At-home guide for strength training guide to calm your nervous system and manage PTSD

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: the perfect combination

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 guide

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.