You know how a single chaotic morning can make your nervous system feel like it’s auditioning for a disaster movie the entire day?
Maybe you woke up late, in a panic mode you finally got dressed, grabbed your bag, and—oh, your phone is dead, even after an entire night on the charger, it’s still lifeless.
Fine. You’ll just grab your laptop to check your schedule, right? But its screen is frozen on an embarrassing meme you definitely regret Googling. Now you’re officially in full meltdown.
It’s a familiar story, but it happens more often than we want. Those dreaded work presentations, getting stuck in the kind of traffic where cars aren’t even pretending to move, and spilling coffee all over your work clothes can create a full-blown existential crisis.
But no need to stress, your nervous system doesn’t just stay stuck in overdrive forever. Just as you can train your muscles through exercise, you can train your body to transition from a mental crash to a calmer state.
This simple yet effective technique can quickly activate your body’s relaxation response to soothe your nervous system and help restore inner balance.
These practices aren’t just for unwinding —they make your body feel safe, stable, and resilient, even when you’ve been feeling on edge, stuck in a loop of stress, or simply craving more ease in your life.
1. Gentle Movement & Stretching
The toll of daily life stress can make us feel stiff, restless, and even physically drained. Practicing gentle movement and stretching helps release this tension and brings a sense of calm to both the body and mind.
Think of simple stretches, yoga poses, and slow-paced walks as a way to reset your body and mind. Even a few gentle neck rolls, shoulder shrugs, and spinal twists can boost oxygen flow and bring immediate relief.
Unlike high-intensity exercises that can sometimes increase Cortisol levels if your body is already overwhelmed, slow and intentional movement eases muscle tension, supports lymphatic drainage, and activates the parasympathetic nervous system, which soothes your nervous system.
Mariana Rascão on Unsplash
2. Try Sensory Relaxation
Sensory stimulation through scent, sound, or touch can calm an overstimulated nervous system and ground you in the present.
The limbic system, also known as the brain’s emotional hub, is directly influenced by scents, which is why certain aromas like lavender, chamomile, and sandalwood can instantly evoke relaxation. To experience the healing potential, try diffusing calming essential oils, use a pillow spray, or rub a few drops of oil on your wrist.
Also, the sound of sea waves, falling rain, or soft music can settle peace over you, that’s because listening to slow, rhythmic natural sounds or relaxing instruments encourages a calmer heart rate and deeper breaths.
In the same way, wrapping yourself in a weighted blanket gives a grounding sensation. The deep touch of a weighted blanket can give a similar comfort as a warm hug, stimulating deep touch receptors that can increase serotonin release, and promote relaxation.
3. Breathwork & Deep Breathing
When you are hyper-stressed, your breathing seems to change—it becomes shallow, rapid, and may even cause tightness in your chest. That’s because your body is in fight-or-flight mode, triggered by the sympathetic nervous system, which is responsible for relaxation and maintaining balance.
One of the simple ways to regain control over your body is trying the box breathing technique. It is a breathwork technique used by Navy SEALs to keep them composed and calm under extreme pressure. Just breathe in for four seconds, hold it for four seconds, then exhale for four seconds, and again pause for four seconds. Do this a few times and you’ll feel your tension melt away.
Another effective method is the physiological sigh—a breathing technique where you breathe twice continuously through the nose and exhale gently through the mouth. As per research from Stanford University, this method is the most effective way to reduce stress compared to other breathing techniques or mindfulness practices.
Deep breathing practice isn’t just a quick fix—committing to just five minutes daily can straighten your body’s ability to handle stress.
4. Splash Cold Water on Your Face
Splashing cold water on your face might sound too simple to be effective when you are stuck in a stress spiral but it can be the fastest way to reset your nervous system.
Exposure to cold water activates the “diving reflex.” It is our body’s natural response that slows down your heart rate, activates the vagus nerve, and constricts your blood vessels so that your body can sustain proper blood flow to vital organs, including the brain and heart.
Because of this reflex, deep-sea divers are able to hold their breath for a longer time in water.
Trying this technique can effectively lower your heart rate, shift your body out of fight-or-flight mode, and make you feel more grounded and in control, especially during sudden anxiety spikes before an important meeting, after a stressful conversation, or when feeling mentally foggy.
Here’s how to do it for maximum effect:
- Use very cold water—ice water is ideal.
- Submerge your face in ice-cold water for up to half a minute or take a cold shower instead.
- Splash your face repeatedly, make sure to focus on your forehead, cheeks, and the area around your eyes.
- Apply a cold compress on your neck and wrist to soothe your nerves.
Ajaila Walker on Dupe
5. 5-4-3-2-1 Grounding Technique
During stress or anxiety hits, your mind races out of control, making it hard to focus or find relief. The 5-4-3-2-1 grounding technique can help you soothe your nervous system by engaging your five senses and redirecting your focus from racing thoughts to the tangible world around you.
Here’s how to do it:
- Five things you can see: Look around and name five things or objects in your surroundings.
- Four things you can touch: Focus on textures around you. Glide your fingers over a soft blanket, feel the cool surface of a table, or absorb the gentle warmth of your hands.
- Three things you can hear: Tune in to the sound around you—birds chirping, the hum of your fridge, or the rhythm of your own breath.
- Two things you can smell: Breathe in deep—let the air carry hits of morning brew, fresh laundry, or your own familiar scent.
- One thing you can taste: Chew a mint, sip your favorite tea, and let the flavors linger in your mouth.
This practice gives your sensory network a break from stress, a go-to therapy practice for moments of overwhelm, when you feel on edge, or when you just need to rest.
6. Do a Vagus Nerve Reset
The vagus nerve is like our built-in time-out switch. It links your brain to vital organs and plays a key role in relaxation, digestion, and heart rate regulation.
It might sound odd, but triggering your gag reflex can instantly activate the vagus nerve. This technique works because the vagus nerve passes through the throat, and stimulating it can send calming signals to the brain. You can do this by gargling water or gently brushing the back of your tongue with a toothbrush (just enough to activate the reflex without any discomfort).
If gagging isn’t your thing, a gentle neck massage may be all you need. The vagus nerve also extends along both sides of your neck, so lightly massaging in slow circular motions around the front sides of the neck, below the jawline (carotid sinus) for a minute or two can help stimulate it.
Both of these methods offer quick relief, helping you feel more grounded and balanced.
7. Shake It Off (Literally!)
You might have noticed your dog might shake off its body after any exciting or stressful event. This isn’t random—it’s their body’s way of shedding stress and resetting the nervous system. And lucky for us, we can do it too.
Shaking, or neurogenic tremoring, is a natural way to discharge stored stress, tension, or even trauma.
In moments of intense emotional overwhelm, our nervous system enters into survival mode, causing muscles to tighten and stress hormones to spike. Shaking your body disrupts that cycle, releases excess energy, and brings the body to a relaxed state.
To try it yourself, simply stand up and loosen your limbs. Start by shaking out your hands, arms, and legs for about 30 seconds to a minute. You can bounce gently on your feet or wiggle your whole body like you’re shaking off water. You’ll likely feel a little silly while doing this—but afterward, your body will be lighter and more energized.
Catia Fena on Dupe
8. Try Humming, Singing, or Chanting
Humming a tune or belting out your favorite song can instantly lift your mood.
When you hum or sing, the vibration in your throat stimulates the vagus nerve which can ease stress and calm your body. Even a gentle “mmmmm” sound when you hum along to a song or sigh in relief can soothe your nervous system.
This is why practices like chanting “Om” in yoga or singing in the shower can feel so deeply grounding. It gradually lowers your heart rate, deepens respiration, and eases anxiety.
So, if you ever feel like everything is too much, let out a hum or sing your heart out, and let your body naturally find calm.
9. Practice Progressive Muscle Relaxation
If you’ve been feeling like a coiled spring from stress, Progressive Muscle Relaxation (PMR) can help release the pressure. The tensing and relaxing of your muscles can release the build-up tension while activating the parasympathetic nervous system which can shift your body into a calmer state.
If you feel like trying it out, settle into a calm space and practice deep breathing. Now, start at your feet and move upward, squeeze each muscle individually, hold for a few seconds, then relax and notice the release. This helps your brain recognize what relaxed muscles actually feel like, allowing you to release physical tension more easily.
10. Sleep & Rest
Intentional rest and deep, restorative sleep are the ultimate reset for your nervous system. When you are constantly running on fumes, your body remains in a state of high alert, making it harder to regulate stress. Quality sleep soothes your nervous system, allowing it to repair, restore balance, and function at its best.
But it’s not only about how much sleep you get, but how well you sleep. Keeping a consistent sleep schedule, maintaining good sleep hygiene, and creating a wind-down routine can help shift your body into a parasympathetic (rest-and-digest) state faster, lowering stress hormones and fostering restful sleep.
Try incorporating intentional breaks during the day. Give yourself moments of stillness, even for 5-10 minutes. Practicing yoga nidra, guided meditation, or simply lying down with your eyes closed can activate the relaxation response and prevent exhaustion.
Kelly Price on Dupe
11. Sip Warm Tea or Hold Something Warm
Warmth can bring a deep sense of calm by relaxing your muscles and melting away tension while grounding you in the present moment. Drinking warm beverages isn’t just about hydration—it’s an experience beyond flavor, it’s a ritual. The act of cradling a warm mug, inhaling its comforting aroma, and taking slow sips signals safety to your brain.
If you are not a tea person, holding something warm—like a heat pack or warm towel can have the same effect. Warmth increases feelings of comfort and emotional security, similar to how a warm bath or a heated blanket makes you instantly feel at ease.
12. Foster Connection & Comfort
Sometimes, the simplest things have the biggest impact—like a hug. Receiving a physical touch or warm hug from a loved one or yourself can bring comfort and stimulate oxytocin release, the “love hormone” in your body, which naturally lowers stress and supports a stronger emotional connection.
And you don’t always need a person to experience these benefits—self-hugging can be just as comforting. Whenever you feel anxious, overwhelmed, or just in need of a little extra comfort, wrap your arm around yourself, over your chest, and squeeze gently while taking deep breaths.
Or you can practice self-soothing by resting one hand on your chest and the other on your stomach and breathing deeply. This simple act sends calming signals to your nervous system, supporting emotional balance and stress relief.
Reset, Recharge, and Restore Inner Balance
Soothing your nervous system goes beyond simple stress management—it’s about resetting your need to move through life with more ease, clarity, and resilience.
So, start with any simple practice that aligns with you. Maybe it’s a few rounds of deep breathing, grounding yourself, or stepping out to soak in the sunlight. The more you incorporate these soothing rituals into your day, the easier it’ll be to return to a state of calm whenever stress hits.
