How to Regulate Your Nervous System: 12 Simple Techniques

Your nervous system is at the core of how you think, feel, and respond to the world around you. It shapes your energy levels, focus, emotions, and even your physical health.

But in today’s high-pressure, always-on culture, many of us live in a constant state of stress—rarely giving our nervous systems the chance to recover and reset.

The good news? Learning how to regulate your nervous system can change that. Below, we share 12 simple, science-backed techniques to help you feel calmer, more resilient, and more connected to your body.

Understanding Nervous System Regulation

Your nervous system is like your body’s command centre. It consists of the sympathetic nervous system (your “fight or flight” response) and the parasympathetic nervous system (your “rest and digest” response). In a balanced state, you can respond appropriately to challenges and then return to calm.

But when stress is chronic, your nervous system can get “stuck” in overdrive, making you feel on edge, anxious, or burnt out. This can also show up physically: poor digestion, sleep disturbances, and lowered immunity are common symptoms.

Key takeaway: Awareness is the first step. If you’re noticing chronic fatigue, irritability, or feeling constantly “wired,” it’s a sign your nervous system needs support.

Why It’s Important to Regulate Your Nervous System

A regulated nervous system is the foundation for physical and mental health. When you’re balanced, you experience:

• Steadier energy levels throughout the day

• Improved focus and productivity at work

• Better emotional regulation, reducing anxiety and mood swings

• Higher quality sleep, allowing your body to repair overnight

• Stronger immune system function

On the flip side, chronic stress can age your body faster, contribute to inflammation, and even affect your skin. According to Vogue’s 2025 wellness report, unregulated stress has been linked to premature aging and inflammatory skin conditions such as acne and eczema (Vogue).

Key takeaway: Nervous system health is about more than stress management—it’s also tied to how you look and feel. By learning regulation techniques, you can protect your long-term health and improve your daily quality of life.

Deep Breathing Techniques

Breathwork is one of the quickest and most effective ways to calm your nervous system. Focused breathing can slow your heart rate, lower blood pressure, and trigger a relaxation response in minutes (Vogue).

Box Breathing for Calm

Inhale through your nose for 4 seconds, hold for 4, exhale for 4, and hold again for 4. This technique, famously used by Navy SEALs, can bring your body out of fight-or-flight mode and into a calmer state.

When to use: Before a big meeting, during travel, or whenever you feel overwhelmed.

4–7–8 Breathing Method

Inhale for 4 seconds, hold for 7, exhale for 8. This method helps lengthen the exhale, which is proven to activate the parasympathetic nervous system and promote deep relaxation (verywellmind).

When to use: Before bedtime if you struggle with falling asleep.

Physiological Sigh for Immediate Relief

Popularised by Stanford neuroscientist Dr. Andrew Huberman, this technique involves two quick inhales followed by one long exhale.

When to use: In moments of sudden anxiety or frustration—it helps release tension instantly.

Physical Practices to Balance the Nervous System

Your body stores stress in your muscles. Physical practices can help release it and restore balance.

Progressive Muscle Relaxation (PMR)

Tense and then relax each muscle group from head to toe. This reduces muscle tension and increases body awareness.

When to use: At the end of the day or before bed to “switch off” your body.

Yoga Poses (Legs-Up-the-Wall, Gentle Stretching)

Gentle yoga postures signal your body that it’s safe to relax and help lower cortisol (the stress hormone). Marie Claire reports that restorative yoga is one of the most effective ways to release chronic tension (Marie Claire).

When to use: Anytime you feel tense or after a workout for added recovery.

Cold Showers & Contrast Therapy

Cold exposure activates the vagus nerve and can build resilience over time. Ending your shower with 30–60 seconds of cold water can help you feel more energised and centred.

When to use: First thing in the morning for a natural energy boost. A Guardian feature revealed that many high performers use contrast therapy to sharpen focus and regulate stress.

Mind-Body Techniques & Somatics

Your mind and body are deeply connected. Somatic practices help release stored stress and increase a sense of safety.

Vagal Toning with Humming, Singing, Gargling

These simple activities stimulate the vagus nerve, which controls your parasympathetic response.

When to use: Anytime during the day for a quick nervous system reset.

Somatic Stretching and Body Awareness

Slow, intentional movements like somatic stretching, dance, or tai chi help you reconnect with your body. Research shows these practices improve heart rate variability (HRV), a sign of good nervous system health.

When to use: Start with 5–10 minutes in the morning or evening to establish a routine.

Lifestyle Habits for Nervous System Health

Your daily choices lay the foundation for nervous system regulation.

Time Outdoors & Nature Exposure

Spending time in nature lowers cortisol levels and improves mental health. Even 20 minutes outdoors daily can recalibrate your stress response.

Takeaway: Walk outside on your lunch break or start your day with sunlight exposure to set your circadian rhythm.

Good Sleep and Limiting Alcohol/Caffeine

Sleep is when your nervous system repairs itself. Alcohol and caffeine can disrupt natural rhythms, leaving you in a state of constant stimulation The Guardian

Takeaway: Aim for 7–9 hours of sleep and replace your late-day coffee with herbal tea.

Social Connection & Co-Regulation

Humans are wired for connection. Being around calm, supportive people can help regulate your own nervous system—a process called co-regulation.

Takeaway: Schedule time with friends and family or even engage in small, positive interactions daily. They can shift your state more than you realise.

Recognising Dysregulation and the Window of Tolerance

Everyone has a “window of tolerance”—a range where you can function and respond flexibly.

• When you’re hyper-aroused: you feel anxious, restless, or panicked.

• When you’re hypo-aroused: you feel numb, disconnected, or shut down.

Takeaway: Learn to notice which state you’re in. If you’re anxious, try slowing your breathing or grounding techniques. If you’re shut down, opt for movement or cold exposure to bring your energy back up.

When to Consider Professional Help

If you feel constantly stuck in survival mode, it may be time to seek additional support. Therapists, somatic practitioners, and health coaches can help guide you through deeper nervous system regulation techniques.

Takeaway: Don’t wait until you’re burnt out. Getting professional help early can prevent long-term physical and emotional health issues.

Conclusion: Integrating Daily Nervous System Regulation

Your nervous system doesn’t need big, dramatic changes—it needs consistency.

Try this:

• Start your morning with 2 minutes of box breathing

• Take a 10-minute walk outside each day

• Swap one coffee for calming herbal tea

• Add a restorative yoga pose before bed

Even one or two of these practices can shift your baseline. Over time, you’ll feel calmer, clearer, and more resilient.

Support Your Nervous System from Within

In addition to these practices, nutrition plays a huge role in regulating your stress response. That’s why we created Goodsense Skincare Greens—a certified organic greens powder designed to support gut health, skin, and energy.

By giving your body the nutrients it needs, you’re building a stronger foundation for nervous system health.

Key takeaway: The more you nourish your body from the inside out, the more effective these daily practices will be.

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