What Is Nervous System Regulation? Fitness Pilates Newsletter

Another busy week has flown by with courses, trainings, local classes and events, including the Content Creation Day and the Aerobics Masterclass yesterday.

Personally, I’ve been feeling quite overstimulated recently and I’m really looking forward to having a slightly quieter week next week. It actually inspired me to write this newsletter about stress management and nervous system regulation, which seems to be a huge buzz phrase across social media and the wellness industry right now.

But beyond the trend, I do think there is something really important happening.

We are definitely seeing a shift in what clients are coming to classes for. It’s no longer only about the exercises or burning calories. More and more clients are looking for classes that help them feel calmer, sleep better, reduce stress and leave feeling physically and mentally restored.

This is where Fitness Pilates is perfectly positioned.

By adding simple nervous system regulation tools into your classes, you can completely elevate the client experience whilst naturally weaving in education, mindfulness and recovery techniques alongside the movement.

What Is Nervous System Regulation?

The autonomic nervous system has two key branches:

Sympathetic Nervous System
Often called “fight or flight” and associated with:
• Stress
• Tension
• Elevated heart rate
• Anxiety
• Hypervigilance

Parasympathetic Nervous System
Often called “rest and digest” and associated with:
• Recovery
• Relaxation
• Digestion
• Healing
• Calmness

Many clients arrive at class overstimulated, stressed, exhausted and dysregulated from modern life. Fitness Pilates can become an incredibly powerful tool to help shift them into a calmer, more balanced state.

Simple Nervous System Regulation Tools You Can Add Into Fitness Pilates

Breath-Led Warm Ups

Instead of starting immediately with movement, spend 2–3 minutes focusing on breathing.

Try:
• Diaphragmatic breathing
• Lateral rib breathing
• Extended exhale breathing
• Breath with arm patterns

This immediately changes the tone and energy of the class.

Slow Transitional Movement

Avoid rushing transitions between exercises.

Slowing transitions:
• Reduces stress responses
• Encourages body awareness
• Helps clients stay present
• Improves movement quality

This can be especially effective in standing balance work and mobility flows.

Use Longer Exhales

Research suggests longer exhales can help stimulate parasympathetic activity.

Simple cue:
• Inhale for 4
• Exhale for 6–8

This works beautifully during:
• Stretch work
• Roll downs
• Mobility sequences
• Relaxation sections

Layer Mobility With Breath

Pair movement with intentional breathing patterns.

Examples:
• Thoracic rotation with inhale/exhale
• Spinal mobility with breath pacing
• Hip mobility flows with slow breathing
• Side bends with rib expansion cues

This creates a much more mindful and restorative experience.

Add Grounding Techniques

Grounding helps bring awareness back into the body.

Simple ideas:
• Barefoot standing work
• Foot pressure awareness
• “Feel your feet on the floor” cues
• Seated centring moments
• Body scanning

These techniques can help anxious or stressed clients feel calmer and safer.

Reduce Over-Cueing

Many instructors over-teach because we genuinely want to help.

However, constantly talking can overstimulate clients.

Try:
• Pausing between cues
• Using softer vocal tones
• Allowing moments of silence
• Letting clients focus inward

The class often feels calmer instantly.

Music Selection Matters

Music has a huge impact on nervous system state.

Consider:
• Slower BPM tracks
• Instrumental music
• Ambient playlists
• Chillout or Café Del Mar-style sessions
• Gentle transitions between tracks

You can completely change the atmosphere of a class through music alone.

Create “Down Regulation” At The End Of Class

One of the most powerful additions you can make is a proper nervous system reset at the end of class.

Ideas include:
• Box breathing
• Guided relaxation
• Legs up on a stability ball
• Constructive rest position
• Pelvic floor relaxation breathing
• Progressive muscle relaxation
• Meditation or visualisation

Clients will always remember how your class made them feel.

Current Client Trends

Many clients are dealing with:
• Burnout
• Poor sleep
• Hormonal changes
• Anxiety
• High-stress lifestyles
• Perimenopause symptoms
• Chronic pain and fatigue

This is why calmer, restorative and nervous-system-friendly sessions are growing so rapidly in popularity.

Class Ideas You Could Add To Your Timetable

• Relax & Restore Fitness Pilates
• Evening Candlelight Pilates
• Stretch, Breathe & Release
• Sunday Reset Sessions

These styles of classes work incredibly well both face-to-face and online.

A Final Thought

Clients are looking for movement that helps them feel:
• Stronger
• More mobile
• Less stressed
• More energised
• More connected to their bodies

Sometimes the most powerful thing we can offer is not more exercises or constantly creating different class plans week after week, but helping clients slow down, breathe properly and regulate their nervous system.

I hope this gives you some ideas and inspiration to try in your classes this week.

If you’ve been incorporating nervous system regulation tools into your sessions, I’d love to hear what’s been working well for you.

Have a wonderful week everyone.

Please WhatsApp me on 07976 268672 or leave your feedback in the Fitness Pilates Facebook Group.

Rachel Holmes

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