12 Ways to Regulate Your Nervous System
Regardless of our life circumstances, we often find ourselves exposed to external stressors. These stressors cause our sympathetic nervous system to send signals to our body to prepare us for fight or flight. This was great when our external stressors were saber tooth tigers, but the constant stress of work, relationships, social media, etc. can cause our nervous to always be amped up.
That's where nervous system regulation comes in. In its most basic sense, this is a fancy way of saying "calm down", but at its core, nervous system regulation helps to bring your body back to a balanced state. Your respiration slows down, your digestion goes back to working condition, and your immune system begins fighting off disease as it should.
When your nervous system is geared up for fight or flight, your body sends all of it energy into protecting you in that moment. Regulating your nervous system tells your body that everything is okay and it's time to relax.
Save this post and pull it out anytime you are feeling stressed or overwhelmed. Take a moment to work through one or more of these practices and let your body know that it's okay to relax.
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It’s truly amazing how much our daily lives can throw us into a state of heightened stress, leaving our sympathetic nervous system constantly on alert. I've learned that actively engaging in nervous system regulation isn't just about feeling better in the moment; it's about building resilience and creating a more peaceful baseline for yourself. When you feel that familiar rush of anxiety or overwhelm, knowing you have practical tools to self-regulate your nervous system is a game-changer. One of the most foundational and effective methods for deep breathing nervous system regulation is diaphragmatic breathing. I remember when I first started practicing this – it felt a bit awkward, but the results were undeniable. To do it, simply place one hand on your chest and the other on your belly. As you inhale slowly through your nose, focus on expanding your belly, letting it rise, while your chest remains relatively still. Exhale slowly through pursed lips, feeling your belly contract. This deep, slow breathing directly activates your parasympathetic nervous system, signaling to your body that it's safe to relax. I aim for 5-10 minutes of this whenever I feel my stress levels climbing, and it's incredible how quickly I can feel my body shift from tension to calm. Another technique I rely heavily on for immediate relief is nervous system regulation grounding, especially when my mind is racing. The 5-4-3-2-1 grounding technique is my absolute favorite. It pulls me right out of my thoughts and into the present moment. I look for 5 things I can see, identify 4 things I can touch (and actually touch them!), listen for 3 things I can hear, notice 2 things I can smell, and finally, acknowledge 1 thing I can taste. This quick mental exercise is perfect for those moments when you feel overwhelmed and need to reconnect with reality. Beyond these immediate interventions, integrating practices like connecting with nature into my routine has profoundly impacted my ability to regulate my nervous system. Even a short walk outside, paying attention to the sun exposure on my skin, the sounds of birds, or the feel of the breeze, helps to reset my system. It’s a gentle reminder to disconnect from devices and the constant digital input that can overstimulate us. I also found that simple physical postures, like putting my 'feet on wall' (legs-up-the-wall pose), can be incredibly restorative, helping to calm my body and mind after a long day. And let's not forget the power of cold showers! While it sounds daunting, even a short burst of cold water at the end of my shower has been a fantastic way to train my nervous system to adapt to stress. It's a quick jolt that, surprisingly, leaves me feeling refreshed and more alert yet calm afterward. Prioritizing good sleep hygiene – like creating a dark, cool bedroom and having a consistent bedtime routine – also plays a massive role in ensuring my nervous system gets the rest it needs to function optimally. These are just some of the many ways to regulate your nervous system, and by incorporating them, I’ve personally experienced a significant reduction in anxiety and a greater sense of inner peace. It's all about finding what works for you and consistently practicing these calming techniques.
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