Switching from Survival to Healing: The Daily Practice That Changes Everything

One of the most important truths I teach my patients is this:

Our bodies will always prioritize survival over healing.

This means that if we are constantly rushing, worrying, multitasking, or bracing ourselves for the next crisis, our nervous system stays stuck in Sympathetic Mode—also known as fight or flight, or Survival Mode.

And here’s the thing:
We cannot heal—not fully, not deeply—while our bodies believe we are in danger.

To truly repair, restore, and rejuvenate, we must actively guide ourselves into Parasympathetic Mode—the rest and digest, repair and restore, or simply. what I lovingly call, Healing Mode.

The beautiful part?
Shifting out of Survival Mode isn’t complicated. It’s a daily practice of reminding our bodies:
“I am safe.”

Below are simple, powerful tools to help us switch into Healing Mode each day.

Ways to Guide the Body into Healing Mode

1. Tell Your Body, “I am safe.”

Yes—say it out loud.
Write it down.
Repeat it throughout the day.
And most importantly, feel it.

When we consciously reassure our body, we interrupt old stress patterns and activate healing pathways.

2. Take a 3–15 Minute Walk After Each Meal

Gentle movement after eating stabilizes blood sugar, reduces inflammation, and signals to the body that all is well. This small habit has an enormous impact.

3. Walk in Nature—or Simply Be in Nature

Trees, sunlight, and fresh air instantly calm the nervous system. Even sitting by a window and looking at the sky or greenery shifts us toward parasympathetic balance.

4. Eat at Least 30 Grams of Protein per Meal

Protein helps regulate blood sugar, promotes steady energy, and prevents the stress spikes that push us back into Survival Mode.

5. Chew Your First Bite 31 Times

This one surprises people!
But science shows that by the 31st chew, your body automatically moves into parasympathetic mode. It stops bracing and starts digesting.
Try it—it’s a profoundly grounding ritual.

6. Practice Box Breathing

This simple technique can shift your body into Healing Mode in just over one minute:

• Inhale for 4

• Hold for 4

• Exhale for 4

• Hold for 4
  Repeat four rounds.

You’ll feel your whole system reset.

7. Meditate for Five Minutes

Search “five-minute guided meditation” on YouTube.
There are countless options—choose one that feels calming and familiar.
Just five minutes a day builds a more resilient nervous system.

When we integrate these practices, we send a powerful message to our body:
I am safe. I am supported. I can heal now.