to bang and let's strip down and
[0:41] dive in nervous system regulation.
[0:43] We're going to talk about the science and then we're going to
[0:45] get into the freeways that you can regulate your nervous system
[0:50] that actually work. And they're not things that a
[0:53] lot of people talk about like, oh, like just do somatic
[0:57] shaking. Like, yes, there is beauty in
[1:00] that, but these are things that are fundamental to your nervous
[1:04] system, things that are the core.
[1:07] So I'm so excited. I feel like this episode is
[1:10] truly something that I deeply needed.
[1:12] And the question that I kept asking myself during this
[1:15] research was why the fuck is this important?
[1:18] Why is nervous system regulation important?
[1:20] Why should I care? Why should you care?
[1:22] And I realized, and I I'm going to read from my notes here, but
[1:25] shit happens. Shit happens.
[1:29] Things that trigger you happen. Things that raise your cortisol
[1:31] happen. Things that put you out of your
[1:33] parasympathetic nervous system, like they literally happen.
[1:36] And it's not about those things not happening or you're not
[1:40] getting triggered. It's just when your relationship
[1:43] to your nervous system is healthy, what you realize is
[1:48] that when those triggers arise, they feel like a hiccup and not
[1:53] an explosive. They don't completely take you
[1:57] out. And I know I've had times in my
[2:00] life where I've been so disconnected from my body and
[2:02] disconnected from my nervous system that any little thing
[2:05] would just really stress me out and I would have a hard time
[2:09] bouncing back. And that's why this is important
[2:12] because shit happens and we need to know that we are connected to
[2:16] our body and we are capable of handling whatever is thrown
[2:20] away. And when we have a healthy
[2:22] relationship with our nervous system and our body, we're able
[2:25] to do this with more ease. So let's get into the truth
[2:28] about the nervous system. Of course, we're going to get
[2:31] into the freeways and the actionable tips, but I just felt
[2:36] like there were so many misconceptions with the nervous
[2:39] system where it almost feels demonized to be dysregulated,
[2:44] right? The birds are just going off.
[2:46] I hope you guys don't mind, but it's like sunset time.
[2:49] It took me so long to like get to the point of recording this
[2:51] podcast. So I feel like every night at
[2:53] sunset, like the birds go off. But I notice that we've
[2:56] demonized A dysregulated nervous system, which is crazy to me
[3:02] because the truth is a healthy nervous system fluctuates,
[3:06] right? It actually has the capability
[3:09] to go from regulated to dysregulated.
[3:12] Cortisol isn't necessarily a bad thing.
[3:15] Being dysregulated for a moment, having an activated moment isn't
[3:19] a bad thing. And I feel like there's so much
[3:21] rhetoric that puts praises on being a regulated human with a
[3:27] regulated nervous system. Don't get me wrong, if you're in
[3:29] a constant state of dysregulation and you can't go
[3:32] back and forth in a fluctuating way, that creates chronic stress
[3:36] and that builds up in your body. And we do not want that.
[3:38] That is incredibly harmful for us.
[3:42] So I understand the push to have a regulated nervous system, but
[3:45] I think in that we lost like nuance.
[3:48] I see the moon right now. She looks so cute.
[3:50] I wish you guys could see she's like 3/4 of the way full.
[3:54] We love that. But I feel like there's this
[3:57] energy that says, Oh well, this is good and this is bad.
[4:00] And it teaches us to avoid being in dysregulated emotions rather
[4:06] than learning how to work with them and move through them in a
[4:09] way that feels healthy for our system and healthy, healthy for
[4:14] our body and our minds. So we're going to get into a
[4:18] little science overview because I'm like, actually, what the
[4:21] fuck is going on within the nervous system?
[4:23] And people keep talking about a regulated nervous system, but
[4:25] what do they actually mean? I'm pulling out my notes so I
[4:28] don't mess anything up. You're welcome.
[4:31] But honestly, I've researched this for years, so it's
[4:34] something I'm really passionate about.
[4:35] But I feel like every time I dive in, I discover new
[4:39] information, which is really cool.
[4:40] So basically there are two different nervous systems.
[4:43] There is the central nervous system, which is basically our
[4:46] brain and our spinal cord. And then you have the peripheral
[4:50] nervous system, which is kind of like branches.
[4:52] I imagine it's like branches coming out of the spine into the
[4:55] body, and it really is a source of your body's communication
[4:59] throughout your entire system and this peripheral nervous
[5:03] system that has the branches. Basically this is where our
[5:07] regulation nervous system lies and our autonomic nervous system
[5:11] where basically we are in our sympathetic state, which some
[5:15] people would call fight or flight, which I'm not going to
[5:18] call it that because I think that relates to thinking that
[5:21] it's inherently bad. Actually, the sympathetic
[5:24] nervous system is what gives us energy and focus and is able to
[5:28] activate us in a way the other parts of our body cannot.
[5:31] And we actually really need this part of ourselves.
[5:34] And then what other people call rest and digest is also the
[5:37] parasympathetic nervous system, and that is our restorative self
[5:43] when we are actually able to be in restoration and rest.
[5:48] And this is so incredibly important to realize that
[5:52] healthy nervous system isn't calm and peaceful and Zen all
[5:58] the time. We've been taught to believe
[5:59] that's what we should be aiming for, and that's just not
[6:02] realistic at all. And I think we should actually
[6:05] learn how to work with our bodies instead of against it.
[6:09] And in fact, a regulated nervous system is meant to be able to
[6:12] move in between these states without staying stagnant or
[6:17] getting stuck. And I feel like this is where
[6:18] the spiritual community kind of gets confused.
[6:21] And the sympathetic nervous system is called fight or flight
[6:24] and kind of gets this, like, bad Rep.
[6:26] But it's normal to have stress rise.
[6:29] It's normal to have triggers. It's normal to have moments of
[6:32] activation come up, and it is not inherently bad.
[6:36] What is harmful, as I mentioned before, is that chronic stress,
[6:39] which I believe actually comes from the suppression of feelings
[6:44] and the suppression of moving through uncomfortable
[6:48] experiences. So just note that because you
[6:51] are feeling it and you are expressing it, and you have a
[6:53] moment, that is actually a healthy thing because that means
[6:56] you're having it come up, you're processing it in real time, and
[6:58] you're having a momentary activation, and then you're
[7:00] coming back, which is what we actually want for you.
[7:03] So the indicators of a healthy nervous system are #1 welcome to
[7:08] class, take out your notes #1 flexibility.
[7:11] Are you able to go back and forth in between different
[7:14] states without staying in a triggered place too long?
[7:17] Are you able to actually move through it?
[7:20] The sympathetic serves for energy and focus and activation.
[7:24] And the parasympathetic allows us to come back to grounding, to
[7:28] restoration, which we need to fill our cup.
[7:31] So number one is flexibility #2 the second sign of a healthy
[7:35] nervous system is neutrality. And I haven't seen anybody talk
[7:39] about this honestly, but honestly, it is so healthy to
[7:43] have a relationship with your nervous system where you don't
[7:46] fucking judge your state. You don't judge, oh, this is
[7:50] good that I'm feeling this way. Oh, this is bad that I'm feeling
[7:52] this way. Oh, I'm feeling happy and
[7:54] energized right now. That's really good.
[7:56] Oh, I'm feeling tired and lethargic right now.
[7:58] That's bad. Why are we judging our state's
[8:01] when in fact, it's our ability to be flexible and move through
[8:05] them that actually creates a healthy nervous system rather
[8:09] than, oh, I'm energized, I'm tired, I'm joyful.
[8:13] It's important to obviously like, see these emotions and
[8:16] like, use them as data and evidence for your health and
[8:20] your body and what you need. But also at the same time, like,
[8:23] they're just states. Like my therapist used to say,
[8:25] like it's like the weather, it flows in, it flows out, the
[8:28] clouds come in, the clouds go out.
[8:30] That's just how it is. So don't judge the state.
[8:34] The second sign is neutrality #3 is recovery and repair.
[8:40] I feel like the sooner that you can repair and recover from a
[8:45] trigger, from being in that sympathetic state, that shows
[8:49] that you are having emotional regulation and a connection with
[8:53] your body and with your nervous system.
[8:55] Because you're able to come back and you don't stay stuck in the
[8:59] trigger or in the stress, or you push it away and you numb
[9:02] towards it. Like you actually face it and
[9:04] you deal with it. That recovery and that repair is
[9:06] the huge sign of a healthy nervous system and #4 your
[9:09] emotional capacity to fucking handle the shit that's thrown at
[9:12] you. No more numbing, no more
[9:14] exploding, no more whatever it is.
[9:16] The way that you react. Like you just are able to
[9:19] emotionally look at things and respond.
[9:22] And you know, if you need a moment, you need a moment,
[9:25] that's normal. Let's be activated.
[9:26] Maybe your lid flips. You just like feel like, I
[9:29] cannot deal with this right now. Like that's also so normal.
[9:32] It's about the repair, the recovery, and then your
[9:34] emotional capacity to fucking handle.
[9:37] These are the four ways that I don't feel like people talk
[9:41] about to create a healthy relationship with your nervous
[9:46] system for $0.00 for free. And notice how I don't say a
[9:50] regulated nervous system because I feel like it's about having a
[9:53] healthy relationship with the nervous system.
[9:55] That is the goal for me personally.
[9:58] And so you've heard of all the classics, right?
[9:59] Somatic shaking, breath work, morning sunlight, vagal nerve
[10:04] humming to soothe and activate your vagal toning, daily
[10:10] movement, or maybe dipping your face in an ice bath.
[10:15] These are all things that work and they're all free and we love
[10:18] those. But today I actually want to
[10:19] talk about things that other people are maybe not bringing to
[10:23] your attention. And those things work.
[10:26] I love them. We'll call them like 1A, but
[10:30] we're going to dive into the four biggest things that impact
[10:33] your nervous system that are literally free.
[10:35] Number one, relationship safety. The biggest disruptor to our
[10:40] nervous system is when you are in conflict constantly with a
[10:45] partner, with a friend, with a Co worker, with a family member.
[10:49] That is the biggest thing that truly disrupts our nervous
[10:53] system and not feeling safe within those relationships to
[10:56] maybe have hard conversations or to have conflict can be
[11:00] incredibly disrupting for our nervous system.
[11:03] And I think this is one of the biggest things people look past.
[11:05] They feel so isolated in their experience with their nervous
[11:09] system, when in fact, it's community.
[11:12] Being around other people who have healthy relationships to
[11:14] their nervous system allows you to actually step into that too.
[11:17] Like, it is crazy the way that our bodies respond to being
[11:20] around other people that make us feel safe.
[11:23] And we cannot overlook this. And I see so many people
[11:26] overlooking it and trying to be so individual with their
[11:29] experience when really it's about friendship and it's about
[11:31] community. In this.
[11:32] I ask you, it's free to evaluate certain relationships, to have
[11:36] hard conversations, to move through big things, or maybe to
[11:41] not have people in your life who really disrupt your nervous
[11:44] system. And, you know, don't completely
[11:46] cut people off and be alone because that's not the move
[11:49] either. You need to be around people for
[11:51] your body, for your nervous system, for your feelings of
[11:54] being safe, but also notice, like, are you in spaces that
[12:00] support you in that? And if not, can you put yourself
[12:03] in those spaces? Can you purposefully go out and
[12:07] search and be in those spaces that create emotional intimacy
[12:11] and safety? I feel like the retreat I was
[12:12] last at, I was like, wow, I feel so emotionally safe with these
[12:15] women. This is literally incredible.
[12:17] It changes the way that I feel within myself.
[12:21] Boom. That is the magic right there.
[12:23] And if you need to re evaluate people in your life, that is
[12:26] free babe. Hard truth.
[12:29] Some people will not relate to this, but number 2 is blood
[12:32] sugar regulation. And this is so incredibly
[12:34] important for me because this manages your cortisol, which I
[12:37] will say also with cortisol, people have demonized cortisol,
[12:39] but it's something that we actually sometimes freaking need
[12:42] to get our asses up. And as long as it's not like
[12:46] chronic or super high, like cortisol in itself is not
[12:49] inherently bad. But with that, we need to have a
[12:53] regular related managed cortisol relationship and blood sugar
[12:57] literally impacts that. When I was really struggling
[12:59] with PMDD, I've talked about this in past episodes, but
[13:02] basically I realized that my blood sugar was impacting my
[13:06] hormones and that was impacting my PMDD.
[13:08] And I was really struggling with those intrusive thoughts before
[13:12] your cycle. And in that I really saw that my
[13:17] brain really needs blood sugar regulation to feel regulated
[13:24] within my emotions and my body and I'm able to handle things
[13:27] better. And, and I was looking it up and
[13:28] somebody literally said on the Internet and not saying this is
[13:30] 100% true, but in my research, somebody literally said that the
[13:33] brain sees low blood sugar as a threat within the system.
[13:37] You're like, Oh my God, am I about to be hungry and starving
[13:40] for days? Like no, that that isn't what is
[13:43] going to happen. But the body kind of starts to
[13:45] panic. And the ways that I regulate my
[13:47] blood sugar is eating like really high protein and
[13:50] definitely trying to just like eat in general before having
[13:54] like caffeine and just trying to eat first thing in the morning I
[13:56] think is huge. I used to be like, I need to eat
[13:59] high protein in this stress out. And lately I've been just having
[14:02] avocado toast on sourdough with like balsamic and like Parmesan
[14:06] and it's like not super high protein, but honestly gets me
[14:09] eating in the morning. And sometimes like eating high
[14:12] protein and having that mindset would like make me feel blocked
[14:14] from actually doing the thing like feeding myself.
[14:17] So I've been just allowing myself to really like have
[14:19] whatever feels like healthiest and easiest and like best for my
[14:22] body that day. Because like, especially as a
[14:24] woman in a 28 day cycle, like different days and different
[14:27] times of the month are going to require like different things
[14:29] within my body. So I just try to listen to that
[14:31] intuitively and eat very intuitively.
[14:34] But just like in general for my ADHD mind, just like not
[14:37] forgetting to eat and making sure to eat every couple hours
[14:40] so my blood sugar doesn't drop like is really big for me #3.
[14:44] The thing that you do not think about that is actually impacting
[14:47] your nervous system is your fascia.
[14:50] What the fuck is fascia? If you haven't heard of it, I'm
[14:53] about to blow your mind. Fascia release is going to be
[14:57] the next thing that we're going to do that is free.
[14:59] I'm going to tell you how to do it.
[15:01] But first, what is fascia? Fascia is a thin connective
[15:04] tissue. I had to pull the definition for
[15:06] us. Fascia is a thin connective
[15:08] tissue that wraps around the muscles, the organs, the nerves,
[15:11] and it's your emotional web that literally connects and
[15:15] communicates through your entire body.
[15:17] It literally holds memory and can store trauma, they've said.
[15:22] And it basically generates small electrical signals that informs
[15:26] the nervous system. So it is actually responding and
[15:30] connecting to the nervous system and vice versa.
[15:33] They're working together. And if your body and your fascia
[15:38] is feeling this like in between part of all your nerves and
[15:42] muscles and organs, your fascia, if it is feeling like there is a
[15:46] lot of emotion and stress stored in there, that's going to be
[15:49] communicating to your nervous system and maybe creating a
[15:51] chronic state of staying in a stress mode and not completely
[15:57] completing the stress response cycle.
[15:59] So in that I have been taught to release fascia by one of my best
[16:03] friends, Sydney at my retreat. She hosted A fascia workshop for
[16:07] somatic healing. And I cried my eyes out like a
[16:09] baby. The emotional release was
[16:11] actually insane. Like the emotional release truly
[16:15] was insane. And what she had us do was take
[16:17] a tennis ball, which you probably have around your house.
[16:19] So that's free. Boom, that's another one.
[16:22] But I want you to find a tennis ball and you're going to lay
[16:25] down and you're going to just try to find a really sensitive
[16:28] swap for me, like above the shoulders or kind of like in
[16:30] like the chicken wing part, or maybe it's your mid back.
[16:34] And you find somewhere that holds a lot of tension because a
[16:37] lot of the physical pain in our body is connected to our
[16:41] emotions and to our nervous system and to stress.
[16:44] So you locate where it is with the tennis ball and you just
[16:48] breathe into it. You melt and you're supposed to
[16:50] breathe in and sigh it out. And you're supposed to stay here
[16:56] for as long as it takes for it to release.
[16:57] It could take like 10 to 15 minutes and you really want to
[17:00] melt and have patience and just be so gentle with your body
[17:04] during fascia release. You can't just like get in there
[17:07] or else the fascia is going to like respond in a way you know
[17:10] when you get a massage and like they can't go deep right away
[17:12] because you need to like move into it.
[17:15] Another way to release fasher just like get it fluid and
[17:17] moving is any spinal movement cat and cows or maybe rolling
[17:22] your feet on a spiky ball or if you don't have a spiky ball,
[17:24] like a water bottle or something that you have in your home or
[17:28] just doing like acupressure on your feet.
[17:31] Just like because your feet like is an entire map of your whole
[17:35] body. It's like all connected.
[17:36] It's actually crazy. So #3 is releasing fascia and
[17:40] looking more into that because it's actually so interesting.
[17:42] And finally #4 is about truly having a connection to self.
[17:48] And the actual step that is literally free is micro self
[17:51] check insurance. These are conversations
[17:53] throughout the day. Oh my God, the sunset.
[17:57] Wait so pretty. We wish you guys could fully see
[18:00] these micro self check insurance are literally about having
[18:04] conversations. Little check insurance and
[18:06] little moments throughout the day where you have conversations
[18:09] with yourself and the questions you can ask yourself are one,
[18:13] What's alive in me right now? Just checking in and being fully
[18:16] honest. What is going on within your
[18:18] heart right now? Because it can only begin to
[18:20] unweave if you have awareness for it #2 Do I have any unmet
[18:25] needs right now depending on how I'm feeling?
[18:27] If so, how can I meet that need? And question number three, well,
[18:31] it's not really a question. This is more a confidence boost
[18:34] moment #3 is reminding yourself I'm capable, I am safe.
[18:39] And just being like, I got this, like I'm proud of myself.
[18:41] Like look at what you've done girl.
[18:43] And by having these little confident boost throughout the
[18:45] day, you're just connecting with yourself, checking in.
[18:48] It's like you have like the little sister version of you
[18:51] next to you and you're like, hey girlie, just want to check in
[18:54] How we feeling, how we doing? How can we hype ourselves up a
[18:57] little bit more right now? And for me, IFS or internal
[19:01] family systems that I've talked about in the past, inner parts
[19:04] conversations have really helped me be like, OK, I have a part of
[19:07] myself that feels this way and a part of myself that feels this
[19:10] way. And how can I like move through
[19:12] it and work it out? And by having conversations with
[19:15] yourself and just checking in and moving through things and
[19:18] reasoning with yourself and reframing and just constantly
[19:21] being connected to truly how you feel, you will notice that your
[19:24] whole nervous system feels safe because you are rooted in that
[19:28] root chakra energy. I got myself.
[19:30] I have little me next to me. And I got her and I love her and
[19:34] we're going to do whatever it takes to just protect her.
[19:36] And that doesn't mean Shields her from the world.
[19:38] That literally just means reminding her of her fucking
[19:41] power so that she can thrive. So those are the things, number
[19:45] one, relationship safety #2 blood sugar regulation #3 fascia
[19:50] release and #4 self micro check insurance.
[19:54] You got this. All those things are free.
[19:56] And I talked about the other little actionable things
[19:58] earlier, but these are the things that actually matter,
[20:01] aren't actually important. If you love this episode, make
[20:04] sure to share it with somebody. Copy the link, share it on
[20:06] Instagram, show me where you're listening.
[20:08] It literally makes my entire day, entire life when you share
[20:11] with somebody or you share with me your thoughts, your
[20:13] downloads, and just make sure to like.
[20:14] Comment below where you're listening from and just any
[20:17] thoughts that come to you during this process.
[20:19] I want to hear all your downloads, all your thoughts,
[20:22] anything that you have to also bring to the table a different
[20:25] perspective. Like I want this to be an open
[20:27] conversation. And if you're new here and you
[20:29] are not following or subscribing to the YouTube or the podcast,
[20:33] get to follow because and then because come back like I loved
[20:38] having you. OK, I'm like, I never know how
[20:40] to do those things, but I love you.
[20:43] This is Kayla Rose. You are inherently worthy.
[20:45] Please don't forget it. And yeah, come back to this
[20:49] episode if you need and know that you have everything within
[20:53] you to do everything that you would want to do in this life.
[20:56] And also, oh, I forgot to tell you if you want to join the 10
[21:00] day challenge, this is like your last like 8 hours to do it when
[21:03] this launches. Yeah.
[21:06] So go check that out. OK, It's gonna be linked below.
[21:08] It's like to connect to your artist self and become the most
[21:11] magnetic version of yourself that is fully seen.
[21:13] OK, bye.

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