What if your constant stress, emotional triggers, and exhaustion aren’t a mindset problem, but a sign your nervous system is stuck in survival mode?

In this episode of Trauma Rewired, we explore the science of nervous system reset, nervous system regulation, and how to restore the nervous system after chronic stress and trauma. Jennifer Wallace and Elisabeth Kristof unpack how the autonomic nervous system governs your reactions, why trauma is stored as patterns in the body, and how to begin the process of nervous system recovery without forcing or overwhelming yourself.

You’ll learn how the sympathetic (fight or flight) and parasympathetic (rest and digest) branches work together, why dysregulation is not a personal failure, and how practices like movement, breathwork, and interoception can help you regulate more effectively. This conversation also covers the difference between “big T” and “small T” trauma, why nervous system healing requires both individual and collective approaches, and how to build resilience so you can meet life’s challenges without staying stuck in survival mode.

This episode is both a science-backed education and a compassionate guide for anyone ready to experience a genuine nervous system reset.

Timestamps

00:00 – Triggers and the Nervous System
02:15 – The Nervous System as the Body’s Operating System
05:35 – Autonomic Nervous System and Stress Responses
08:30 – Sympathetic vs. Parasympathetic States
12:05 – Nervous System States and Emotional Patterns
16:50 – Triggers as Nervous System Reset Opportunities
18:05 – The Stress Response and Survival Mode
23:25 – Trauma and Nervous System Dysregulation
28:40 – Chronic and Complex Trauma Effects
36:10 – Emotional Processing for Nervous System Healing

Topics discussed in this episode:

How to restore the nervous system after chronic stress and trauma
How nervous system regulation improves emotional resilience and physical health
How the autonomic nervous system works (sympathetic vs. parasympathetic explained)
How trauma imprints on the nervous system and keeps you in survival mode
How to use nervous system healing practices like breathwork, movement, and interoception
How to exit fight or flight safely when the danger has passed
How nervous system reset supports emotional processing and better decision-making
How to use interoception to sense, interpret, and respond to internal body signals
How to regulate the nervous system daily with small, consistent practices
How dysregulation impacts health and the steps to build lasting nervous system resilience

🔗Resources mentioned:

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Trauma Rewired podcast is intended to educate and inform but does not constitute medical, psychological or other professional advice or services. Always consult a qualified medical professional about your specific circumstances before making any decisions based on what you hear. We share our experiences, explore trauma, physical reactions, mental health and disease. If you become distressed by our content, please stop listening and seek professional support when needed. Do not continue to listen if the conversations are having a negative impact on your health and well-being. If you or someone you know is struggling with their mental health, or in mental health crisis and you are in the United States you can 988 Suicide and Crisis Lifeline.
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We do our best to stay current in research, but older episodes are always available. We don’t warrant or guarantee that this podcast contains complete, accurate or up-to-date information. It’s very important to talk to a medical professional about your individual needs, as we aren’t responsible for any actions you take based on the information you hear in this podcast.

We invite guests onto the podcast. Please note that we don’t verify the accuracy of their statements. Our organization does not endorse third-party content and the views of our guests do not necessarily represent the views of our organization. We talk about general neuro-science and nervous system health, but you are unique. These are conversations for a wide audience. They are general recommendations and you are always advised to seek personal care for your unique outputs, trauma and needs.

We are not doctors or licensed medical professionals. We are certified neuro-somatic practitioners and nervous system health/embodiment coaches. We are not your doctor or medical professional and do not know you and your unique nervous system. This podcast is not a replacement for working with a professional. The BrainBased.com site and Rewiretrail.com is a membership site for general nervous system health, somatic processing and stress processing. It is not a substitute for medical care or the appropriate solution for anyone in mental health crisis.

Any examples mentioned in this podcast are for illustration purposes only. If they are based on real events, names have been changed to protect the identities of those involved.

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How Trauma Lives in the Body and Why Heal Your Nervous System

Trauma Rewired