10 Gentle Ways To Regulate Your Nervous System When Feeling Overwhelmed
When life feels like it’s speeding past, our nervous system often gets left behind. It may send gentle or loud signals, asking for safety, grounding, and presence. The beautiful part is that you can help give those signals back to yourself. It is always in communication and nudging you toward balance. When you respond with mindfulness, tenderness and intention, healing begins to unfold naturally.
Here are 10 simple ways to deeply support your nervous system daily when you're feeling overwhelmed and overstimulated:
The Power of Breath Work
Your breath is the control centre of your nervous system. When you slow your exhale, a signal of safety is sent through your entire body.
Try this pattern:
Inhale for 4 seconds
Exhale for 6-8 seconds
Repeat 6-10 rounds
Notice your shoulders drop, your jaw softens, your mind widens. If you do nothing else today, let this simple breathing exercise be it.
2. Grounding Your Senses:
Use the 5-4-3-2-1 technique.
List 5 things you see, 4 things you feel, 3 things you hear, 2 things you can smell, 1 thing you can taste. Go through the process slowly to really engage your senses. This helps you get out of your head and connect to your external environment. An instant anchor to the present.
OR stand barefoot on grass or the floor. This simple contact can help lower stress and calm the vagus nerve.
3. Nervous-System Friendly Yoga
It’s without question that yoga is a wonderful anchor to lean on. Using slow, intentional moments in your body may be exactly what you didn’t know you needed. There are a few different style classes I’d recommend when looking for a more calming, passive practice.
YIN YOGA - Helps to release deep tension in the fascia
RESTORATIVE YOGA - A gentle full body reset, ideal for burnout
HATHA OR SLOW FLOW YOGA - A little more movement than yin and restorative. Helps to regulate breath and movement
YOGA NIDRA - A powerful tool for deep nervous system healing
4. Soothing Sensory Rituals
Take some intentional time to create moments of comfort in your day. Doing so will help send gentle signals of safety to your brain. These mindful cues may help turn off fight or flight subconsciously.
Some rituals and comforts to try:
Soft lighting (no overhead bright office lighting). Use warm bulbs, candles, etc.
Have a warm bath or shower
Use essential oils that promote calm ( Lavender, frankincense, ylang-ylang, bergamot)
Cozy textures ( soft blankets, socks, comfortable fabrics)
Savour a warm cup of steamy herbal tea (chamomile, peppermint, lemon balm )
5. Co-Regulation With Safe People
Make time to connect and welcome people with whom you feel at peace. Start becoming aware of who causes you stress and who soothes your soul. Co-regulation refers to the process by which one individual's autonomic nervous system is calmed, balanced, or energized through interaction with another person. With the understanding that we humans are social creatures, and our nervous systems respond to the presence of others.
We are meant for connection; in most cases, our nervous systems will sync with the people we surround ourselves with. Be conscious of who those people are, awareness to make sure they are not adding stress. Similar to when I yawn, they yawn. We are all connected energetically and this plays a huge role in how our day will unfold.
Try:
A long hug ( 20+ seconds)
Soft eye contact
Calm conversation
Gentle touch
Reflective listening
6. Limit Stress Inputs
Sometimes regulation means simply removing what’s draining you:
Stop doomscrolling
Start saying No without guilt when feeling overwhelmed
Take news breaks and avoid gossip
Moderate caffeine intake
Reduce loud noise. If you cannot avoid it, try wearing noise-cancellation headphones or earplugs.
7. Somatic Movement ( release stored tension)
Somatic self-care uses gentle movement to help promote a mind and body connection. Stress that can’t move can become anxiety.
Try:
Slow stretching or hip-openers
Yoga - hip opening poses
dancing slow
Shaking, vibrating ( somatic movement) helps to release pent-up unwanted energy
Somatic yawning: A natural way for the body to release stored tension and stress. Intentionally indulge in a deep, full-body yawn and stretch. It's a response that can help regulate the body, signal a release of stored energy and calm the nervous system.
8. Mini Meditations
Meditation doesn’t have to take a long time. Sometimes, a couple of minutes throughout the day can make all the difference.
Try:
One minute of deep intentional breaths
A moment of quiet with your hand resting on your heart space
A gentle body scan ( brings you to the present moment)
Listen to a peaceful guided meditation before bed
9. Nature Therapy
Nature doesn’t ask anything from you. It’s healing by just being. Spending time in the quiet outdoors. This is one of the best ways to move into a state of peace and calm presence.
Go for a slow walk
Stand barefoot on the earth
Watch the clouds or look up at the stars
Open a window and breathe fresh air
10. Self-Compassion Practices
Speak kindly to yourself. The tone you speak to yourself matters because your nervous system is always listening.
Try:
Placing hand over heart centre, whisper and affirm to yourself:
“ In this moment, I am safe; this feeling will pass”.
or
“ I choose peace over anxiety”.
As you weave these practices into your daily life, you’ll begin to notice subtle shifts. In time, you will begin to help rewire your nervous system in the most beautiful way. You deserve to feel at peace and grounded in your body. Wherever you are in your journey, know you are not alone. May you move through your days feeling your best self. Remember, even in the busy moments, peace is always within reach.
With warmth and presence,
Ashley
Disclaimer: Everything shared on this site is intended to inspire your wellness journey, not replace professional medical care. Always tune into your body, follow your intuition and consult a healthcare professional. Use techniques and practices here safely and at your own discretion.
Take one more slow, intentional breath — the kind that reminds your body it’s safe to soften.
~ Ashley