5 Gentle Ways to Reset Your Nervous System a Noisy, Unpredictable World
Most of us are living in a state of constant “GO” mode. Phones blinging at you, deadlines looming, emotions simmering, and nagging physical aches, pain, and tension. Our bodies are pretty amazing, but they’re not designed to live in survival mode 24/7.
When we’re chronically stuck in a sympathetic nervous system state—the fight, flight, or freeze zone—it’s like our internal fire alarm is blaring nonstop. Over time, this can lead to anxiety, tension, digestive issues (IBS), ulcers, fatigue, burnout, sleep problems, and even chronic pain. Basically, your body starts screaming in whatever language it knows best.
But here’s the good news: your nervous system isn’t broken. It just needs a little help remembering how to return to a balanced state. You don’t need a silent retreat or a Himalayan sabbatical. You already have the tools—built into your biology—to reset, recalibrate, and restore.
Below are five of my favorite nervous system reset practices. They’re simple, soothing, and totally doable—whether you’re in your office, living room, or hiding in your car between meetings (no judgment).
I recommend that you do these practices when you are NOT stressed to the max. The goal here is to prevent the fire, not wait until it’s burning down your house.
1. Humming: Your Inner Tuning Fork
Yes, humming. That thing your grandma did while cooking soup. It turns out humming isn't just comforting—it’s powerful. Humming activates your vagus nerve (the VIP of rest-and-digest), slows the heart rate, and helps shift you out of fight-or-flight mode. You’ve got your own tuning fork right inside you.
Try this:
Close your mouth, inhale through your nose, and hum softly on the exhale. Try 5–10 rounds. Play with pitch. Feel the vibration in your chest, face, and sinuses. Add a hand to your heart or belly for extra grounding. Want to mix it up? Experiment with sounds like OM, Ong, or Ahhhh. See which one resonates—literally.
2. Slow Eye Movements
Your eyes are part of your survival system. They’re constantly scanning for danger—even if the “danger” is just your inbox. Rapid, jerky eye movements can keep your brain in high alert.
But slow, intentional horizontal eye movements—like the kind used in EMDR therapy—help tell your brain: “Hey, it’s cool, we’re not in a war zone.”
Try this:
Without moving your head, slowly look left and hold for 30 seconds. Then look right and hold for 30 seconds. Don’t strain here, this isn’t competitive eye movement. Less is more. Repeat a couple of times. Pair this with slow breathing or soft music for a double-dose of calm. Think of it as a lullaby for your overcaffeinated amygdala.
3. Breathing: Longer Exhales Lower Stress
“Just breathe” might feel cliché, but it’s a cliché because it works. The secret? Longer exhales. This sends a signal to your nervous system that it’s safe to stand down.
Try this:
Inhale through your nose for 4 counts. Exhale for 8. Or use box breathing: inhale for 4, hold for 4, exhale for 4, hold for 4. Set a timer for 5–10 minutes and just breathe. You might be amazed what a few rounds can shift.
4. Grounding: Touch the Earth (or the Floor)
When your mind is racing and your body feels like it's floating into space, grounding pulls you back down. It's like telling your brain, “Here I am. Right now. Present.”
Try this:
Place your bare feet on the grass, sand, wood, or even the floor of your home. Notice the texture, temperature, and pressure. Close your eyes. Name five things you hear, three things you smell, one thing you feel. Give yourself 10 minutes to just be. No performance. No checklist. Just mindful presence.
5. Mindful Movement: Slow is the New Strong
Stress tends to make us move faster—whether it's sprinting through errands or pacing like a panicked cat. But when we slow down, we create space for the body to unwind.
Try this:
Lie on your back with knees bent, feet planted. Inhale and gently arch your low back, tilting the pelvis forward slightly. Exhale to return to neutral. This is kind of like a mini cat-cow movement but lying on your back. Repeat for several minutes. Then, try small, slow hip circles—first inn one direction, then the other. This kind of movement might seem like you are doing nothing, but trust me—it’s nervous system gold.
The Bottom Line: You’re Not Weak. You’re Wired.
Living in a chronically stressed state doesn’t mean you’re broken—it means you’re human, living in a hyperstimulating world. These simple practices aren’t about becoming someone new. They’re about returning to physical homeostasis and to who you are underneath the stress: calm, capable, and clear.
Start with one. Add another tomorrow. Over time, you’ll notice your body starts responding faster. You’ll move from “barely getting by” to feeling a sense of peace and relief.
Ready to go deeper?
If your nervous system is craving a full-body exhale, I invite you to try my 60-minute Nervous System Reset class. It’s a gentle, guided self-care session using micro-movements designed to release stored tension and bring you back to center. No yoga poses, no flexibility required—just simple, effective techniques that meet you where you are. All body shapes and experience levels welcome.