Most of us were never taught how to self-regulate. Instead, we learned to push through, shut down, or explode, because that’s what was modeled for us. These aren’t personality flaws; they’re nervous system responses passed down through generations.

In this episode of the NeuroHeir℠ Podcast, I share a simple, one-minute grounding practice you can use anytime you feel overwhelmed. You’ll learn why your nervous system reacts before you can think, what “somatic” really means, and how short practices can make a lasting difference for you, your relationships, and the legacy you’re creating.

Inside the episode, you’ll discover:

• A 5-step grounding practice that takes less than one minute.
• How generational patterns shape the way we respond to stress.
• Why naming sensations and orienting in the moment sends powerful safety cues to the body.
• How this practice connects to my 4N framework—Notice, Name, Nurture, and Navigate.

By the end of this episode, you’ll have a powerful, research-backed tool to help you pause, reconnect, and choose how you want to respond instead of reacting on autopilot.

🎧 Listen now and download the free One-Minute Grounding Practice handout in the show notes to bring your nervous system back into balance—one breath at a time.

Research shows that body-based or somatic approaches can directly support nervous-system regulation by engaging interoception and proprioception (Payne, Levine, & Crane-Godreau, 2015) and improving trauma-recovery outcomes through embodied awareness and regulation (Price, 2005).

If this episode resonates, share it with someone who could use a moment of calm today, and DM me on Instagram @aligningwithleanna to let me know how the practice felt for you. Every small step matters, and I’d love to celebrate yours.

Episode 3 References

Payne, P., Levine, P. A., & Crane-Godreau, M. A. (2015). Somatic experiencing: Using interoception and proprioception as core elements of trauma therapy. Frontiers in Psychology, 6, 93. https://doi.org/10.3389/fpsyg.2015.00093

Price, C. J. (2005). Body-oriented therapy in recovery from child sexual abuse: An efficacy study. Alternative Therapies in Health and Medicine, 11(5), 46–57. PMID: 16189948; PMCID: PMC1933482.
Web link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1933482

Connect with me:
Instagram → @aligningwithleanna
Disclaimer:
Although I am a licensed Associate Clinical Mental Health Counselor, The NeuroHeir℠ Podcast is not a substitute for therapy, counseling, or medical treatment. The tools and practices I share are for educational and coaching purposes only. Every nervous system is unique, and what we discuss on this podcast should not replace your own individual therapeutic work or professional support.

The focus of this podcast is my coaching work, which centers on education, nervous system practices, and generational healing tools designed to support—not replace—your personal journey with a qualified provider.

If you are struggling with your mental health or experiencing overwhelming emotions, please seek support from a licensed professional in your area. You don’t have to do this work alone.