How to Control your Nervous System and Regain calm

Yoga Anatomy Mar 11, 2025 0 23 Add to Reading List

How to Calm Your Nerves and Control Your Nervous System

Do you struggle with anxiety, burnout, or a trauma-sensitive nervous system? If so, you're not alone. Many people experience these symptoms, which are often signs of a dysregulated nervous system. This imbalance can arise from various factors, including chronic stress, traumatic experiences, and sleep deprivation.

The good news is that there are several effective ways to heal your nervous system and enhance your well-being. In this article, we’ll explore practical exercises and habits that have been shown to help individuals with a dysregulated nervous system. These practices can reduce stress and anxiety, boost energy levels, improve sleep quality, and support overall health and happiness.

If you’re ready to start your journey toward a calmer mind and balanced body, keep reading!

There’s no one-size-fits-all solution for nervous system recovery. However, there are several strategies that can be customized based on your sensitivity and the severity of your dysregulation.

Here are some effective approaches to consider:

1. Lifestyle Interventions

Improve Your Diet: Prioritize whole foods, reduce processed sugar, and incorporate nutrient-rich meals that support brain and nervous system health.
Establish an Exercise Routine: Regular movement, whether through walking, yoga, or strength training, helps to regulate the nervous system.
Prioritize Quality Sleep: Creating a consistent sleep schedule and practicing healthy sleep habits are essential for recovery.

For individuals with high sensitivity, these lifestyle changes are often non-negotiable and serve as the foundation for healing.

2. Mind-Body Techniques

Yoga: Practicing yoga can calm the nervous system by promoting relaxation and stress relief.
Meditation: Mindfulness meditation can improve emotional regulation and reduce anxiety.
Breathing Exercises: Techniques like box breathing, diaphragmatic breathing, or 4-7-8 breathing can effectively calm an overactive nervous system.

These practices help bring your mind and body back into balance, especially when stress levels are high.

3. Professional Support

Therapy or Counseling: Working with a therapist—especially one trained in trauma recovery or nervous system regulation—can provide valuable guidance.
Supplement Support: Certain supplements, such as magnesium, omega-3 fatty acids, and adaptogens, may help regulate the nervous system. Consulting a healthcare provider is recommended before starting any supplements.

Recovering from a dysregulated nervous system often involves a period of trial and error. What works for one person may not work for another. By experimenting with different strategies and identifying what feels most effective, you’ll gradually find the right combination that promotes calmness, resilience, and well-being.

With consistency and patience, these practices can lead to a healthier, happier, and more balanced life.

How Does the Autonomic Nervous System Function?

The nervous system is the control center of your body, regulating everything from your heartbeat and digestion to your emotions. Within this complex system, the autonomic nervous system (ANS) plays a crucial role in your emotional health and overall balance.

The autonomic nervous system operates automatically, without conscious effort, and is divided into two primary components:

The Sympathetic Nervous System (SNS)

Known as the "fight or flight" response, this system is activated when your brain perceives danger or stress.
It triggers the release of stress hormones such as adrenaline and cortisol, causing physical responses like a racing heart, sweaty palms, and heightened alertness. These changes prepare your body to respond to threats or stressful situations.

The Parasympathetic Nervous System (PNS)

Often called the "rest and digest" system, this system promotes relaxation, recovery, and healing after a stressful event.
When the parasympathetic system is active, your heart rate slows, muscles relax, and your body focuses on repairing and restoring energy.

The Importance of Balance

Think of the autonomic nervous system as a body of water, with each side creating waves that interact with each other.

When your autonomic system is balanced, these waves meet in equal proportion, creating calmness and emotional stability.
If the sympathetic nervous system dominates, excessive stress hormones can lead to feelings of anxiety, restlessness, or overwhelm.
Conversely, if the parasympathetic nervous system is overstimulated, you may experience drowsiness, lethargy, or indifference.

Your larger nervous system is essential for keeping your body’s functions running smoothly, but the autonomic nervous system plays a key role in your emotional well-being.

The sympathetic nervous system ensures you can react swiftly when faced with danger or stress.
The parasympathetic nervous system helps you rest and recover when it’s time to relax.

When these two systems are in balance, your body is better equipped to manage physical challenges, emotional stress, and mental well-being.

By nurturing this balance through techniques like breathing exercises, mindfulness, and stress management, you can promote greater resilience, calmness, and emotional stability in your daily life.

How Stress Dysregulates Your Nervous System and How to Repair It

In today’s fast-paced world, stress is nearly unavoidable—whether from tight deadlines, family pressures, or unexpected challenges. While some stress is natural, excessive or prolonged stress can severely disrupt your nervous system.

What Happens to Your Nervous System When You’re Stressed?

When you experience stress, your body automatically activates the sympathetic nervous system—your built-in "fight or flight" response. This is your body’s natural way of preparing you to confront or escape a threat.

Physical Signs of Stress Response:

Heart pounding faster to boost blood flow and oxygen.
Sweaty palms to improve grip.
Tightened muscles to prepare for action.

These reactions are normal and helpful when faced with short-term stress. However, problems arise when your body remains in this heightened state for too long.

The Impact of Chronic Stress on Your Nervous System

When your body is constantly stuck in "fight or flight" mode, your sympathetic nervous system becomes overactive, and stress hormones like cortisol and adrenaline flood your system. Over time, this prolonged imbalance can lead to:

Exhaustion and fatigue
Irritability and mood swings
Sleep disturbances such as insomnia
Weakened immune function, making you more susceptible to illness
High blood pressure and increased risk of cardiovascular issues
Digestive problems
Chronic muscle tension and pain

Left unaddressed, prolonged stress can contribute to serious health conditions, including heart complications and anxiety disorders.

How to Repair and Rebalance Your Nervous System

The key to healing a dysregulated nervous system is to restore balance between your sympathetic (fight or flight) and parasympathetic (rest and digest) systems. Here are effective strategies to promote this balance:

1. Practice Deep Breathing Techniques

Breathing exercises, like box breathing, 4-7-8 breathing, or diaphragmatic breathing, can activate the parasympathetic nervous system, promoting calmness and relaxation.

Try This: Inhale deeply for 4 seconds, hold your breath for 7 seconds, and exhale slowly for 8 seconds. Repeat for several minutes.

2. Incorporate Mindfulness and Meditation

Practicing mindfulness or guided meditation helps reduce stress by grounding you in the present moment and calming an overactive mind.

Try This: Spend 5-10 minutes daily focusing on your breath or using a meditation app for guided relaxation.

3. Engage in Regular Physical Activity

Exercise is a powerful way to discharge excess stress hormones and regulate your nervous system. Activities such as yoga, walking, or dancing are particularly effective for calming the body.

Try This: Aim for 30 minutes of movement daily, choosing activities that you find enjoyable and soothing.

4. Create Healthy Sleep Habits

A consistent sleep schedule and quality rest are crucial for nervous system recovery.

Try This: Maintain a consistent bedtime, avoid screens at least one hour before sleep, and create a relaxing pre-sleep routine.

5. Foster Social Connections

Engaging with supportive friends and loved ones stimulates the release of oxytocin, a hormone that promotes relaxation and emotional bonding.

Try This: Schedule regular chats, social outings, or bonding time with trusted people.

6. Practice Grounding Techniques

Grounding practices like walking barefoot, progressive muscle relaxation, or holding grounding objects (like stones or textured fabrics) can help calm an overactive nervous system.

Try This: Spend time in nature or practice body awareness exercises to restore inner balance.

7. Seek Professional Support

If chronic stress is overwhelming, consulting a therapist, counselor, or healthcare provider can provide valuable guidance. Techniques such as cognitive-behavioral therapy (CBT) or somatic therapy can be especially effective.

Symptoms and Causes of a Dysregulated Nervous System

The nervous system plays a crucial role in maintaining emotional stability, physical health, and mental clarity. However, when your body’s response to stress becomes imbalanced, you may experience a dysregulated nervous system.

A dysregulated nervous system means the body is stuck in either:

Sympathetic dominance — feeling hyperactive, anxious, or constantly on edge.
Parasympathetic overdrive — feeling slow, numb, or emotionally disconnected.

If left untreated, chronic nervous system dysregulation can contribute to stress-related conditions and impair overall well-being.

Recognizing the signs is the first step toward rebalancing your nervous system. Common symptoms include:

Anxiety – Persistent worry, racing thoughts, or feeling overwhelmed.
Panic Attacks – Sudden episodes of intense fear accompanied by physical symptoms like rapid heartbeat or dizziness.
Digestive Problems – Discomfort, bloating, or irregular bowel movements often linked to stress.
Sleep Difficulties – Trouble falling asleep, staying asleep, or waking frequently.
Fatigue – Persistent tiredness, even after rest.
Chronic Muscle Pain – Muscle tension, stiffness, or frequent body aches.

These symptoms may fluctuate between hyperarousal (feeling overly alert) and hypoarousal (feeling fatigued or disconnected).

How to Reset Your Nervous System

Restoring your nervous system involves shifting from a state of fight-or-flight (stress response) to a relaxed, balanced state where your body can rest, heal, and function optimally. This process activates the parasympathetic nervous system, which is responsible for calmness, recovery, and emotional regulation.

Here are proven techniques to help reset your nervous system and promote inner balance:

1. Practice Breathwork (Including the Physiological Sigh)

Breathing exercises are powerful tools for calming the nervous system and signaling safety to the brain.

The Physiological Sigh:

Inhale twice quickly through the nose.
Follow this with a long, slow exhale through the mouth.
This natural breathing pattern helps reduce anxiety, slows your heart rate, and activates the parasympathetic nervous system.

Other Breathwork Techniques:

Box Breathing: Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and pause for 4 seconds before repeating.
4-7-8 Breathing: Inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds to promote relaxation.

2. Get Your Body Moving

Physical movement helps discharge built-up stress, release tension, and support a balanced nervous system.

Engage in activities like:

Walking in nature
Practicing yoga or stretching
Dancing to your favorite music
Light cardio to elevate mood without overstimulating your system

Movement encourages the release of endorphins, which help counteract stress hormones.

3. Meditate to Calm Your Mind

Meditation is highly effective in reducing stress, calming an overactive mind, and promoting emotional balance.

Try:

Mindfulness meditation – Focus on your breath or a calming phrase to quiet racing thoughts.
Body scan meditation – Bring awareness to various parts of your body to release tension and promote relaxation.

Even 5–10 minutes of daily meditation can significantly improve your nervous system’s resilience.

4. Practice Mindfulness Throughout the Day

Mindfulness encourages you to stay present and aware of your surroundings, reducing mental overactivity and nervous system overload.

Techniques to try:

Focus on the texture of objects in your hand.
Pay attention to the sensation of air moving across your skin.
Tune into the feeling of your feet on the ground to stay centered.

Practicing mindfulness in small moments throughout your day can help maintain a calm and balanced state.

5. Ground Yourself (Earthing)

Connecting physically with the earth may have a calming effect on the nervous system.

Try This:

Stand or walk barefoot on natural surfaces like grass, soil, or sand.
Focus on the feeling of the ground beneath your feet to promote stability and calmness.

6. Spend Time in Nature

Immersing yourself in nature has powerful benefits for mental clarity, mood, and nervous system regulation.

Spend time:

Walking in a park
Sitting quietly in a garden
Listening to birds, leaves rustling, or flowing water

Nature naturally encourages mindfulness, helping to soothe your nervous system.

7. Try Cold Water Therapy

Cold exposure may help stimulate the vagus nerve, promoting nervous system balance.

Cold Showers: A brief cold water splash on your face or a cold shower may help reduce stress and promote calmness.

While cold exposure’s effects are still under scientific review, many people find it helpful for boosting energy and elevating mood.

8. Prioritize Quality Sleep

Sleep is vital for allowing your nervous system to reset, repair, and regulate itself.

Tips for Better Sleep:

Maintain a consistent sleep schedule.
Create a calm bedtime routine (reading, meditation, or warm tea).
Reduce screen time at least one hour before bed.

Adequate rest allows the brain to process emotions, clear stressors, and restore emotional balance.

9. Co-Regulate with Others

Co-regulation involves connecting with calm, supportive individuals to help stabilize your nervous system.

Spend time with:

Close friends or family members who bring comfort.
Therapy animals, which provide grounding through gentle presence.

Social connection triggers the release of oxytocin, a hormone that promotes feelings of safety and calm.

Conclusion

Healing your nervous system is a process that requires patience, consistency, and self-compassion. Incorporating these techniques into your daily routine can help you move from stress to calm, supporting better emotional well-being, physical health, and mental clarity.