How to Balance Your Nervous System - 8 Techniques to Try Today!
Why Your Nervous System Matters
Your nervous system is running the whole show! It is always working hard to regulate our emotions, stress levels and our health in general. When we have a balanced nervous system we will feel calm, focused and in control.
But in the fast paced world we live in we commonly are completely dysregulated leaving us feeling anxious, tired, irritable and not able to concentrate.
Incorporating some of these nervous system exercises can help us to emotionally regulate but also give our body a sense of comfort and safety.
Start with one and see how you feel and slowly integrate more.
8 Simple Techniques to Support Your Nervous System
1. Deep Breathing
Breathing deeply signals to your body that it’s safe, helping to shift from stress mode to relaxation. Try these techniques:
Diaphragmatic Breathing: Inhale deeply through your nose for 4 seconds, hold for 4 seconds, and exhale slowly for 6-8 seconds.
Box Breathing: Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and hold for 4 seconds. Repeat for a few rounds. Imagine drawing a box with your 4-4-4-4 breaths.
You will feel a sense of calm within minutes.
2. Grounding Techniques to Stay Present
Bring yourself back to the present moment, & reduce your feelings of anxiety and overwhelm:
5-4-3-2-1 Method: Identify five things you see, four things you feel, three things you hear, two things you smell, and one thing you taste.
Grounding Walk: Walk barefoot on grass, sand, or soil to reconnect with the earth. While walking look around you and take note of the beauty of the grass, the trees or the ocean (wherever you may be!)
Cold Plunge: Splash cold water on your face or hold an ice cube to activate the vagus nerve and promote calmness. You can also fill a large bowl with cold water and ice and put your face in it. Hold for 10 seconds and come back up.
3. Move Your Body to Release Tension
Your body stores stress, and movement helps release it. Try:
Gentle stretching, yoga, or tai chi.
A short walk outdoors to reset your mood and boost endorphins.
Light shaking or bouncing exercises to discharge excess energy. (shake it off!)
4. Mindfulness & Meditation to Train Your Mind
Mindfulness techniques help slow down racing thoughts and bring a sense of peace:
Focus on your breath or repeat a calming mantra.
“My body knows how to naturally regulate itself, and I am safe”
“With every breath, I invite calm and release stress.”
"I am safe. I am grounded. I am at peace."
Try guided meditations or progressive muscle relaxation.
Engage in mindful activities like journaling, coloring, or listening to soothing music.
5. Nutrition & Hydration to Fuel Your Nervous System
What you eat and drink impacts your nervous system function. Support it by:
Eating whole, nutrient-dense foods like healthy fats, proteins, and leafy greens.
Reducing caffeine and processed sugar, which can overstimulate your system.
Staying hydrated—your nervous system needs water to function properly!
6. The Power of Support
Human connection is a powerful tool for nervous system regulation. Try:
Spending time with supportive friends and family.
Giving someone a hug or practicing self-soothing touch (e.g., placing a hand over your heart).
Reaching out for professional support when needed.
Australia Friends: Redefine Life has low cost counselling available Australia Wide - see their website here
7. Sleep & Rest to Recharge Your System
Quality sleep is essential for nervous system health. Improve your sleep by:
Creating a relaxing bedtime routine (limit screens, dim the lights, read a book and wind down before bed).
Aiming for 7-9 hours of sleep per night.
Taking short breaks or naps when needed.
If you are feeling stressed throughout the day, walk away from the computer or desk and take a few deep breaths.
8. Find What Feels Good
Doing things you love naturally soothes your nervous system. Try:
Engaging in hobbies like painting, writing, or gardening.
Laughing—watch a funny movie, listen to a podcast, or chat with a friend.
Listening to uplifting music that makes you feel good.
Your First Step - Try This!
Take three deep breaths. Inhale slowly, hold, and exhale longer. Notice how your body feels afterward.
Balancing your nervous system is a journey, not a quick fix. Experiment with these techniques and find what works best for you. Small, consistent actions add up over time, leading to greater calm, resilience, and emotional balance.
For more support with emotional balance and regulation visit Redefine Life Counselling Services
For support with nutritional advice + supplementation schedule in with a holistic health coach / integrative health practitioner
