Lifestyle Wellness: Nervous System Reset: Your Secret to More Calm, Energy and Resilience

  A dysregulated nervous system can leave you feeling anxious, exhausted, and stuck in fight-or-flight.

A dysregulated nervous system means your body is constantly on high alert, even when there’s no real danger. This can lead to chronic anxiety, emotional overwhelm, and trouble relaxing or sleeping. You might feel jumpy, irritable, or emotionally drained for no clear reason. Over time, it affects your digestion, hormone balance, and overall health. Learning to calm and regulate your nervous system is key to feeling grounded, safe, and resilient in everyday life.

The good news? You can train your nervous system to feel safer, calmer, and more balanced.

Signs of dysregulation:

• Chronic fatigue

• Easily triggered or overwhelmed

• Trouble sleeping

• Digestive issues

Daily Nervous System Resets:

• Vagus Nerve Activation: Humming, gargling, cold face splash. 

Your vagus nerve plays a major role in calming the nervous system and shifting you out of "fight-or-flight" into a restful, healing state. Simple daily practices can help stimulate it naturally:

Humming: The vibration from humming (especially deep, slow tones) helps tone the vagus nerve and send calming signals to the brain. Try humming a song or a single note for 1–2 minutes.

Gargling: Gargling vigorously with water stimulates the muscles in the back of the throat, which are connected to the vagus nerve. It can feel odd at first but is surprisingly effective.

Cold Face Splash: Splashing your face with cold water or using a cold compress on your neck or cheeks activates the vagus nerve and can quickly bring your body into a calmer state.

These micro-practices take just a few minutes but can have a profound effect on how regulated, relaxed, and resilient you feel throughout the day.

• Breathwork: Try a 4-7-8 breath before bed

The 4-7-8 breath is a simple, powerful breathing technique that helps calm your nervous system and prepare your body for restful sleep. It works by slowing your heart rate, reducing anxiety, and shifting you into a relaxed parasympathetic state.

Here’s how to do it:

Inhale gently through your nose for 4 seconds

Hold the breath for 7 seconds

Exhale slowly through your mouth for 8 seconds

Repeat this cycle 4 times, or until you feel your body soften and your mind quiet. Practicing this breath nightly can help train your body to fall asleep more easily and stay asleep longer.

• Massage & Touch: Book a massage with Bspokr

• Nature Time: Forest bathing or simply lying on the grass

Spending time in nature is one of the most accessible and powerful ways to reset your nervous system and restore your sense of calm. Even just a few minutes outdoors can lower cortisol levels, reduce anxiety, and improve mood and focus.

Forest bathing — a Japanese practice called shinrin-yoku — involves mindfully walking or sitting among trees, engaging all your senses, and being fully present in the natural world. You don’t need to hike or exercise; it’s about soaking in the atmosphere.

If you don’t have access to a forest, simply lying on the grass in your backyard or a local park, barefoot and unplugged, can also do wonders. The act of grounding (skin-to-earth contact) helps rebalance your body’s natural rhythms and reduces inflammation.

Nature reconnects you with something bigger, quiets mental chatter, and gently brings your nervous system back into harmony — no effort required.

• Stillness Practices: Meditation, yin yoga, long exhales

In a world that moves fast and demands more, stillness is a radical form of self-care. These quiet practices help calm your mind, regulate your nervous system, and bring you back into your body.

Meditation invites you to pause and observe your thoughts without judgment. Even just 5–10 minutes a day can reduce stress, improve focus, and increase emotional resilience.

Yin Yoga is a slow, grounding practice that uses long-held, passive poses to gently open the body and calm the mind. It helps release deep tension stored in connective tissue and supports the parasympathetic nervous system.

Long Exhales signal safety to the brain. Try breathing in for 4 counts and exhaling for 6–8 counts — this simple shift lowers heart rate and invites a state of deep calm.

Stillness isn’t about doing nothing — it’s about doing less, with intention, to create space for healing, clarity, and ease.

Support your system and it will support you.