Your nervous system is your body’s communication channel that connects the body, mind and emotions.
But in our busy day-to-day life, it can get overstimulated and neglected. When this happens, it can lead to feelings of overwhelm, exhaustion , anxiety, and irritability.
This lowers our energy levels and which can eventually to potential burnout.
All these symptoms or reactions are a sign your nervous system is in need of extra care and attention.
Here are 10 simple tips to soothe and care for your nervous system that can help regulate it and get you back into an aligned and balanced state of being.
1. Start Your Day Gently
Before jumping out of bed, lie for 2 to 3 minutes with one hand on your belly and the other on your heart. Take slow gentle breaths in and out, filling out the belly and rising up to the chest. Just for a moment, focus on the rhythm of your breath. This is your first step in listening to the silent language of your body, and signals your feelings of safety and calm to your nervous system.
2. Practice Alignment Meditation
Help bring your body and mind into alignment with a small 5 to 10 minute meditation to quieten the mind before your daily activities begin.
Again the focus is on the natural rhythm of the breath. But if sitting or lying in silence doesn’t appeal to you, listening to a guided 5 or 10 minute meditation is also a great support for your nervous system.
3. Try Walking Therapy for Nervous System Relief
A walk before work, or after doing the school run or maybe during your lunch break or in the evening is great for soothing the nervous system.
It doesn’t need to be a long walk; 20 minutes is enough to get the body moving and help clear the mind.
4. Use a Grounding Practice to Reset
Ground your energy and your nervous system by taking short pauses throughout the day
Sit or stand with your feet flat on the ground. Feel the sensation of your feet connecting with the ground. Take 3 deep breaths in and out, letting your exhale be longer than your inhale. This simple practice brings you back into the present and helps to regulate your nervous system.
5. Shake It Off
When feeling tension in the body due to stress, give your body a 30 second shake. Shake your arms, your legs, your whole body (maybe listen to a song or music if that helps). Shaking helps to reset your nervous system. You often see animals in nature doing this to release tension.
6. Help Calm The Vagus Nerve
The vagus nerve is the pathway to the parasympathetic nerve (the calming nerve). A simple hum or softly singing a song stimulates the vagus nerve and calms the nervous system down. So does gently splashing water on your face or running cold water over your wrists.
7. Create Balance with Positive Affirmations
When your nervous system is triggered, it can activate fight-or-flight mode, making your mind race. Repeating affirmations helps send a message of safety to your body. Try:
- “I am safe. All is well.”
- “I trust my body to guide me.”
- “I allow myself to rest.”
You could repeat these affirmations as a mantra 3-5 times over and over, while doing deep gentle slow breathing.
As an extra support, write these out and stick them anywhere you will see them often, including in your car. Seeing them regularly can help keep your whole system calm and regulated.
8. Reconnect with Nature
Whenever possible, step outside and spend a few minutes outdoors to connect with nature. Be it sitting on the grass or under a tree, listening to the sounds of nature around you, or looking up to the sky and watching clouds passing by.
Anything outdoors that lets nature regulate your nervous system (naturally).
9. Take a Pause
Allow yourself to take a bit of time out, and a pause before switching from another activity to another, such as coming home from work and starting dinner.
When you give yourself this precious time, it gives you a chance to wind down, or prevent any stress from crossing over and helps calm the nervous system down, especially if you´ve had a busy or stressful day.
This could also be applied for children when they come home from school. It gives them a chance to reset their nervous system before starting any homework or chores.
10. A restful night’s sleep
A good night´s sleep is essential for your overall wellbeing. It reduces your anxiety and stress levels, enhances your mood and your ability to cope better in your day to day life.
My top recommendation: switch off from mobile activity about an hour before going to bed to prevent it from stimulating your mind and disturbing your sleep.
As you settle into bed, close your eyes and gently scan your body. Notice where you’re holding tension—your jaw, your shoulders, your stomach. Gently invite these areas to relax by imagining the tension softening and releasing, letting go of the day
As an extra, you could also write down or acknowledge at least 3 things or more that you appreciated in your day or that you felt grateful for.
Just as you ended your day with appreciation, you could start your morning with intention. After your gentle breathing practice, set your intention for the day ahead—something small that you’re looking forward to.
This sets your day on a positive note and a happier nervous system
Your nervous system is always listening. These simple practices give it the message that you are safe. What is one small practice you´d like to try today? Start with just one and see how your nervous system responds
Let me know in the comments, I’d love to hear what resonates with you!
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