From Overwhelm to Sovereignty: Nervous System Alchemy with Hilary Russo

Oct 02, 2025

Imagine standing at the edge of a crashing wave. Your nervous system is screaming danger, but your higher self knows—on the other side is calm water. This episode is your invitation to dive through.

I sit down with the radiant Hilary Russo—certified Havening Techniques® Practitioner, trauma specialist, and founder of the Hug It Out Method—to explore how leaders, entrepreneurs, and visionaries can befriend their amygdala, regulate stress, and create new neural pathways that serve sovereignty rather than sabotage.

We dive into the alchemy of nervous system mastery—why your body often knows the truth before your brain does, how childhood beliefs shape your “BS” (belief system), and how to transmute anxiety into clarity through tools like Havening, gratitude, and visualization. Hilary shares her journey of shifting from surviving to thriving, plus powerful practices you can embody immediately to ground your energy while pursuing bold, empire-building goals.

If you’ve ever felt stuck in perfectionism, burnout, or doubt, this conversation will help you regulate your inner world so you can manifest your highest vision with calm confidence. Your nervous system doesn’t have to be your enemy—it can be your ally, your royal guard, and your reminder that you are safe, powerful, and sovereign.

Because when you learn to hug it out with yourself, you create space for manifestation, momentum, and magic.

Enjoy, sovereigns!

Listen to the episode on Apple Podcasts, Spotify, Google Podcasts, Amazon Music, or your favorite podcast listening platform. You can also watch the episode on Youtube.

Hug It Out: Nervous System Regulation for High Achievers with Hilary Russo

Published on Crown Yourself Podcast Blog by Kimberly Spencer

0:00 – Welcome to Crown Yourself

Kimberly Spencer: Welcome to the Crown Yourself Podcast, where together we build your empire and transform your subconscious stories about what's possible for your business, body, and life. I’m your host, Kimberly Spencer, founder of Crown Yourself, and a master mindset coach, bestselling author, and TEDx speaker.

Each week, you’ll get conscious leadership strategies to help you reign with courage, clarity, and confidence—so you can make the income and impact you deserve.

2:30 – Introducing Hilary Russo

Kimberly Spencer: Today, I am so honored to welcome my dear friend and phenomenal podcaster, soon-to-be bestselling author, and nervous system regulation expert, Hilary Russo.

Hilary Russo: I’m so happy to be here, Kimberly! As a practitioner and trainer in the Havening modality, I’ve seen how critical nervous system work has become—especially now, in this age of AI and digital overwhelm.

5:45 – The Nervous System in the Age of AI

Kimberly Spencer: With the rise of AI, entrepreneurs and leaders everywhere are feeling overwhelmed. It’s like a tornado of change—how do we stabilize when the world moves so fast?

Hilary Russo: Our nervous systems weren’t designed for this constant flood of information. When we’re overwhelmed, the amygdala (the fight-or-flight center in the brain) goes into overdrive. Nervous system regulation helps you step out of survival mode and remind yourself: “I’m safe.”

8:50 – Havening: A Self-Regulation Tool

Hilary Russo: Havening is one of my favorite tools. It’s a psychosensory technique—touching your arms, face, or hands while pairing it with visualization or soothing words. It calms your amygdala, lowers stress hormones, and literally tells your body: You are not in danger.

Kimberly Spencer: I love how simple it is—and how quickly it shifts you from chaos to calm.

11:40 – Parenting, Generational Beliefs & Nervous System Reframes

Kimberly Spencer: Growing up, my dad always said, “When in danger, when in doubt, run and holler, scream and shout.” I almost repeated it to my son—but stopped myself. Instead, I reframed it: “When in danger, when in doubt, take a deep breath and let it out.”

Hilary Russo: That’s so powerful! Nervous system regulation isn’t just for us—it’s something we can pass down to our children as a legacy of resilience.

13:15 – The Hug It Out Method

Hilary Russo: I created the Hug It Out Method from the modalities I use daily. It stands for:

Humor
Understanding
Gratitude

It’s about giving yourself permission to self-regulate, laugh at your stress, and shift your emotional state. Hugging it out with yourself is a form of sovereignty.

20:30 – Self-Regulation for Big Goals

Kimberly Spencer: Any new goal triggers uncertainty—and your nervous system goes, “What the hell is this?!” So how do we regulate while chasing those big, bold dreams?

Hilary Russo: Visualization is key. Paint the picture of the outcome you want while calming your nervous system. Gratitude amplifies it. And remember—sometimes you just haven’t reached your highway exit yet. Trust that it’s on its way.

26:00 – Belief Systems (Your BS) and Self-Sabotage

Hilary Russo: Most leaders’ challenges trace back to their BS—belief system. Limiting beliefs get wired into the body. But here’s the good news: resistance is a message. It means you’re ready for growth. Dive through the wave instead of running from it, and you’ll find calm waters on the other side.

33:15 – The Body Always Tells the Truth

Kimberly Spencer: The brain can lie, but the body always tells the truth. Symptoms often mirror subconscious struggles. When I sold my e-commerce business, I developed hand pain—because I was literally grasping onto an old identity.

Hilary Russo: Yes! That’s why awareness of where you feel tension—shoulders, throat, chest—is key. It shows you what your nervous system is holding.

39:20 – Intuition, Fear & Signs from the Universe

Hilary Russo: Discernment is everything. Sometimes fear feels like intuition. For me, silence and signs help—triple numbers, synchronicities. These are reminders: you are protected, you are safe.

44:30 – Patience, Safety & Letting Go of Ego

Hilary Russo: My biggest lesson? Patience. I used to want everything yesterday. But nervous system regulation taught me that safety comes from within—and when you trust, you don’t need to control the timeline.

49:20 – Asking for Help as a High Achiever

Hilary Russo: High achievers struggle to ask for help. But asking doesn’t make you weak—it makes you sovereign. When you allow others to serve you, you create space for collaboration and abundance.

Kimberly Spencer: Amen. I cried tears of gratitude when a mother’s helper cleaned my car seats without me even asking. That’s the beauty of support—it goes beyond what you imagined.

55:00 – Rapid Fire Q&A

Kimberly Spencer: Let’s do some rapid fire!

Favorite female character?
Hilary Russo: Laura Ingalls Wilder. She was a rock star of her time.
Person you’d trade places with for a day?
Hilary Russo: Mel Robbins… or Oprah. Total queens.
Money routine that makes you feel safe?
Hilary Russo: Gratitude, and surrounding myself with trusted financial advisors.
What do you define as your Queendom?
Hilary Russo: Being a divine feminine container of safety, love, and compassion.
How do you crown yourself?
Hilary Russo: Through self-care, presence, and leading with love.

59:20 – Connect with Hilary Russo

Find Hilary Russo on social media @HilaryRusso, on her Holistically Speaking Podcast, or through her site at hilaryrusso.com.

1:01:20 – Final Word

Kimberly Spencer: Thank you for tuning in, sovereigns. Own your throne. Mind your business. Because your reign is now.