Stressful, hectic days have become a familiar part of life for many of us. Whether it’s the demands of work, personal challenges, or the fast pace of daily life, our nervous system often takes the hit. When overwhelmed, it can get trapped in ”fight, flight, freeze, or fawn” mode, leaving us feeling anxious, drained, and on edge. Thankfully, there are plenty of simple yet powerful ways to soothe your nervous system, restoring balance and bringing a sense of calm back into your life.

Below you’ll find a guide to 5 powerful techniques that can help you soothe your nervous system naturally:

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1. Practice Deep Breathing

One of the quickest and most accessible ways to calm your nervous system is through your breath. When you’re stressed, your breathing tends to become shallow and rapid, triggering your body’s stress response even further. On the flip side, slow, deep breathing sends a signal to your brain that it’s safe to relax.

How to Practice:

Try the 4-7-8 technique:

• Inhale deeply through your nose for 4 seconds.
• Hold your breath for 7 seconds.
• Exhale slowly through your mouth for 8 seconds. Repeat this cycle a few times, and you’ll begin to feel a shift in your body as tension eases and your nervous system begins to settle.

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2. Engage in Mindful Movement

Gentle physical activity can have a profound effect on calming your nervous system. When we move, our bodies release endorphins—natural stress-relievers. Movement like walking, yoga, or stretching encourages mindfulness, where your attention focuses on the present moment and bodily sensations.

How to Practice:

• Yoga: Try a restorative yoga pose like Child’s Pose, which help to release physical and mental tension.
• Walking: A mindful walk in nature can be extremely calming, and helps you feel grounded and more at peace. Pay attention to the beauty of nature, and allow Mother Nature to fill you up with energy and strength.
• Stretching: Start your day with some light stretching exercises to get your body prepared for the day ahead. Negative energy and repressed emotions tend to accumulate in our muscles, so it’s crucial to release and let go, and keep it flowing out of our bodies.

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4. Practice Grounding Techniques

Grounding, or earthing, is the practice of reconnecting with the Earth to help reset your nervous system and alleviate anxiety. Whether you’re immersed in nature or simply envisioning a connection to the ground, this practice has been shown to produce a calming effect on the body. Grounding allows you to return to the present moment, fostering a sense of safety and security.

How to Practice:

• Barefoot Walking: Take off your shoes and walk barefoot on grass, sand, or soil. The physical connection to the earth helps discharge excess energy from your body and grounds you.
• Sensory Grounding: If you can’t get outside, focus on your senses to ground yourself. Identify five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.

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5. EFT tapping

EFT tapping (Emotional Freedom Techniques) is a holistic healing method that combines cognitive therapy with acupressure by tapping on specific meridian points on the body. Benefits of EFT tapping include stress reduction, relief from anxiety, improved emotional regulation, and reduced physical pain. It helps release negative emotions and limiting beliefs, promoting relaxation and emotional well-being. People may find it useful for addressing trauma, phobias, and even performance-related stress, as it can help re-wire negative thought patterns and improve overall mental and physical health.

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Conclusion

Your nervous system is key to how you feel physically, mentally, and emotionally. By adding a few simple practices to your daily routine, you can naturally chill out your nervous system, handle stress better, and boost your overall sense of peace and well-being.

Remember, calming your nervous system isn’t a one-and-done deal—it’s all about making it a habit. When you do, you’ll likely notice a big difference in how you tackle life’s ups and downs with more ease and resilience.

Try incorporating one or two of these practices today and see how they work for you!