How to Have One Slow Morning a Week (And Why It Helps Your Nervous System)
Oct 16, 2025
I’ve been thinking a lot lately about how fast life moves.
Does this sound familiar? You tell yourself your going to take it slow, maybe on a Sunday morning when the to-do list is shorter than most, yet still find yourself rushing through the morning — checking your phone, thinking about your to-do list, and getting pulled right back into that go-go-go energy before you’ve even taken your first full breath.
I get it.
I've been there, and still get there sometimes - even on days when I tell myself that it's a full day of no work, no rushing, no pushing.
But here's a tip that helped me and I think it'll help you too, especially if you're new to this.
Instead of trying to take every moment slowly, try one slow morning a week.
That’s it.
Not every day. Not some huge lifestyle change.
Just one morning — where you give yourself permission to move slow, feel your body, and let my nervous system settle before you do anything else.
It can be kind of life-changing, honestly.
Why slowing down matters for your nervous system
When we wake up and instantly start moving fast, we’re firing up the sympathetic nervous system — that “fight or flight” mode that helps us get things done, but also keeps our body in a low-level stress state.
A slow morning activates the opposite: the parasympathetic nervous system — what’s often called our “rest and digest” mode. This is where healing happens, digestion works better, the mind softens, and our energy starts to regulate naturally.
If you’ve heard of the vagus nerve, it’s a big part of this process. It’s the main nerve that tells your body, “You’re safe.” When the vagus nerve is activated, your heart rate slows, your breath deepens, and your whole system starts to feel grounded again.
Some studies have even found that stimulating the vagus nerve (through breath, gentle movement, or meditation) can help improve heart rate variability, digestion, and even mood.
But the beautiful thing is — you don’t need fancy tools or equipment to do this.
You can do it just by slowing down.
What a slow morning can look like
There’s no “right” way to do this.
That’s actually the point — to let go of having to do it right.
(Choose and adapt — there is no one right way)
Here are some ideas. Pick a few that call to you, keep them light, and let them unfold naturally:
| Practice | What it supports | Notes / Tips |
|---|---|---|
| Gentle movement (stretching, yin yoga, slow walking) | Moves stagnant energy, wakes up body softly | No need to push — just organic ease |
| Breathing / pranayama | Direct vagal engagement (long exhales, slow breaths) | 4-6 breaths per minute is often soothing |
| Mindful sipping (tea, water) | Anchoring presence, hydration, grounding | Let senses drink in the ritual |
| Savoring sensory input | Sunlight, soft music, birdsong, smell of herbs | Let these be small “doorways” into calm |
| Body scan / somatic check-in | Tune into where tension lives | Don’t judge — just notice |
| Journaling / free writing | Let subconscious edges surface gently | Use prompts: What feels heavy? What wants space? |
| Rest or simple reading | Allow slow openings before doing | This is not “wasting time” — it’s recharging |
| Cold or contrast stimuli (face splash, cold water) | Activates vagus via dive reflex | Be gentle; this is optional and subtle |
It can be ten minutes or two hours. It can be cozy or messy. The only rule is that it feels slow, intentional, and kind.
Start small
I always tell my yoga students to start small and set the bar low.
That’s what keeps things doable. That’s what helps it stick.
So just pick one morning this week and make it a little slower. Maybe that means waking up ten minutes earlier. Or just not checking your phone right away. Or maybe it means moving your whole morning routine outside and listening to nature while you sip your tea.
You don’t have to get it “right.” You just have to show up.
Over time, that one slow morning might ripple out into the rest of your week — but even if it doesn’t, once a week is enough to remind your body how to rest and your nervous system how to regulate.
Try it — and join us one Sunday a Month
If you want a little support in slowing down, I’d love to have you join us for the free Somatic Peace Project community meditation one Sunday each month.
We’ll gather together to regulate our nervous systems, release tension, and return to a place of calm — the same place we touch when we gift ourselves one slow morning a week.
Your body already knows how to rest.
Sometimes, it just needs permission.
To our collective healing,
Crystal
