From Overwhelmed to Grounded: Simple Techniques to Soothe Your Nervous System

Our nervous system plays a vital role in how we feel, respond to stress, and move through life. When it’s dysregulated, we may experience anxiety, overwhelm, fatigue, or difficulty focusing. Fortunately, there are simple and effective ways to bring the nervous system back into balance. Here are some powerful practices to help you regulate and restore your sense of calm.

Cover Your Basic Needs First

Before diving into specific techniques, make sure your foundational needs are met. A well-regulated nervous system starts with:

• Sleep: Aim for 7-9 hours of quality sleep each night.

• Nutrition: Eat a nutrient-dense diet and avoid processed foods that can contribute to inflammation and stress.

• Hydration: Stay fully hydrated throughout the day—our brains and bodies function best when well-hydrated.

Breath: A Direct Connection to Your Nervous System

Breathwork is one of the quickest ways to regulate your nervous system, as it directly influences your autonomic responses. Even just 5-10 minutes a day can create a significant shift.

Simple Breathwork Practices:

• Deep Belly Breathing: Close your eyes. Take a few deep belly breaths feeling the breath to fill up the torso - starting with the belly ballooning out, then filling the ribs space and lasting the heart space. Each inhale and exhale should use the fullest capacity of your lungs.

• Box Breathing: Inhale for 5 seconds, hold for 5 seconds, exhale for 5 seconds, hold for 5 seconds. Repeat for 3-5 rounds. This is a great technique for calming the nervous system and activating the parasympathetic "rest and digest" response.

For a deep dive into the power of breath, I highly recommend Breath by James Nestor—it’s a fascinating read about how breath is a forgotten pillar of health.

Download my free Cultivate Your Calm guide to learn a couple more relaxing techniques and receive a guided practice to help you follow your breath into deep relaxation.

Tapping: A Tool for Emotional Release

Tapping, or Emotional Freedom Technique (EFT), is a powerful way to reduce stress by gently tapping on acupressure points while focusing on a specific emotion or thought. This practice helps release stored energy and regulate emotional responses.

How to Practice EFT Tapping:

Using your pointer and middle finger, gently tap on the following points while taking slow, deep breaths:

• Crown of the head

• Inner eyebrow

• Below the eyes

• Below the nose

• Below the lips

• Collarbones

• With a soft fist, tap the left and right side of your ribs under the armpits

• Finish by tapping together the pinkie sides of your hands

• Repeat. 

To enhance the practice, use the phrase: "Even though I'm feeling [insert emotion], I still love and accept myself." This affirmation helps shift your emotional state and supports deeper healing.

Journaling: A Tool for Checking in

Journaling is an underrated but deeply effective way to process emotions and regulate the nervous system. I wasn’t always a journaler, but once I started, I realized how powerful it is to release thoughts and feelings onto paper. Here is one of my favorite journaling practices to check in on mind, body and soul:

1. Grounding Questions:

   • How do I feel physically?

   • How do I feel mentally?

   • How do I feel emotionally?

   • Is there anything I need?

Movement: Release Stagnant Energy

Movement doesn’t have to be “exercise” to be effective—it’s about getting into your body. Some of the best ways to regulate your nervous system through movement include:

• Walking: A simple way to clear the mind and reset.

• Yoga: Scientifically proven to help regulate mental health by linking breath, movement, and stillness. I love Hatha, Yin, and Restorative yoga for calming the nervous system.

• Dancing: Shaking and dancing can help release stored tension and stuck emotions.

• High Yoga: If you haven’t tried it, cannabis-infused yoga can help deepen the mind-body connection and enhance relaxation.

Get Outside: Nature as a Nervous System Reset

Spending time outdoors is one of the simplest yet most effective ways to regulate your nervous system. Try these quick resets:

• Sunlight exposure: Let the sun hit your face and chest for 30 seconds.

• Green spaces: Walk in a park or natural setting to absorb the calming energy of nature.

Final Thoughts

Regulating your nervous system doesn’t have to be complicated—sometimes, the simplest practices are the most effective. Whether through breathwork, movement, journaling, or simply stepping outside, these tools can help you feel more grounded, calm, and resilient.