From work deadlines to personal responsibilities, the demands on our time and energy can leave us feeling overwhelmed and depleted. However, there are ways to reset your nervous system and regain a sense of calm and balance, even in the midst of chaos.

Understanding the Nervous System

Before diving into techniques to reset the nervous system, it’s important to understand its two main components: the sympathetic nervous system and the parasympathetic nervous system.

Sympathetic Nervous System (SNS)

This part of the nervous system is responsible for the body’s “fight or flight” response. When we perceive a threat or stressor, the SNS kicks into gear, releasing hormones like adrenaline and cortisol to prepare the body to react.

Parasympathetic Nervous System (PNS)

Often referred to as the body’s “rest and digest” system, the PNS helps counterbalance the SNS by promoting relaxation and calm. It slows down heart rate, conserves energy, and facilitates digestion.

Techniques to Reset the Nervous System

Deep Breathing

One of the quickest ways to activate the PNS and counteract stress is through deep breathing exercises. Try diaphragmatic breathing by inhaling deeply through your nose, allowing your belly to expand, and exhaling slowly through your mouth. Repeat this for several minutes to calm your mind and body.

4-7-8 breathing and box breathing are both powerful tools for stress reduction, but they work slightly differently. In 4-7-8 breathing, you inhale for 4 counts, hold for 7, and exhale for 8, which helps activate the parasympathetic nervous system and promotes deep relaxation. Box breathing uses equal counts – usually 4 -for inhale, hold, exhale, and hold, creating a steady rhythm that improves focus, reduces anxiety, and calms the mind. Both techniques can be used daily to manage stress, improve sleep, and support nervous system balance.

Mindfulness Meditation

Practicing mindfulness meditation can help you become more aware of your thoughts and emotions without judgment. By focusing on the present moment, you can reduce stress and promote relaxation. Find a quiet space, sit comfortably, and bring your attention to your breath or a specific sensation in your body.

Progressive Muscle Relaxation (PMR)

PMR involves tensing and then relaxing different muscle groups in the body, promoting physical relaxation and reducing tension. Start at your feet and work your way up, tensing each muscle group for a few seconds before releasing. Notice the difference between tension and relaxation in each muscle group.

Exercise

Physical activity is a powerful way to reset the nervous system and reduce stress. Whether it’s a brisk walk, yoga session, or strength training workout, find an activity that you enjoy and make it a regular part of your routine. Exercise releases endorphins, which are natural mood lifters, and helps regulate cortisol levels. Keep movement gentle and restorative during peak stress, as HIT will promote higher cortisol levels.

Connect with Nature

Spending time outdoors in nature has been shown to have numerous benefits for mental health and well-being. Take a walk in the park, go for a hike, or simply sit outside and soak up the sights and sounds of the natural world. Nature has a calming effect on the nervous system and can help reduce feelings of stress and anxiety.

Social Support

Don’t underestimate the power of human connection in times of stress. Reach out to friends, family members, or support groups for emotional support and encouragement. Simply talking to someone who understands can help you feel less alone and more resilient in the face of stress.

Herbal medicine

Herbal medicine and herbal teas can be a gentle, supportive way to manage stress. Herbs like chamomile, lemon balm, passionflower, and ashwagandha have calming properties that help soothe the nervous system, support relaxation, and improve sleep quality. Herbal medicine needs to be obtained from a naturopath or herbalist – it’s much stronger than tea – but some people will still find tea is helpful too.

Magnesium

Magnesium is a vital mineral for supporting the body during stress. It helps regulate the nervous system, calm the mind, and reduce muscle tension. Adequate magnesium levels can improve sleep quality, ease anxiety, and enhance the body’s resilience to everyday stressors. Including magnesium-rich foods like leafy greens, nuts, seeds, and whole grains, or using supplements when needed, can help restore balance and support overall wellbeing.

While stress may be a natural part of life, there are some things we can incorporate daily to help maintain balance. Remember to prioritise self-care and listen to your body’s signals, taking breaks when needed and seeking professional help if stress becomes overwhelming. Self-care has never been so important.

If you’re interested in learning how naturopathy can support your health, reach out to our Melbourne Naturopath. We’ll guide you through the process, explain dietary recommendations, and provide you with a comprehensive treatment plan to start your health reset! Book below.

 

 

 

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