Exercises To Calm Your Nervous System
How to Soothe & Support Your Nervous System
Our nervous system is everything. It’s the control center of our body, made up of the brain, spinal cord, and nerves, and it affects how we think, feel, and respond to the world around us. When our nervous system is out of balance, it can change how we experience life—how we react to stress, how we process emotions, and even how we show up in our relationships.
And let’s be real—our modern world is not set up to keep our nervous systems regulated. We live in a fast-paced, high-pressure, patriarchal, capitalist society that never really gives us permission to slow down. The constant demands of work, family, social expectations, and digital overload mean our nervous systems are always on high alert, even when there’s no real danger.
But here’s the good news: we can work with our nervous system instead of against it. When we intentionally support it, we create a foundation for feeling calmer, more present, and more ourselves.
How to Soothe Your Nervous System
If you’ve been feeling overwhelmed, anxious, or constantly on edge, your nervous system might be stuck in a stress response. Here are some simple yet powerful ways to help bring it back into balance:
1. Breathe with Intention
Breathing is one of the fastest ways to regulate your nervous system. When our breathing is shallow or erratic, it sends messages to the brain that we’re not safe. But when we slow our breath intentionally, we let our body know that everything is okay.
Try this:
Inhale deeply through your nose for four counts
Hold for four counts
Exhale slowly through your mouth for six counts
Repeat a few times
Extending your exhale signals to your nervous system that you’re safe, bringing you into a more relaxed state almost instantly.
2. Prioritise Sleep
If your nervous system is struggling, sleep is essential. Rest is when your body repairs itself—physically, emotionally, and mentally. Without enough sleep, everything feels harder, and stress becomes even more overwhelming.
Some simple ways to improve your sleep:
Keep a consistent bedtime (even on weekends)
Avoid screens for an hour before bed (blue light messes with your melatonin levels)
Create a calming bedtime routine—dim the lights, read, or listen to soothing music
Try a sleep meditation or deep breathing before drifting off
3. Move Your Body
Exercise is a fantastic way to reset your nervous system. It reduces stress hormones (like cortisol) and releases feel-good chemicals like endorphins and serotonin.
This doesn’t mean you need to start running marathons—gentle movement is just as effective! Some great nervous system-friendly options include:
A slow walk in nature
Yoga or stretching
Dancing to your favorite music
Strength training or swimming
Whatever you choose, listen to your body and move in a way that feels good for you.
4. Practice Mindfulness
Mindfulness simply means being present in the moment instead of getting lost in overthinking or stress. When we focus on the now, our nervous system naturally starts to settle.
Easy ways to bring mindfulness into your day:
Pay attention to your senses (what do you see, hear, smell, or feel right now?)
Eat a meal slowly, noticing every bite
Take a few deep breaths when you feel overwhelmed
Try a short guided meditation
5. Spend Time in Nature
Nature is medicine for the nervous system. Fresh air, natural light, and being surrounded by trees, water, or even just a little bit of greenery can have a profound calming effect.
Try:
Sitting outside for 10 minutes, breathing deeply
Walking barefoot on grass or sand (known as grounding)
Watching the sunset, cloud watching or looking up at the stars
Even if you live in a busy city, finding a local park or simply sitting by a window with some plants can help.
6. Hum or Sing
This one might sound surprising, but humming or singing directly stimulates the vagus nerve, which plays a huge role in nervous system regulation.
You don’t need to be a great singer—just humming a tune, chanting, or even making a simple “mmmm” sound can shift you into a state of relaxation.
7. Connect with Others
We are wired for connection. Spending time with people who make you feel safe and seen is one of the most powerful ways to regulate your nervous system.
Hug someone you love (physical touch releases oxytocin, the “love hormone”)
Laugh—watch a funny show, call a friend, or reminisce about something silly
Spend time with animals—petting a cat or dog is incredibly soothing
8. Try Progressive Muscle Relaxation
This is a super simple but effective technique where you tense and then release different muscle groups in your body.
Try this:
Start at your feet—tense your muscles for 5 seconds, then release
Move up to your calves, thighs, stomach, hands, shoulders, and face
As you release tension, notice how much calmer you feel
Challenging Your Nervous System: Why Growth Feels Uncomfortable
Now, here’s something important to remember—sometimes, regulating your nervous system isn’t about making things feel easy.
When we start to change old patterns—setting boundaries, speaking up, taking up space—it can feel really uncomfortable. Feelings of guilt, shame, or anxiety might come up, and your nervous system might freak out a little.
This isn’t because you’re doing something wrong. It’s because you’re stepping outside of what feels familiar and safe. Your nervous system likes routine, even if that routine isn’t serving you.
But discomfort doesn’t mean you should stop. It means you’re growing.
When you feel resistance, try reminding yourself:
This discomfort is temporary
I am safe to grow and change
My nervous system is adjusting, and that’s okay
Instead of seeing discomfort as a sign to go back to old habits, see it as proof that you’re evolving.
A Nourishing Meditation for Your Nervous System
If you’re looking for something soothing right now, I highly recommend listening to Tamu Thomas’s nervous system meditation—it’s a beautiful practice to help you reset and reconnect.
Final Thoughts
Your nervous system is always working for you—it’s just trying to keep you safe. The more you learn to listen to it and give it what it needs, the more resilient and balanced you’ll feel.
So, be gentle with yourself. Slow down when you need to. And remember, you don’t have to live in a constant state of stress—your body and mind deserve rest, peace, and ease.
💛 What’s one thing you’re going to try today to soothe your nervous system? Let me know in the comments!