How to Calm Your Nervous System: Practical Techniques for Stress Relief

From juggling work demands to finding enough time for socializing, we’ve all reached that point where our stress levels feel like they’re through the roof.

Luckily, there are simple and effective ways to reset your nervous system and return to a state of emotional balance. While some stressors may require more attention than others, many people find relief through healthy coping skills that help calm the nervous system. Understanding these techniques can make a significant difference to how you handle stress and other emotional challenges.

This article will explore how to calm your nervous system, what causes the nervous system to become dysregulated, and practical techniques for calming your nerves.

What Is a Way to Calm Your Nervous System?

Calming the nervous system can be achieved through various techniques (1), and what works best can vary greatly from person to person. The nature of your stress, individual needs, and life circumstances can all influence which methods are most effective.

For some people, practices such as deep breathing can bring almost immediate relief (2). At the same time, others may find that physical activities such as walking or stretching are more helpful for easing the tension that often accompanies stress. Whichever methods you’re drawn to, the key is to find what brings you the most relief.

If you’re dealing with a mental health condition or ongoing emotional difficulties, it’s always a good idea to consult a healthcare provider. They can help you create a personalized plan for managing stress that is aligned with your health needs and goals.

If you’re struggling to find a suitable provider, the Psychology Today website offers a search feature to help you find a therapist nearby (United States only).

What Causes an Overactive Nervous System?

From breathing and heart rate to influencing the way we feel, the nervous system plays a crucial role in regulating many of our body’s essential functions (3). One core part of this system is the autonomic nervous system, which is divided into two main parts: the sympathetic nervous system and the parasympathetic nervous system (4).

The sympathetic nervous system becomes active when the brain perceives a threat or danger, often referred to as our “fight, flight, or freeze” response – an automatic reaction that prepares the body to confront or avoid danger (5). Symptoms such as a racing heart or tense muscles can be the body’s way of gearing up to handle stressful situations (5).

Conversely, the parasympathetic nervous system steps in to calm the body once the perceived threat has passed (6). However, when chronic stress or worry overwhelms the nervous system, the sympathetic response can become overactive, which makes it more difficult for the parasympathetic system to restore emotional balance (7).

Fortunately, plenty of techniques and coping skills exist to help calm the nervous system and restore this balance quickly, allowing the body to relax and recover more effectively.

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What Are the Symptoms of an Overloaded Nervous System?

Stress and other difficult emotions impact everyone in unique ways, so the symptoms of an overloaded nervous system can also vary significantly.

However, there are some common signs of a dysregulated nervous system that are important to recognize, as they could indicate that your nervous system is struggling to cope with ongoing stress and emotional challenges.

Common signs of a dysregulated nervous system include (8):

• Appearing lethargic or shut down
• Emotional dysregulation or mood swings (9)
• Emotional numbness or dissociation
• Chronic muscle tension and fatigue
• Sleep disturbances

Read more: Stress Reduction and Weight Loss: What Are Five Stress Management Techniques?

How to Calm Down Your Nervous System Fast

Whenever your stress levels are high or you’re feeling overwhelmed by worry that feels difficult to shake, try these simple techniques for learning how to calm your nervous system quickly and effectively.

Method 1: Breathwork

Breathing exercises can be a powerful technique for lowering your stress and calming the nervous system almost instantly. Diaphragmatic breathing, which is also known as belly breathing, is one of the most effective relaxation techniques as it promotes a full exchange of oxygen. This helps your body and mind to relax more quickly and deeply (10).

Here’s a simple diaphragmatic breathing exercise you can try:

1. Find a comfortable position, either sitting or lying down.
2. Place one hand on your chest and the other on your abdomen.
3. Inhale deeply through your nose, allowing your abdomen to rise fully.
4. Exhale slowly through your mouth, feeling your abdomen fall as air releases.
5. Repeat this process for a few minutes, focusing on the rise and fall of your abdomen.

Method 2: Physical Exercise

Physical exercise is another great way to reduce stress and calm the nervous system, particularly if you’re dealing with muscle tension or fatigue (11, 21). Exercise helps lower levels of stress hormones such as adrenaline and cortisol while stimulating the production of endorphins, which are the body’s natural painkillers and mood enhancers (12).

If you’re unsure where to start, here are some simple exercises that anyone can engage in, regardless of fitness level:

• Slow and controlled Pilates
• Meditative walking and jogging
• Chair yoga for stress relief
• Freeform dancing or dance routines
• Yoga routines and stretching

Check out the BetterMe app for more exercises, including educational resources and step-by-step tutorials to help get you started.

Method 3: Grounding

Grounding techniques help you reconnect with the present moment by shifting your focus away from stressors to your immediate surroundings and physical sensations (13). This practice can be particularly helpful in breaking free from a stressful routine, allowing you to regain a sense of calm and relaxation.

Here are some common grounding techniques you could consider trying:

• 5-4-3-2-1 Method: Identify 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you smell, and 1 thing you can taste
• 3-3-3 Technique: Identify 3 things you see, 3 sounds you hear, and move 3 parts of your body

• Body Scan: Slowly bring awareness to each part of your body, starting at your toes and gradually working up to your head, noticing any tension and releasing it without judgment (14)

How Do I Fix Being Nervous All the Time?

If you often feel overwhelmed by nervousness, stress, or worry and wonder how to heal your nervous system from trauma, consulting a mental health professional can offer strategies that are best aligned with your experiences and emotional needs. They can help you create a plan that directly addresses your main stressors, which is particularly valuable for managing chronic stress and persistent worry.

Keep in mind that everyone’s experience dealing with stress is unique, and so is the healing journey. If stress and worry seem to be taking over, it may be a sign to seek additional support to help you navigate this challenging period.

How Long Does It Take to Reset Your Nervous System?

The time it takes to reset your nervous system varies greatly. If emotional issues have been present for an extended period, it may take longer to return to emotional balance. However, if stress arises due to an event or specific stressor, techniques such as breathwork and grounding can often help you reset more quickly.

Importantly, there’s no fixed timeframe for how long it should take to reset your nervous system. Each person’s response to these techniques will be different. Be patient with yourself and honor your body’s needs as you work through these practices.

Read more: The Best Somatic Exercises to Do in Bed: Six Bedtime Somatic Exercises and Their Benefits

Natural Methods to Calm the Nervous System

There are several natural methods to help calm your nervous system, but it’s important to remember that their effectiveness varies significantly. For the best results, you should incorporate these methods consistently into your routine. Here’s a look at some common ways to calm your nervous system naturally.

• Positive Self-Talk

When you’re looking for natural ways to calm your nervous system, it’s important to pay attention to your self-talk. For those who are prone to overthinking or experiencing high levels of distress, there’s often a tendency to magnify the intensity of adverse events and ruminate on worst-case scenarios (22). This can signal the nervous system to remain on high alert, potentially creating a cycle of emotional distress that feels difficult to break.

Positive self-talk can help reframe how you interpret difficult situations, preventing you from spiraling into anxious “what ifs” or negative conclusions. For example, if an event feels overwhelming, try saying to yourself, “I’ve managed situations like this before” or “I’m capable of handling this, one step at a time.”

Furthermore, techniques like cognitive-behavioral therapy (CBT), such as thought records, can be instrumental for improving your self-talk (23). Over time, when working with a mental health professional, this practice can help reshape habitual thought patterns and enable you to approach stressful situations with greater resilience. Our previous article covers everything you need to know about possitive affirmations.

• Foods That Calm the Nervous System

When you’re learning how to heal your nervous system, incorporating a nutrient-dense diet can make all the difference. Many people find that transitioning to a variety of nutrient-rich foods can significantly reduce your overall levels of stress and worry (15).

While individual responses may vary, some foods known for their calming effects include fatty fish, eggs, yogurt, pumpkin seeds, leafy greens, blueberries, and other nutrient-dense foods (16)(17).

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• What to Drink to Calm Your Nerves

Staying hydrated is fundamental to calming your nerves. Water maintains healthy blood flow in the body and delivers essential nutrients to the brain, which plays a key role in regulating stress levels and supporting the nervous system (18).

Other than water, green tea and chamomile tea are popular choices for relieving stress due to their soothing properties (16). In addition, the calcium content in milk may help reduce stress while improving overall mood (19).

• Which Vitamin Is Best for the Nervous System

Certain vitamins play a crucial role in supporting a healthy nervous system. Vitamins B1, B6, and B12 are particularly important (20):

• Vitamin B1 (Thiamine): Supports nerve function and energy metabolism
• Vitamin B6 (Pyridoxine): Helps with neurotransmitter production (regulates mood)
• Vitamin B12 (Cobalamin): Supports nerve health and myelin production production

Frequently Asked Questions

• What does a dysregulated nervous system feel like?

When your nervous system is struggling, it can feel as if you’re constantly tired, shut down, or disconnected from your surroundings – almost like you’re not fully present (8).

• What is the quickest way to calm your nerves?

Everyone responds differently to stress-relief techniques, so it’s important to find what works best for you. That being said, breathing exercises are often recommended for quickly calming nerves and restoring emotional balance in the short term (2).

• How can you relax your brain?

Relaxing your brain often starts with calming your nervous system. Techniques such as those mentioned above can help lower stress levels while helping you feel more grounded and present in the current moment.

However, if you’re dealing with persistent stress and worry, it may be time to seek additional support from a mental health professional to fully address your stressors.

• What supplement calms the central nervous system?

While many supplements and vitamins can support a healthy nervous system, the three most essential for its function are vitamins B1, B6, and B12 (20). L-theanine may also contribute to improved mental function and reduced stress responses, as it affects brain chemicals including serotonin and dopamine (24).

The Bottom Line

Understanding how to calm your nervous system involves recognizing what triggers stress and exploring different methods to bring yourself back to a state of balance. Whether it’s through breathwork, physical exercises, grounding, or natural methods, there are plenty of ways you can support a healthy nervous system.

Just remember that everyone’s response to these techniques is unique, so it’s important to experiment and find what works best for you. If you’re dealing with chronic stress or other emotional challenges, you should consider reaching out to a mental health professional for additional guidance and support.