At-Home Strength Training Guide & Video: Regulate Your Nervous System
When you feel triggered, your instinct might be to push yourself with a high-intensity workout to blow off steam. But this approach may not always be the best, especially if you’re already feeling overwhelmed. Instead, low-intensity strength training can be more effective in calming your nervous system, shifting it from a sympathetic “fight or flight” state to the parasympathetic “rest and digest” mode.
Through this month, we’ve explored how breathing and movement can help soothe your nerves. Today’s guide combines those principles with strength training that’s approachable and easy to perform at home.
Strength Training & Breathing
This guide teaches you how to properly breathe and brace your core during strength training exercises. By learning to breathe deeply and stay relaxed under physical stress, you can train your mind not to overreact to mental stress. Since stress is both a mental and physical experience, training the body through low-intensity strength workouts can gradually build your capacity to handle higher stress levels in life.
By starting small and consistently practicing, your body adapts to these physical stressors, ultimately enhancing your overall resilience. This adaptation doesn’t happen overnight, but with time, your stress tolerance will significantly improve.
At-Home Strength Training Video
Here’s a strength training workout you can do at home with minimal equipment. Focus on calisthenics (bodyweight exercises) and low weights you can find around the house.
Duration: 20-60 minutes
click here to get to your guided at-home strength training workout!
Conclusion
Strength training is a powerful tool not just for building muscle by also for calming your nervous system and managing PTSD. By incorporating low-intensity exercises that combine mindful breathing and controlled movement, you can train your body to handle stress more effectively. Whether you’re using household items as weights or sticking to bodyweight exercises, this routine will help you stay grounded and build mental resilience.
Ready for real transformation through coaching from someone who’s lived through PTSD and has now overcome? Contact Coach Dee today.
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If you’re tired of generic workout programs that don’t account for your body’s unique needs, it’s time to train smarter. My virtual personal training services will help you:
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About the Author: Coach Dee
Deborah Park, known as Coach Dee, is the owner of Drip Training LLC and an ACE Certified Personal Trainer and Health Coach. With a background in architecture and kinesiology from the University of Virginia, she has extensive experience in personal training and athletic coaching in a clinical (physical therapy) setting. Coach Dee combines her scientific knowledge with years of hands-on experience to create programs that empower clients to regain control over their bodies and minds.
Her journey into personal training was deeply influenced by her personal struggles, including recovering from a life-changing car accident that led to PTSD and pain from scoliosis. This experience gave her a unique understanding of the connection between mental health and physical well-being. Coach Dee is committed to helping clients develop resilience, build strength, and rediscover their confidence—no matter the challenges they face.
