How to Calm Your Nervous System: Reset, Regulate, and Feel Like Yourself Again

You know that feeling when everything feels… a little too much?

Your phone pings. Your chest tightens. You snap at someone. You stare at your inbox with dread. You’re tired but wired. Restless, but somehow frozen. Coffee doesn’t help. A nap doesn’t help. And honestly, even a long weekend in the mountains only kind of helps.

If any of that sounds familiar, there’s a good chance your nervous system is trying to get your attention. So what does the nervous system actually do, and what does it mean to reset or regulate it? How do you know when you need support, and how can you get back to a state of equilibrium?

Take a breath (you probably need it,) and let’s dive in.

Why Is Everyone Suddenly Talking About Nervous System Regulation?

It’s not just you—nervous system regulation is everywhere right now. From TikTok therapists to nervous system coaches on podcasts, it feels like everyone’s suddenly talking about the vagus nerve, fight-or-flight, and somatic healing.

Here’s why this topic is having such a moment:

• Burnout is rampant. Post-pandemic life has left many of us running on empty. Nervous system regulation offers a new lens to understand why we’re feeling so tired, anxious, or disconnected.
• More people are learning about trauma. Thanks to bestselling books like The Body Keeps the Score and creators like @the.holistic.psychologist, trauma is no longer just a clinical word. People are realizing that unresolved stress and trauma live in the body—and that healing happens there, too.
• We’re tired of “just think positive.” There’s been a shift from mindset-only approaches to more embodied healing. People want tools that actually help them feel better, not just think differently.
• The science is catching up. Practices like breathwork, mindfulness, cold exposure, and grounding are getting more and more research. And platforms like TikTok have made those practices more accessible than ever.

In short, nervous system regulation isn’t a trend. It’s a long-overdue response to a world that’s kept us stuck in survival mode for far too long.

Your nervous system is a complex communication network made up of your brain, spinal cord, and peripheral nerves. It controls everything from your heartbeat and digestion to how you respond to and recover from danger.

You can think of it like a telephone system connecting your brain to the rest of your body. It sends and receives messages constantly, adjusting your breathing, heart rate, digestion, and emotional responses based on what it perceives. When the lines are clear, and the signal is strong, everything flows smoothly, and you can respond to life with clarity. But when the lines get crossed, or the system is overwhelmed, messages get dropped, signals get fuzzy, and things start to feel chaotic—like trying to have a conversation with bad reception and a laggy connection.

These days, overwhelm seems to be the norm. But that doesn’t mean it has to be your norm. Learning to work with your nervous system is more than just self-care—it’s a way to support your well-being in a sustainable, everyday way.

Signs Your Nervous System Might Be Over It

Your nervous system doesn’t send emails—it sends sensations, behaviours, and emotional patterns. Here are some signs it might be needing some TLC:

When You’re Stuck in Fight or Flight (Hyperarousal):

• Racing thoughts or spiralling anxiety
• Can’t sleep, can’t sit still
• Jumpy, irritable, overwhelmed
• Digestive issues, clenched jaw, tight shoulders

When You’re Stuck in Freeze (Hypoarousal):

• Chronic fatigue or foggy brain
• Emotionally numb or flat
• Difficulty starting tasks or making decisions
• Withdrawing from social interaction

Or Maybe You’re Flipping Between Both:

• One day, you’re on fire. The next, you’re on the floor.
• Productivity sprints followed by total collapse
• Emotionally reactive, then emotionally unavailable

If this sounds familiar, don’t panic! It’s your body trying to cope. And you’re not alone.

Reset vs. Regulation: What’s the Difference?

Think of it this way: nervous system regulation is like brushing your teeth—it’s the small, consistent habits that keep things running smoothly day to day. A nervous system reset, on the other hand, is like going in for a professional dental cleaning. It’s the deeper intervention you need when things have built up and your usual tools aren’t cutting it.

Let’s break it down:

“Regulation” = Daily Maintenance

This is your breathwork, movement, grounding practices, and emotional hygiene. The stuff you build into your life to keep your system resilient and responsive. Regulation is proactive.

Think: a daily walk, stretching, pausing to breathe, unplugging from screens, talking to a friend.

“Reset” = Pattern Interrupt

This is what you reach for when you’re stuck. When you can’t seem to bounce back. A reset helps shift your system out of survival mode and into a state where regulation is actually possible again.

Think: an emotional release, a breathwork session, a cold plunge, or a weekend in nature without your phone.

The final verdict? You need both. They work together—resets help restore the baseline, and regulation helps you maintain it.

Tools to Reset + Regulate Your Nervous System

Here are some common ways to soothe your system. Try different methods and notice what works best for you—and don’t worry if you’re just starting out. Each tool can be adapted to your comfort level.

1. Slow, Deep Breathing

One of the simplest and most effective ways to regulate your nervous system is by focusing on your breath, especially by extending your exhales. Try 4-4 breathing (inhale for 4, exhale for 4) if you’re just getting started, or move into box breathing (inhale 4, hold 4, exhale 4, hold 4) for a more structured practice. Plenty of apps can guide you through it if you want support. Check out this blog post to dig deeper into how breathwork can become part of your everyday routine.

2. Cold Exposure

Cold exposure is a quick and powerful way to help reset your nervous system. Even a splash of cold water on your face or a cold compress on the back of your neck can stimulate the vagus nerve and help your body shift out of stress. If you’re ready for more, try ending your regular shower with 30 seconds of cold water—or go full plunge with an ice bath. Curious how it works? We wrote more about it in this blog post.

3. Gentle Movement

Movement is one of the most natural ways to support your nervous system. A 10-minute walk, stretching session, or spontaneous dance party can help discharge built-up stress and bring you back into balance. If you’re looking to go deeper, somatic stretching or Tension & Trauma Releasing Exercises (TRE) can help release stored tension in a more intentional way. This is your invitation to move with presence and feel what your body needs.

4. Co-Regulation

Sometimes, the most powerful regulation tools are the people around us. Co-regulation happens when we feel safe, seen, and soothed in the presence of another person. That might look like sitting quietly next to someone you trust, making eye contact, hugging, or having a heartfelt conversation. Your nervous system responds to safety—and other humans can be a big part of that equation.

5. Mindfulness + Body Scans

Tuning into your body without judgment is a gentle but powerful way to regulate your nervous system. You can start with a short, guided body scan or simply sit in stillness and notice what you feel. The goal isn’t to fix anything—it’s to bring awareness to your internal state and create space for calm. Want to go deeper? We cover how mindfulness supports your nervous system in this blog post.

6. Grounding / Earthing

Getting your bare feet on the Earth, or even just placing your hands on natural surfaces, can help reset your nervous system and calm your body. Start by sitting on the grass, and if you want to take it further, walk barefoot on soil, sand, or grass, or use grounding tools indoors during screen time or sleep. We explore how grounding can help you more in this blog post.

7. Vagus Nerve Stimulation

The vagus nerve plays a key role in calming the body, and simple daily habits like humming, singing, or gargling can help tone it. You don’t need a fancy routine; try humming your favourite tune in the shower and see how you feel! These tiny practices can gently support your nervous system and become a rhythm in your day that helps restore balance.

These tools don’t require perfection—just consistency and curiosity. Mix and match to create your own nervous system reset routine.

What It Feels Like When Your Nervous System is Regulated

So when everything is operating as it should be, this is what you’re looking for: a sense of steadiness, ease, and clarity in your day-to-day. A regulated nervous system doesn’t mean nothing ever goes wrong, it just means you’re better equipped to handle life as it comes.

You might notice you’re responding instead of reacting. Falling asleep without the internal chaos. Feeling more emotionally steady. Digesting your meals with ease. Laughing more. Feeling present with the people you care about. The little things that used to push you over the edge don’t rattle you as much—and joy, creativity, and connection feel easier to access.

The Beauty of a Regulated Nervous System — It Brings You Back to Yourself

Your nervous system doesn’t need to be fixed—it just needs your care and attention. By learning to recognize its signals and offering it consistent support, you can shift out of survival mode and into a state of calm, connection, and resilience.

Next time your mind says, “I can’t do this,” pause and listen inward. Your body might be asking for something simple: to feel safe, supported, and steady.