How to Regulate Your Nervous System: 13 Proven Techniques for Balance
- Bianca Blair
- Jan 19
- 5 min read
Let’s face it — life can be overwhelming. From juggling work deadlines to managing personal stress, it’s no wonder so many of us feel like we’re on the edge. That’s why learning how to regulate your nervous system is such a game-changer.
Think of your nervous system as the body’s command centre. It’s in charge of everything from your heartbeat to how you react to stress. But when it’s thrown off balance, you might feel anxious, drained, or even burnt out. The good news? There are simple, effective ways to bring calm and balance back into your life. Let’s dive into 13 proven techniques to help you feel more grounded and in control.
Understanding the Nervous System
How Does the Autonomic Nervous System Work?
Picture this: your autonomic nervous system (ANS) has two sides, like a seesaw. One side is the sympathetic nervous system, your “fight-or-flight” mode that kicks in during stress. The other side is the parasympathetic nervous system, your “rest-and-digest” mode that helps you relax.
When you’re constantly stressed, the seesaw gets stuck on the “fight-or-flight” side. Hormones like cortisol and adrenaline flood your system, keeping you on high alert. It’s great for short-term challenges, but over time, it can lead to burnout. Learning to balance these two systems is key to feeling your best.
The Impact of Stress on the Nervous System
Ever notice how your heart races or your muscles tense up when you’re stressed? That’s your nervous system in overdrive. Chronic stress can leave you feeling frazzled, with symptoms like:
A racing heart and high blood pressure
Tight shoulders or back pain
Trouble sleeping
Feeling distracted or overwhelmed
Sound familiar? Don’t worry; you’re not alone, and there are ways to reset and feel like yourself again.
13 Techniques to Regulate Your Nervous System
Physiological Sigh
Ever catch yourself sighing when you’re stressed? That’s your body’s natural way of calming down. A “physiological sigh” takes it up a notch: inhale deeply through your nose twice, then exhale slowly through your mouth. Try it now — doesn’t that feel good?
Alternate Nostril Breathing
This one’s a yoga favourite. Breathe in through one nostril while gently closing the other with your finger, then switch. It’s like hitting the reset button for your brain, leaving you feeling balanced and refreshed.
2. Move Your Body
Feeling stuck? Get moving! Whether it’s a brisk walk, a yoga flow, or a spontaneous dance party in your living room, movement helps shake off stress and boosts your mood. Plus, those feel-good endorphins are the cherry on top.
Think of a weighted blanket as a warm hug for your nervous system. The gentle pressure signals your body to relax, making it easier to unwind and drift off to sleep. Who doesn’t love a cozy night in?
Meditation isn’t just for monks. Taking even five minutes to sit quietly and focus on your breath can work wonders for your stress levels. Don’t worry if your mind wanders — it’s all part of the process.
Got tense shoulders? Give yourself a quick massage! Use your hands or a foam roller to work out those knots. It’s a simple way to release tension and show your body some love.
Tapping might sound quirky, but it works. By gently tapping specific acupressure points while thinking about what’s bothering you, you can release pent-up emotions and feel more at ease.
Ever feel instantly calmer after walking barefoot on grass or sitting by the ocean? That’s grounding in action. Spending time in nature lowers stress hormones and helps you feel more centred.
Cold showers aren’t just for tough guys. Brief cold exposure trains your nervous system to handle stress better. Start with 10 seconds and gradually work your way up — you might even start to enjoy it!
Certain scents, like lavender, chamomile, or eucalyptus, can calm your nervous system almost instantly. Use essential oils in a diffuser, a bath, or even dab a little on your wrist to enjoy their soothing effects.
10. Engage in Creative Activities
Painting, journaling, or playing music can be incredibly calming. These activities give your brain a break from stress and help you focus on something joyful and fulfilling.
11. Use Co-Regulation Techniques
Humans are wired for connection. Whether it’s a heartfelt conversation, a hug, or just spending time with someone you trust, co-regulation helps your nervous system feel safe and supported.
Let’s be real — sleep fixes almost everything. Create a bedtime routine, avoid screens before bed, and aim for 7-9 hours of quality rest. Your nervous system will thank you.
Gratitude shifts your focus from what’s wrong to what’s going right. Keeping a gratitude journal or simply taking a moment to reflect on what you’re thankful for can instantly boost your mood and calm your nervous system.
Diet and Supplements for Nervous System Support
The Gut-Brain Connection
Did you know your gut is often called your "second brain"? A healthy gut microbiome can reduce inflammation and improve your mood. So load up on fibre, probiotics, and fermented foods.
Foods for Nervous System Health
Fuel your body with foods that support your nervous system, like:
Whole grains for steady energy
Leafy greens packed with magnesium
Omega-3s from salmon or walnuts to reduce inflammation
Supplements to Consider
Magnesium: Helps relax muscles and calm the mind.
Ashwagandha: This adaptogen is your stress-busting BFF.
Chamomile: A soothing herb that’s perfect for winding down.
FAQs on Nervous System Regulation
How Do You Rebalance Your Nervous System?
Quick fixes like breathing exercises and grounding can help restore balance. For long-term results, focus on regular practices like mindfulness and good sleep.
What Are the Symptoms of an Overstimulated Nervous System?
If you’re feeling jumpy, irritable, or constantly tired, your nervous system might need some TLC.
How Do I Know If My Nervous System is Dysregulated?
Signs include chronic stress, trouble sleeping, and physical issues like headaches or digestive problems.
What Are the Best Practices to Regulate an Overactive Nervous System?
Breathing techniques, movement, and co-regulation with loved ones are some of the best ways to calm an overactive system.
Conclusion
Your nervous system is like your body’s personal thermostat — when it’s in balance, everything feels better. By weaving these 13 techniques into your daily life, you can create a sense of calm and control no matter what life throws your way. So take a deep breath, try one of these tips today, and start giving your nervous system the love it deserves. You’ve got this!
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