Show Notes
In this episode, I explore one of my favorite nervous system skills: coregulation — how we borrow steadiness, safety, and connection from the world around us. Even though co-regulation is often talked about in the context of other people, in this episode I break down the many ways we can co-regulate with place, nature, movement, breath, and even small moments of beauty we notice in the environment.
I share what co-regulation actually is on a physiological level, why it works, and how we can use it in daily life when we’re overwhelmed, shut down, anxious, or just… spun out. We talk about the myth of “self-regulation,” the relational nature of the nervous system, and why humans aren’t designed to do this alone.
Throughout the walk, I weave in winter sensory cues, orienting practices, a few personal examples, and some gentle reminders that you don’t need to be perfectly calm to co-regulate — you just need one small place to connect.
Timestamps
00:00 — Welcome to the snowy walk & introduction to today’s topic 01:30 — What co-regulation actually is (and what it isn’t) 03:00 — Why humans are built for relational nervous system support 05:00 — The limits of “self-regulation” and why it’s not a realistic expectation 07:00 — Co-regulating with nature: trees, light, color, movement 09:00 — How to feel for external anchors when you’re overwhelmed 11:00 — Positive environmental cues vs. neutral cues — and why both help 13:00 — A small example: letting the crisp winter air shift your state 15:00 — Co-regulation with animals, posture, and shared rhythm 17:00 — How environment changes our physiology without us trying 19:00 — Why you don’t need to feel “good” to co-regulate effectively 21:00 — The power of pacing, breath, and simply being in motion 23:00 — Micro-moments of connection as nervous system medicine 25:00 — How co-regulation builds capacity over time 27:00 — What happens in the brain and body during co-regulation 29:00 — Using co-regulation as a bridge back into your own body 31:00 — Everyday co-regulation practices you can use instantly 33:00 — Closing reflections & a reminder to look for one small point of connection today
Resources Mentioned
Resources Mentioned

Free Coregulation download 

Submit your questions for the Q&A [here]
Photos and links from this episode: www.mindandmountain.co/podcast 

Ver todos los episodios