Regulating your nervous system is one of the most important steps you can take for better health, energy, and resilience. When your nervous system is calm and balanced, you feel more grounded, clear-headed, and capable of handling life’s daily stressors. On the other hand, when it’s constantly in fight-or-flight mode, it can affect everything from your mood to your digestion, sleep, and even long-term health.

One powerful piece of this puzzle is the vagus nerve — a key communication highway between your brain and body that helps regulate stress, digestion, heart rate, and inflammation. Supporting and “resetting” the vagus nerve through simple practices can encourage your body to shift out of stress mode and back into balance. This is where tools like deep breathing, movement, nature, cold exposure, and quality sleep come in. Each of these strategies helps regulate your nervous system and, in many cases, stimulates the vagus nerve to promote calm, connection, and recovery.

1. Practice Deep Breathing

When you’re feeling stressed, one of the easiest and most effective ways to calm your nervous system is through deep breathing. Techniques like box breathing (inhaling, holding, exhaling, holding for equal counts) or the 4-7-8 method (inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds) work wonders to activate your body’s relaxation response. Deep breathing slows your heart rate, lowers blood pressure, and shifts your body out of “fight-or-flight” mode, reducing overall stress and anxiety.

Tip: Try adding just five minutes of deep breathing to your morning or evening routine. The benefits compound with regular practice!

2. Engage in Physical Activity

Exercise is more than just good for your body—it’s also a powerful way to balance your nervous system. Physical activity helps reduce cortisol (the stress hormone) while releasing endorphins, which are natural mood boosters. Regular, moderate-intensity exercise like walking, cycling, or yoga can keep your nervous system balanced and help you feel more resilient to stress.

Tip: You don’t need a long workout to benefit. Even a 10-minute brisk walk outside can significantly calm your nervous system.

make a mindset shift!

3. Ground Yourself in Nature

Spending time outdoors is an incredible way to soothe your nervous system and boost your mood. Natural surroundings, especially green spaces and bodies of water, have been shown to reduce stress levels and promote a sense of calm. Whether it’s a short walk in the park or a weekend hike, immersing yourself in nature can give your mind and body a reset.

Tip: Try “earthing,” which is simply walking barefoot on grass, sand, or dirt. This simple practice can enhance feelings of calm and connection.

4. Try Cold Exposure

Cold exposure can be a powerful technique to stimulate the vagus nerve, which is key in regulating your body’s stress responses. You don’t need to take an ice bath—even splashing cold water on your face, running your hands under cold water, or taking a cold shower for 30 seconds can trigger a relaxation response, helping you feel more alert yet calm.

Tip: If a cold shower feels like too much, start small by splashing your face with cold water first thing in the morning. It’s refreshing and helps jumpstart your day.

5. Prioritize Restorative Sleep

A good night’s sleep is essential for nervous system recovery and balance. Poor sleep can leave us feeling frazzled and on edge, so building a consistent, relaxing bedtime routine can make a huge difference. Try winding down with a book, avoiding screens for at least an hour before bed, and keeping a regular sleep schedule to support quality, restful sleep.

Tip: If you struggle to fall asleep, try a relaxing activity before bed, such as journaling or listening to calming music. These habits signal to your brain that it’s time to rest.

Building these practices into your daily routine can help you feel more balanced, centered, and better equipped to handle life’s challenges. Nervous system regulation is not about eliminating stress but learning to manage it in a way that keeps you feeling empowered and resilient. So, start with one or two of these practices, and over time, you’ll notice a positive shift in your well-being.

6. Vagus Nerve Reset Practices

Your vagus nerve acts like a reset button for your nervous system. When it’s stimulated, it sends signals to your brain and body that it’s safe to relax, recover, and restore balance. This is known as activating the parasympathetic nervous system (your “rest and digest” mode).

Here are a few simple ways to support your vagus nerve:

Humming or Chanting – The vibration stimulates the vagus nerve and promotes relaxation.
Gargling with Water – A surprisingly effective way to wake up and strengthen vagal tone.
Cold Exposure – Even splashing your face with cold water or ending your shower with 30 seconds of cool water can activate the vagus nerve.
Gentle Yoga or Stretching – Movements that open the chest and lengthen the spine help stimulate vagal pathways and calm the body.
Slow, Deep Breathing – Especially breathing that emphasizes a long exhale, which tells your nervous system it’s safe to downshift.

The benefit: Regular vagus nerve resets can reduce stress, support digestion, improve mood, and help regulate inflammation — all while helping you feel calmer and more resilient in daily life.

REGULATE YOUR NERVOUS SYSTEM WITH MINDSET SHIFTING

12 Week Foundation with Unlimited Growth

Imagine breaking free from limiting beliefs, reclaiming control over your thoughts, and developing a powerful, positive mindset that supports your goals. Mindset Momentum is a 12-week digital journey with fresh monthly educations designed to guide you every step of the way.

In this program, you’ll be empowered to:

Define and Align with Your Core Beliefs: Set intentional goals that resonate deeply with who you are and what you want to achieve.
Break Through Limiting Beliefs and Reframe Negative Thoughts: Uncover and dismantle thought patterns holding you back, and adopt tools that help you shift your thinking toward possibility.
Practice Self-Compassion, Mindfulness and Gratitude: Learn proven techniques for reframing negative thoughts and cultivating gratitude for daily moments.
Stay Focused with Fillable Journals and Weekly Practices: Access your interactive, guided journal to track progress, gain clarity, and stay on course.
Understand The Brain and How External Influences Shape Your Mindset: Gain insights into how relationships, career, and environment impact your thoughts and actions, helping you make conscious changes that support your growth.

START NOW: MINDSET MOMENTUM