Learn How to do Self Care Properly

It can be incredibly challenging to do self-care when you are experiencing a dysregulated nervous system. The stress in our lives has become more frequent, subtle and insidious. As result we tend to accumulate a lot of unresolved stress - this triggers a threat response in our bodies. Our nervous system is designed to keep us safe, but, it doesn’t know the difference between an email and a tiger trying to eat us. This course will guide you through evidence-based exercises on how to gently balance your response to stress. When you begin restoring your nervous system's regulation - This is self-care.

Sign of a Dysregulated Nervous System

  • Emotional Stress

    Do you feel constantly stressed, overwhelmed, or have difficulty relaxing? Do you feel stuck or lacking motivation?

  • Physical Stress

    Do you have chronic muscle tension, inflammation or chronic aches & pains? Do you experience exhaustion, fatigue or feel lethargic in the mornings?

  • Life Stress

    Have you experienced high levels of stress, trauma or challenging life experiences? Do you experience digestive issues such as IBS, bloating or constipation?

  • If you experience more than half of these symptoms

    You will benefit from learning how to restore the balance of your nervous system.

Course curriculum

  1. 1
    • Welcome

    • Welcome Notes

    • How to Use This Course

    • How to Use This Course Notes

  2. 2
    • Nervous System Anatomy

    • Introduction to Polyvagal Theory

    • Nervous System Mapping Walkthrough

    • Workbook

    • The Mind Body Connection Through The Vagus Nerve

    • Regulation Exercise: Soft Belly Breathing

  3. 3
    • Vagus Nerve and Enteric Nervous System Anatomy

    • Baseline Assessment PDF

    • Baseline Assesment

    • Vagal Tone and The Vagal Brake

    • Regulating Exercise: 1:1 Breathing

    • Regulating Exercise: 1:2 Breathing

  4. 4
    • Signs, Symptoms, and Effects of a Dysregulated Nervous System

    • Challenging Beliefs PDF

    • Challenging Beliefs Walkthrough

  5. 5
    • Blended Nervous System State: Play

    • Play PDF

    • Blended Nervous System State: Freeze

    • Mapping The Nervous System PDF

    • Blended Nervous System State: Stillness

    • Practicing Stillness PDF

    • MVMNT Restorative Practice

  6. 6
    • Co-regulation and Connection, Using the Social Engagement System

    • Attachment Styles and Co-Regulation

  7. 7
    • Recap of Poly Vagal Theory, Window of Tolerance, Nervous System Regulation, Nervous System Mapping, and Regulation Exercises

    • Polyvagal Theory and Optimal Arousal Theory for Performance

    • Debriefing Questionnaire

  8. 8
    • What is Nervous System Downregulation

    • Mapping Downregulation

    • Contact Point Meditation For Sympathetic Activation

    • Contact Point Meditation For Dorsal Vagal Shutdown

    • Interoception Meditation

    • Attend and Befriend Meditation

  9. 9
    • Reshaping the Nervous System

    • Mapping Glimmers and Triggers

MVMNT Practice Pillars

  • Collected Knowledge

    The MVMNT practice is built on the studies and principles of Kinesiology in the areas of exercise physiology, neurophysiology, sports psychology, breathwork and yoga.

  • Connected Mind

    The MVMNT practice teaches you how to honour the mind-body connection. Addressing the nervous system and nurturing it, impacts the interplay between the mind and body.

  • Connected Body

    Going beyond the physical range of motion, MVMNT course Restoring the Nervous System teaches you evidence-based techniques for how to repair and heal.


Founder & Owner

Crystal Derry

Crystal felt early on in her career that purposeful movement was key to unlocking a better life. With a degree in Exercise Physiology and accreditation in Movement Analysis and Functional Range Conditioning, she developed a series of programs that utilize movement in order to awaken the nervous system and unlock better performance. Unsatisfied with only the kinetic benefits of movement, Crystal also became a registered therapist and yoga instructor in order to bring the positive benefits of meditation and psychology into MVMNT. This resulted in a program based on years of movement learning and testing, distilled down to the exact programs necessary for living the fullest possible life.


importance of breathing


@mobility_mvmnt @crystalmderry #mobilitymvmnt has helped me so much with not only my mobility but also my awareness of my breathing in a workout or when I’m stressed. It had never really occurred to me how much breath work is important. Todays video only solidifies that.

mind-body connection


...because so much that goes on inside your body is linked (that mind-body connection is real, y’all) and creates physical tension that builds and builds and layers and tangles and doesn’t get better until we address it…we are all walking around with heaviness and tightness and wound up insides and and and… today’s practice is that first step.

what is self-regulation?


What is Self-regulation? Its the ability to understand and manage your own behaviour and reactions. We love the education behind everything in this series before the mobility portion 🙏🏽

learning to relax


After today's @mobility_mvmnt, I feel as relaxed as Flint cuddled in bed 😆 Turns out I was holding a lot of tension like, everywhere. Today's soft tissue work was much needed.



Today’s lessons - releasing stress and ohhhh yes I have stress that’s ready to go. I need to downregulate. Much of my tension and pain are triggered by emotions and high stress. Thanks for this video sequence, my fav to date.