Foam Rolling for Stress Relief: A Calming Routine to Soothe Your Nervous System (Follow-Along Video)

Okay, can we talk about foam rolling for a second?

I know, I know—it's not exactly the sexiest topic. Most people think foam rolling is just for athletes or gym bros working out their IT bands. But here's the thing: I stumbled onto something pretty amazing while experimenting with different ways to calm my nervous system.

Turns out, your foam roller might be one of the best stress-relief tools sitting in your closet.

I made a follow-along video because honestly, this routine has become my go-to when I'm feeling wound up, anxious, or like my body is holding onto tension I can't shake. And I wanted to share it with you because... well, who couldn't use a little more calm in their life right now?

Why Foam Rolling Actually Works for Stress (It's Not Just Woo)

Here's what I learned that kind of blew my mind: foam rolling isn't just about working out muscle knots. When you roll certain areas—especially your abdomen—you're actually stimulating your vagus nerve.

Your vagus nerve is like the main highway of your parasympathetic nervous system (that's your "rest and digest" mode, not your "fight or flight" panic mode). When you activate it, your body literally gets the signal to chill out.

But even beyond the science stuff, foam rolling just feels good in a way that's hard to explain. It's like giving yourself permission to slow down, breathe, and actually pay attention to your body for a few minutes.

Plus:

• It releases tension you didn't even know you were carrying

• Helps with pain and stiffness (especially if you sit at a desk all day)

• Gets your blood flowing, which makes everything feel less sluggish

• Improves how you move through your day

The Routine That Actually Changed My Stress Levels

This isn't some complicated 45-minute thing. It's three simple moves that you can do in your living room, and honestly, even 10 minutes makes a difference.

Chest Release: We all hold so much tension in our chests from hunching over computers, phones, steering wheels. Rolling this area helps you literally open up and breathe deeper.

Abdominal Massage: This is the magic one. Lying face-down with the roller under your belly button might feel weird at first, but it's incredible for activating that vagus nerve response. Focus on breathing deeply while you do this—that's where the nervous system magic happens.

Spine Release: Lie lengthwise on the roller and just let your spine melt into it. This one undoes so much of the damage from sitting all day and helps reset your posture.

A Little Upgrade That Makes a Big Difference

If you have a Hyperice vibrating foam roller. (or want to invest in one), use it for the abdominal massage part. The vibration takes the vagus nerve stimulation to another level. I was skeptical at first, but the difference is real.

If you don't have one, no worries—a regular roller works great too.

Here's the Thing About Self-Care

I used to think self-care had to be bubble baths and face masks (which are great if that's your thing). But sometimes the most caring thing you can do for yourself is help your nervous system remember how to relax.

Whether you're dealing with work stress, family chaos, or just the general overwhelm of being human right now—this routine might be exactly what your body needs.

It's not about being perfect or doing it exactly right. It's about taking a few minutes to tune into your body instead of just pushing through another day.

Give it a try and let me know how it feels. Sometimes the simplest things end up being the most powerful.