02/26/2026
Happy Wednesday , amazing parents! ❤️
As a doctor of chiropractic, a wellness business owner, and a mom of two incredible children on the autism spectrum, I know the journey of raising an autistic child is filled with unique joys and challenges. Some days, it feels like you’re juggling a dozen things at once — because you are! Between my practice, my family, and my work online , I’m right there in the trenches with you.
One thing I’m deeply passionate about, both as a doctor and a mom, is the power of co-regulation. When our little ones are overwhelmed, our calm presence can be their anchor. But how do we stay calm when we’re stretched thin?
Here’s a simple but powerful tip I use both at home and in my practice: the 5-5-7 Breathing Technique — a mini-reset for your nervous system.
1. Inhale slowly through your nose for a count of 5.
2. Hold your breath gently for a count of 5.
3. Exhale slowly through your mouth for a count of 7.
Repeating this just 3–4 times can lower your heart rate, ease muscle tension, and bring a sense of peace — allowing you to be the calm center your child needs in a stormy moment. It’s a small act of self-care that makes a world of difference.
I’d love to hear from you! What’s one small thing you do to find your calm in the middle of a chaotic day? Let’s share our wisdom and support each other in the comments below! 👇
With love and wellness,
Dr. Payne Nestor
