10 Proven Techniques to Regulate Our Nervous System

In a wellness-centered view, your nervous system is the core of your inner balance — it’s the part of you that helps you feel safe, respond to stress, and stay connected to yourself and the world around you.

What Is our Nervous System?

Think of it as your body’s communication and self-care system. It’s always working in the background, helping you:

• Breathe and move

• Feel emotions and sensations

• Rest and recover

• Stay alert or calm down

• Connect with others or retreat to protect

10 Proven Techniques to Regulate Your Nervous System

Regulating your nervous system is essential for emotional balance, physical health, and overall wellness. A well-regulated nervous system helps you respond to stress calmly, recover faster from challenges, and feel more grounded in daily life.

Here are proven, wellness-based techniques to support and regulate your nervous system:

🌬️ 1.

Breathwork

• Why it works: Deep, slow breathing activates the parasympathetic nervous system — your “rest and digest” mode.

• Try this: Practice box breathing (inhale 4 seconds, hold 4, exhale 4, hold 4) or diaphragmatic breathing (belly breathing).

🧘 2.

Mindfulness & Meditation

• Why it works: Reduces activity in the brain’s stress centers and promotes relaxation and emotional regulation.

• Try this: 5–10 minutes of daily mindfulness meditation, body scans, or loving-kindness meditation.

  
  

🌿 3.

Nature Time

• Why it works: Time in nature lowers cortisol (stress hormone), boosts mood, and calms the nervous system.

• Try this: Go for a walk in the park, sit under a tree, or even just spend time in a garden or with plants.

🚶‍♀️ 4.

Gentle Movement

• Why it works: Movement helps release stored tension and improves nervous system communication.

• Try this: Yoga, tai chi, qigong, or mindful walking.

👐 5.

Grounding Techniques

• Why it works: Helps anchor you in the present, especially when overwhelmed or anxious.

• Try this: Walk barefoot on grass, hold a cold object, or use the 5-4-3-2-1 technique (name things you see, hear, feel, etc.).

🤲 6.

Self-Compassion & Affirmations

• Why it works: Positive self-talk soothes the emotional brain and builds inner safety.

• Try this: Speak gently to yourself, write affirmations like “I am safe,” or place a hand on your heart in moments of stress.

💤 7.

Restful Sleep

• Why it works: Sleep is when the nervous system recharges and repairs.

• Try this: Prioritize a calming nighttime routine — dim lights, limit screens, and go to bed at a consistent time.

🎵 8.

Sound Healing & Music

• Why it works: Certain sounds (like binaural beats or calming music) can shift brainwaves and calm the nervous system.

• Try this: Listen to soft instrumental music, nature sounds, or use sound bowls or chimes.

  
  

🤝 9.

Connection & Touch

• Why it works: Safe, supportive human connection helps regulate your emotional state through co-regulation.

• Try this: Hug someone, talk to a trusted friend, or spend time with a pet.

🍵 10.

Nourishing Food & Hydration

• Why it works: Stable blood sugar and hydration keep your nervous system stable.

• Try this: Eat whole, nutrient-rich meals, especially those with omega-3s, magnesium, and B vitamins.

Wellness is not about perfection — it’s about creating a safe and supportive inner environment. These techniques help you build resilience and return to balance when life throws you off course.