8 CALMING TECHNIQUES TO RESET YOUR NERVOUS SYSTEM
Discover 8 effective calming techniques to balance your nervous system, reduce stress, and feel better.
Calming techniques are essential for maintaining balance and reducing stress, given how easy it can be for the nervous system to become imbalanced. This article explores practical and effective calming strategies that can help you access a more balanced state of being.
Understanding the Significance of Calming Your Nervous System
The nervous system plays a fundamental role in how we experience the world around us. When it's balanced, we feel more at peace, focused, and resilient. However, chronic stress can lead to a dysregulated nervous system, causing a range of mental and physical health issues:
Chronic stress builds up in the nervous system, leading to mental and physical health challenges.
This often has the unfortunate side effect that we then spend more time in the unpleasant dysregulated (stress) states on the NEUROFIT Ring below:
The NEUROFIT Ring shows the six possible nervous system states, and the transitions between them.
A few signs of a dysregulated nervous system are anxiety, irritability, sleep challenges, gut issues, chronic fatigue, and difficulty concentrating. Think of these as your body's signals that it might be time for some calming strategies to restore balance.
Eight Simple Calming Techniques You Can Apply Daily
Incorporating calming techniques into your daily routine doesn't have to be complicated. Here are some practical methods to help you maintain a balanced nervous system:
1. Practice Deep Breathing
Deep breathing exercises are a simple yet powerful way to calm your nervous system. By focusing on your breath, you can slow down your heart rate and reduce stress levels. Try this technique:
Sit or lie down in a comfortable position.
Inhale deeply through your nose for a count of four.
Hold your breath for a count of four.
Exhale slowly through your mouth for a count of four.
Repeat this cycle for a few minutes.
Simple breathing exercises are proven to help calm the nervous system.
2. Engage in Regular Exercise
Physical activity is one of the most effective ways to reduce stress and improve overall well-being. Aim for at least 10 minutes of exercise daily, whether it's a brisk walk, yoga, or dancing. Exercise releases endorphins, which are natural mood boosters.
Our NEUROFIT App data supports this: members who prioritize regular exercise report 22% higher HRV and 11% greater emotional balance.
If you don't have time for a full workout, you can also do a quick somatic exercise, like Tree Shaking:
3. Create a Consistent Bedtime Routine
A regular bedtime routine helps signal to your body that it's time to wind down. Establish a routine that includes activities like reading, taking a warm bath, or practicing gentle stretches. Avoid online stress and screen time at least an hour before bed to improve sleep quality.
Our in-app data also shows that maintaining a consistent sleep-wake cycle can improve your HRV and overall emotional balance.
4. Limit Caffeine and Alcohol Intake
Caffeine and alcohol can disrupt your sleep and increase anxiety levels. Try to limit your intake, especially in the hours leading up to bedtime.
Opt for herbal teas like chamomile or peppermint to promote relaxation.
5. Spend Time in Nature
Nature has a calming effect on the mind and body. Spend time outdoors, whether it's a walk in the park, a hike, or simply sitting in your garden. The fresh air and natural surroundings can help reduce stress and improve your mood.
If you aren't able to get out into nature, you can still experience some of the benefits by playing some green noise.
6. Practice Mindfulness and Meditation
Mindfulness and meditation are excellent ways to calm the mind and nervous system. These practices involve focusing your attention on the present moment, which can help reduce anxiety and improve emotional regulation. Start with just a few minutes each day, and gradually increase the duration.
7. Try Somatic Exercises
The NEUROFIT App offers personalized somatic exercises designed to shift the nervous system into the Stillness state within just a few minutes. For example, you can try Eye-Press Breathing - slow, deep breathing while laying down and pressing your wrists gently against your closed eyelids.
App members who prioritize their daily Stillness report 27% greater emotional balance as a result - a nod to the power of attuning your nervous system to stillness.
8. Engage in Creative Activities
Creative activities like drawing, painting, or playing a musical instrument can be incredibly calming. Listening to music has also been proven to reduce cortisol levels. These activities allow you to express yourself and focus your mind, providing a break from stress and anxiety.
How NEUROFIT Can Support Your Calming Journey
At NEUROFIT, we've designed our app to help you achieve a balanced and regulated nervous system. Our app offers personalized somatic exercises, daily check-ins, and biometric measurements to support your well-being.
The NEUROFIT App's guided nervous system program is designed to reduce stress and resolve burnout within a few weeks.
Measuring your HRV daily can offer valuable insights into your nervous system health.
Personal Insights and Learnings
As someone who has experienced the profound effects of a dysregulated nervous system, I understand the importance of finding effective calming techniques. After my father's sudden passing in 2011, I struggled with anxiety, digestive issues, and sleep disturbances. It was through exploring various calming practices that I eventually found relief and peace again, with nervous system regulation.
My husband Andrew and I combined our personal experiences and professional backgrounds to create NEUROFIT, a tool that simplifies nervous system regulation for everyone. We believe that wellness doesn't have to be complicated, and our app reflects this philosophy by providing accessible and effective solutions.
Frequently Asked Questions
How long should I practice deep breathing exercises each day?
Start with just a few minutes each day and gradually increase the duration as you become more comfortable. Even short sessions can have a significant impact on your stress levels.
Can nervous system regulation help with chronic stress?
Yes, nervous system regulation can help you reduce reduce chronic stress by processing built-up stress, known as allostatic load, out of the body.
Is it necessary to exercise every day?
While daily exercise is beneficial, aim for at least 10 minutes of physical activity most days of the week. Consistency is key in order to feel the full benefits.
How quickly can I see results with nervous system regulation?
Our app data shows that members can report significantly less stress and more balance within just one week.
Incorporating calming techniques into your daily routine can have a profound impact on your nervous system and overall well-being. By taking small, consistent steps, you can achieve a more balanced and peaceful state of mind.
