How to Regulate Your Nervous System: Proven Tips for Emotional and Physical Well-Being

The nervous system is the cornerstone of emotional and physical well-being. As someone who has experienced the challenges of nervous system dysregulation—and learned how to overcome them—I know firsthand how critical it is to support our body’s innate ability to heal and manage stress. In my personal and professional journey, I’ve seen how a balanced nervous system can transform not only physical health but also emotional resilience.

We can clear all kinds of trapped emotions and give so much love to our inner child, but if we are inundated with stress and don’t take measures to balance it, our body will struggle to heal. In this article, I’ll share proven techniques to regulate your nervous system, regain balance, and live with greater ease and vitality.

A regulated nervous system is the foundation for wellbeing.

Is Your Nervous System Asking for Support?

Take a moment to reflect on your daily experiences:

• Do you wake up feeling stressed, anxious, or already drained, as though you’ve barely recharged overnight?

• Have you noticed weight gain around your midsection?

• Is your mind sometimes racing, making it hard to concentrate or feel present?

• Are you finding it difficult to handle stress, with small challenges triggering big emotional or physical reactions?

• Do you catch yourself ruminating or obsessing over problems, unable to let go of the perceived source of stress?

• Do you experience persistent physical symptoms like chronic fatigue, digestive issues, frequent headaches, muscle tension, or pain that never seems to ease?

• Are you struggling with sleep problems, such as trouble falling asleep, tossing and turning, waking up around 3–5 a.m., or feeling wired but tired?

• Do you often feel emotionally disconnected, overwhelmed, or unable to enjoy things that once brought you joy?

• Have you noticed wounds, illnesses, or injuries taking longer to heal than they should?

These are not just minor inconveniences—they are warning signs that your nervous system may be stuck in fight-or-flight mode. Most people spend most of their daily lives in this state, seriously limiting their body's ability to heal and recover. Left unaddressed, prolonged stress can weaken the body’s natural ability to heal, disrupt your immune system, and lead to serious physical and emotional burnout.

I experienced this firsthand when a badly sprained ankle didn’t heal after a year. Despite working in the healing arts, I didn’t realize I was living in fight-or-flight mode—it had been my normal since childhood. I had become so accustomed to a hyper aroused state that I didn’t recognize it as stress. It wasn’t until I began giving my nervous system daily support that my healing began. Letting go of the news and practicing body scan meditations allowed my body to shift into a calmer state, and my healing progressed exponentially.

Your nervous system is the foundation of your body’s health and resilience. Supporting it is not a luxury—it’s a necessity for your long-term well-being. The good news is that by prioritizing simple yet powerful practices, you can calm your system, reverse the effects of stress, and create the conditions your body needs to heal and thrive.

The Importance of the Vagus Nerve and Polyvagal Theory

One of the most powerful tools for nervous system regulation is stimulating the vagus nerve, a key component of our parasympathetic nervous system that helps the body shift out of fight-or-flight mode and into rest-and-digest mode. According to polyvagal theory, developed by Dr. Stephen Porges, the vagus nerve plays a central role in creating a sense of safety and balance within the body.

Creating vibrations in your body through sound strengthen the vagus nerve and stress resilience.

By strengthening the vagus nerve, we can foster greater emotional regulation and physiological resilience. Unfortunately, most people have a weak vagus nerve due to a lifetime of stress and overstimulation. Practices such as humming, singing, gargling, chanting, and toning can effectively stimulate this nerve, helping to shift the body out of fight-or-flight mode and into a calm, grounded state.

Every night as I lay in bed, I take at least one full breath while toning to help calm my mind and body for sleep. Often, one of my eyes will water—a signal that stress is releasing from my body.

Heart-Brain Coherence and Emotional Balance

A powerful method for nervous system regulation is heart-brain coherence—a state where the heart and brain synchronize in harmony. This alignment leads to reduced stress, increased physical and emotional healing in the body, improved cognitive abilities, and greater emotional resilience. Research from the HeartMath Institute demonstrates that achieving heart-brain coherence through focused breathing and positive emotions, such as gratitude or love, can significantly lower cortisol levels and enhance overall well-being.

How to Practice Heart-Brain Coherence:

1. Sit quietly and place your hand on your heart.

2. Breathe slowly and deeply, focusing on long, even exhales.

3. Visualize your breath flowing in and out of your heart.

4. Feel elevated emotions such as joy, love, compassion, gratitude, or a sense of wholeness.

   
   

   

   Connecting to your heart with elevated emotions regulates the nervous system.

This practice not only calms the nervous system but also fosters a profound connection

between the heart and mind. Strive for 5–10 minutes and consider incorporating it into your morning and evening routines for enhanced healing, creativity, productivity, and better sleep.

Practical Techniques to Regulate Your Nervous System

Here are some proven techniques to support your nervous system and promote balance in your daily life:

Daily Practices to Begin and End Your Day

Start and end your day with calming practices like belly breathing, grounding, or vagus nerve stimulation to set the tone for balance and relaxation. Establishing these routines helps regulate your nervous system and promotes resilience against daily stressors.

Limit Screen Time and Programming Exposure

• Upon Waking: Avoid your phone for at least 30 minutes after waking. Give your mind a chance to ground itself before engaging with the outside world.

• Social Media and TV: Social media algorithms and television programming are designed to trigger emotional responses and stress. Limit exposure to reduce overstimulation.

• Blue Light Awareness: Screens emit blue light, signaling your body to stay alert by producing cortisol—a hormone that disrupts sleep if elevated at night.

• Blue Blocker Glasses: Consider wearing clear blue-blocker glasses during the day and orange or red lenses in the evening, especially if using screens, to help mitigate blue light’s impact on your circadian rhythm.

Explore Adaptogens

Herbs like ashwagandha and rhodiola can support your body in managing stress by balancing cortisol levels. Each herb has unique properties:

• Ashwagandha: Known for its calming effects and support for mood and thyroid health. (Consult your doctor if taking thyroid medication.)

• Rhodiola: Offers energizing properties and supports adrenal function.

Experiment to find the right adaptogen for your unique needs, and cycle them periodically for maximum benefit.

Grounding for Stability

Spend time barefoot on natural surfaces like grass, dirt, or sand to absorb negative ions from the Earth. This practice lowers inflammation, stabilizes energy, and promotes nervous system balance. If going barefoot isn’t an option, consider using grounding mats to achieve similar effects.

Diaphragmatic Breathing

Shift from shallow chest breathing to deep belly breathing. Place your hand on your belly to encourage slow, deep breaths. For a calming rhythm, try a 3-count inhale and a 5-count exhale. Longer exhales activate the parasympathetic nervous system, helping your body transition out of fight-or-flight mode.

Tapping, Sweeping, and Shaking

• Tapping and Sweeping: Use gentle tapping or sweeping motions over your body to release stored stress and bring awareness to the present moment.

• Shaking: Like animals shaking off fear after a threat, humans can use whole-body shaking to reset stress levels. A few minutes of shaking in the morning can lower cortisol and help you feel refreshed.

Walking and Mindful Movement

• Walking: This simple yet effective exercise lowers cortisol levels, making it highly beneficial for stress relief and fat burning.

• Mindful Exercise: Over-exercising, especially high-intensity cardio, can spike cortisol levels—a stress hormone that promotes fat storage and hinders fat burning. This is particularly important for women over 40, as cortisol tends to be elevated during perimenopause and menopause. Instead, focus on walking and strength training with adequate rest between sets (1–3+ minutes) to avoid triggering unnecessary stress on the body.

Nature Exposure

Forest bathing—immersing yourself fully in a natural environment without distractions—is a profound way to reset your nervous system. Nature, especially forests and running water, emits an abundance of negative ions, which help clear stress and promote relaxation.

Yoga and Stretching

Gentle yoga poses and simple stretching routines release tension stored in the body and activate the parasympathetic nervous system. Movements like forward bends, spinal twists, and child’s pose are particularly calming. Stretching improves blood flow, supports muscle recovery, and relieves stress. Yoga, which combines movement, breath, and mindfulness, is an excellent daily practice to enhance nervous system balance and overall relaxation.

Nervous System Nourishment

The food you eat plays a vital role in nervous system health. To nourish your system, include the following in your diet:

• Omega-3 fatty acids (found in fish, flaxseeds, hemp seed hearts, and walnuts) to reduce inflammation and support brain health.

• Magnesium-rich foods (like leafy greens, nuts, and seeds) to relax muscles and calm the nervous system.

• B vitamins (from whole grains, eggs, and legumes) to support energy production and stress resilience.

  
  

Also, stay hydrated, as dehydration can exacerbate stress and fatigue. Eating mindfully, with slow, intentional bites, activates your body’s rest-and-digest mode and enhances digestion and nervous system regulation.

Laughter and Play

Laughter is a natural stress reliever, releasing feel-good hormones like endorphins and oxytocin. Playfulness invites lightness into your life, reducing stress and reconnecting you with joy. Sometimes, life’s challenges can feel like the Universe piling it on—so why not laugh at the absurdity?

Let your inner child take the lead by being silly: sing, dance in a goofy way, or go on a pretend magical adventure. Laugh with your inner child and enjoy the fun of simply being together. A few minutes of laughter or playful activities can make a noticeable difference in your overall well-being.

Solfeggio Healing Frequencies

Listening to Solfeggio healing frequencies is a soothing way to calm your nervous system and promote emotional and physical healing. Frequencies like 432 Hz, often called the “universal frequency,” and 528 Hz, known as the “love frequency,” are believed to balance the body’s energy, reduce stress, and enhance overall well-being.

You can find free options on YouTube to easily incorporate these sounds into your daily routine. Play them softly during meditation, yoga, before bed, or even while working to create a relaxing atmosphere. I particularly enjoy 528 Hz music blended with nature sounds when I am working.

Body Scan Meditations (Yoga Nidra)

Body scan meditations, often called Yoga Nidra, are a powerful practice for calming the nervous system and releasing deeply held tension. This guided meditation technique involves bringing your awareness to different parts of your body, connecting with physical sensations, and gently relaxing areas of stress.

As you focus on each part of your body, you might offer loving words such as, “I appreciate you, left foot. It’s okay to let go of that tension now.” Every cell in your body has consciousness and thrives on acknowledgment with love, gratitude, and compassion. Treat your body as another inner child in need of care—it deserves the same level of kindness and nurturing.

Yoga Nidra promotes a deep state of rest while keeping the mind aware, helping to reset the nervous system, improve sleep, and reduce anxiety. Just 15–20 minutes of practice can be equivalent to hours of deep rest, making it an invaluable tool for daily nervous system support. You can find free body scan meditations on YouTube or meditation apps like Insight Timer to get started.

The most effective practices are the ones you enjoy and can seamlessly integrate into your daily routine, ensuring consistent support for your nervous system.

Your nervous system is the foundation of your well-being, influencing everything from emotional resilience to physical healing. By supporting it with daily practices, you can move out of fight-or-flight mode, foster inner calm, and create the conditions necessary for healing and growth.

Are you ready to take the next step? Explore my blog article on Emotional Resilience or book a complimentary Discovery Call to learn how personalized sessions can support your journey to a healthier, more balanced nervous system.