Regulating the Nervous System: Simple, Everyday Strategies

While managing stressful jobs, parenting, or navigating our relationships, it is common for our nervous systems to become stuck in a dysregulated state. This might show up as constant scanning of your environment, heightened anxiety, feeling shut down, or a sense of disconnection. Nervous system regulation is the process of helping your body return to a state of safety, presence, and balance.

Below are some simple, evidence-informed strategies you can try to regulate and support your nervous system.

In sessions, we will often scan the body for signals of a dysregulated nervous system, and we can experiment with these strategies to find ones that resonate with your lifestyle and preference.

Nervous System Regulation Strategies

1. Deep, Slow Breathing
   Inhale through your nose for 4 counts, exhale through your mouth for 6–8 counts. This activates the parasympathetic nervous system and signals safety to the body.

2. Grounding Exercises
   Try the 5-4-3-2-1 technique: Name 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste.

3. Gentle Movement
   Walking, stretching, yoga, or rocking can help release stored tension and re-regulate the body.

4. Cold Water or Splashing Your Face
   Brief exposure to cold activates the vagus nerve, which helps calm the nervous system.

5. Soothing Touch
   Place a hand over your heart or give yourself a gentle hug. Safe, intentional touch can reduce stress hormones and increase feelings of safety.

6. Co-regulation
   Spend time with a calm, trusted person or pet. Regulation is contagious — nervous systems attune to one another.

7. Hum, Sing, or Chant
   These vocal vibrations stimulate the vagus nerve and support emotional regulation.

8. Limit Stimulation
   Reduce noise, screens, or visual clutter when you're feeling overwhelmed.

9. Body Scan or Progressive Muscle Relaxation
   Bring awareness to different parts of your body and consciously release tension.

10. Spend Time in Nature
    Even just a few minutes outside can help calm the body and reconnect you with the present moment.