Mini Blog: Quick Nervous System Reset

Life can feel overwhelming at times, and when stress takes hold, our body often slips into “fight or flight” mode. This is the sympathetic nervous system in action, and while it has a useful role in helping us respond to danger, it can become unhelpful if activated too often. Prolonged stress leaves us anxious, restless, and exhausted.

The antidote is activating the parasympathetic nervous system—the “rest and digest” state. Fortunately, there are simple, effective techniques to help reset your nervous system and restore a sense of calm.

1. Diaphragmatic Breathing

Breathing is one of the quickest ways to influence the nervous system. When we are stressed, our breath becomes shallow and fast, often rising into the chest. Instead, try diaphragmatic breathing:

• Sit or lie comfortably (lying down will get you relaxed a lot faster).

• Place one hand on your chest and one on your belly.

• Inhale slowly through the nose, letting your belly rise.

• Exhale gently through the mouth, allowing the belly to fall.

Repeat for a few minutes. This type of breathing signals safety to the brain, slows the heart rate, and promotes relaxation.

--> The Exhale Focus If you are especially anxious, lengthening your exhalation can help. For example, breathe in for a count of four and out for a count of six. The longer out-breath activates the vagus nerve, a major pathway of the parasympathetic system.

2. The “Legs Up the Wall” Pose

This simple yoga-inspired position is deeply restorative. Lying on your back with your legs resting against a wall for 5–10 minutes helps circulation, eases tension, and signals to your body that it is safe to rest. This position is also grounding, particularly useful after a busy or overstimulating day.

3. Gentle Movement

When was the last time you danced? Even a gentle sway in the kitchen can reduce tension in the body. Also, walking outside or slow stretching can soothe the nervous system. The rhythm of walking, in particular, can be meditative and regulating.

4. Grounding Through Touch

Our sense of touch provides powerful feedback to the nervous system. You might try:

• Placing a hand over your heart and one on your abdomen.

• Wrapping yourself in a blanket.

• Pressing your feet firmly into the floor while noticing the contact.

• Walking on grass with bare feet.

These actions create a sense of containment and security, which helps calm anxious energy.

5. The Power of Cold Water

Splashing your face with cool water or holding a cold compress to your cheeks can stimulate the vagus nerve and quickly bring you into a calmer state. It can feel invigorating and help to “reset” racing thoughts. On a really hot evening on the couch, an ice-cube on the face (a minute at a time - it gets cold) can do wonders for relaxing for sleep.

6. Mindful Pausing

Taking small pauses throughout your day helps prevent the build-up of stress. This could be stepping outside for fresh air, enjoying a quiet cup of tea, or simply closing your eyes for a minute. Allowing space between tasks signals to your nervous system that not everything is urgent.

7. Creative or Soothing Activities

Activities that engage your senses and bring joy—such as drawing, gardening, listening to gentle music, or cooking—also regulate the nervous system. They shift your focus away from stress and into the present moment.

Resetting your nervous system does not require complicated routines or hours of practice. By weaving small techniques—breathing, grounding, movement, or rest—into your day, you can move out of anxiousness and back into balance. These practices are gentle reminders to your body and mind that you are safe, supported, and capable of returning to calm.