Resetting Your Nervous System in 10 Minutes : 3 Powerful Techniques
In today’s world, it’s easy to feel overwhelmed by the constant stream of stress, anxiety & tension.
The nervous system, responsible for regulating everything from our heartbeat to our emotional state, can get overloaded. When that happens, it can leave us feeling out of balance—mentally & physically.
The good news is that you can reset your nervous system from the comfort of your home with simple & powerful techniques.
Here are three effective ways to calm your body & reset that overworked nervous system at home:
1. Deep Breathing: The Power of Breathwork
Breathing is something we do unconsciously, yet it’s one of the most powerful tools for regulating the nervous system. When we feel stressed, our breathing tends to become shallow & rapid, signaling the body to stay in “fight or flight” mode. But deep, conscious breathing can help shift the nervous system back into a relaxed state, known as the parasympathetic mode.
How to Practice Deep Breathing:
Find a quiet, comfortable spot to sit or lie down.
Inhale deeply through your nose for 4 seconds, allowing your belly to expand.
Hold your breath for 4 seconds.
Exhale slowly and completely through your mouth for 6-8 seconds, letting go of any tension.
Repeat this cycle 5-10 times.
This simple exercise, often called diaphragmatic breathing, stimulates the vagus nerve, which plays a key role in calming the nervous system. With regular practice, deep breathing can lower heart rate, reduce anxiety, & improve your overall sense of calm.
2. Grounding: Connecting with the Earth
Grounding, or "earthing," is a technique that involves reconnecting with the earth’s natural energy by making physical contact with the ground. Research suggests that grounding can reduce inflammation, improve sleep, & help regulate the nervous system by reducing the body’s stress response.
How to Practice Grounding at Home:
If possible, walk barefoot on grass, sand, or soil in your backyard or a nearby park. The direct contact with the earth helps balance the body’s electrical charge.
If going outside isn’t an option, bring nature indoors. Sit on your balcony or near an open window, feeling the fresh air on your skin while mindfully focusing on your connection to the ground beneath you.
You can also practice grounding through meditation or visualization. Imagine your body being rooted to the earth like a tree, with energy flowing up from the ground into your body, creating stability & calm.
Regular grounding helps shift the nervous system into a parasympathetic state, which is essential for healing & restoring balance.
3. Progressive Muscle Relaxation: Releasing Tension
Stress often manifests in physical tension, with muscles tightening in response to mental & emotional strain. Progressive Muscle Relaxation (PMR) is an effective technique that involves tensing & then relaxing each muscle group in the body. This practice not only eases muscle tension but also signals the nervous system to enter a state of relaxation.
How to Practice Progressive Muscle Relaxation:
Find a quiet space and lie down in a comfortable position.
Starting with your toes, tense the muscles in your feet as much as you can for 5 seconds.
Then, release the tension & focus on the feeling of relaxation.
Slowly work your way up your body, tensing & relaxing each muscle group—your calves, thighs, abdomen, arms, shoulders, & finally, your face.
After you’ve gone through all muscle groups, take a few minutes to lie still & notice the difference in how your body feels.
PMR is a wonderful way to bring awareness to areas of tension & create a deeper sense of relaxation. Over time, it helps train your body to relax in moments of stress, reducing the overall load on your nervous system.
Why These Techniques Work
These three practices—deep breathing, grounding, & progressive muscle relaxation—work because they target the vagus nerve & the autonomic nervous system. The autonomic nervous system has two branches: the sympathetic (fight or flight) & parasympathetic (rest & digest). In today’s stress-filled world, many of us spend too much time in the sympathetic state, leading to anxiety, burnout, & physical discomfort.
By regularly practicing these techniques, you can activate the parasympathetic state, helping your nervous system reset & recover. Over time, this creates a greater sense of balance, resilience, & well-being.