Modern life keeps many of us in a near-constant state of alert. Notifications, deadlines and emotional pressures quietly shape how our nervous system responds to the world. When that system becomes overwhelmed, it can leave us feeling disconnected, anxious or emotionally flat. Learning how to reset your nervous system is one of the most effective ways to restore emotional balance and support both physical and mental health.
Understanding the Nervous System and Its Regulation
At its core, the nervous system is how the mind and body communicate. It influences everything from heart rate and breathing to emotional responses and mental clarity.
The central nervous system — made up of the brain and spinal cord — works alongside the peripheral nervous system to process information and guide how the body responds. Together, they form the autonomic nervous system, which quietly regulates stress, calmness and recovery.
What Is Nervous System Regulation?
Nervous system regulation is the ability to move smoothly between activation and relaxation. When we can regulate the nervous system, we respond to challenges without becoming overwhelmed. When we can’t, we may slip into a dysregulated state, where stress lingers long after the moment has passed.
Two key branches are always at play:
- The sympathetic nervous system, responsible for the fight-or-flight response
- The parasympathetic nervous system, often called the “rest and digest” state
Healthy regulation allows these systems to work together, rather than compete.
Signs of a Dysregulated Nervous System
Nervous system dysregulation can show up in subtle but persistent ways, including:
- Feeling constantly “on edge” or emotionally reactive
- Difficulty sleeping or focusing
- Ongoing muscle tension or chronic pain
- Low resilience to everyday stress
It’s important to note that chronic stress increases stress hormones like cortisol, which can keep the body locked in survival mode and impact emotional health over time.
Techniques to Calm the Nervous System
There are many gentle, effective ways to calm the nervous system and restore balance — most of which don’t require drastic lifestyle changes.
The Role of Mindfulness in Emotional Balance
Mindfulness helps us reconnect with the present moment and soften automatic stress responses. Over time, this awareness improves emotional regulation and supports a calmer emotional state.
Breathwork and Deep Breathing
Breathwork is one of the fastest ways to influence how the nervous system responds. Slow, intentional breathing sends signals of safety through the body.
- Focus on a longer exhale than inhale
- Take slow, deep breaths through the nose
- Try simple breathing exercises for two to five minutes
This activates the parasympathetic branch and helps reduce stress by lowering stress levels and heart rate.
Activating the Vagus Nerve
The vagus nerve plays a key role in emotional resilience and relaxation. Practices that activate the vagus nerve — such as humming, deep breathing and gentle stretching — help shift the body out of fight-or-flight and into calmness.
Meditation and Relaxation Practices
Meditation, particularly mindfulness meditation, supports the body’s relaxation response. Even short sessions can help regulate the nervous system, improve cognitive function and enhance emotional well-being.
Body scans, grounding visualisations and guided relaxation are great ways to support the nervous system’s natural rhythm.
Daily Practices for Emotional Regulation
Consistency is key when it comes to maintaining emotional balance. Small daily rituals help regulate our nervous systems and build emotional resilience over time.
Incorporating Journaling and Grounding
Journaling allows space to process emotional responses and reconnect with your body. Pairing this with grounding exercises — like noticing physical sensations or placing your feet firmly on the ground — supports both physical and emotional regulation.
The Importance of Slow Moments
Slowing down helps people step out of constant stress response. Quiet walks, intentional pauses and screen-free moments are simple but powerful ways to support your nervous system and restore balance.
Building a Self-Care Strategy for Mental Health Benefits
Self-care is not indulgent — it’s foundational for long-term mental health benefits.
The Impact of Stress on the Nervous System
The impact of stress extends beyond mood. Chronic exposure to stress increases cortisol, disrupts the endocrine system and can weaken immune response over time.
How Stress Affects Emotional and Physical Health
When stress becomes ongoing, the nervous system responds as though danger is constant. This affects emotional responses, sleep, digestion and overall physical health.
Strategies to Support Your Nervous System
Some of the most effective ways to support your nervous system include:
- Regular exercise — movement helps regulate stress hormones
- Gentle stretching to release tension in your body
- Prioritising rest and consistent sleep routines
- Reducing sensory overload
Exercise is good not only for the body, but for emotional resilience. The role of exercise in nervous system regulation cannot be overstated.
Resetting Your Nervous System for Better Emotional Regulation
To reset your nervous system is to create safety within the mind and body. Through breath, mindfulness, movement and intentional rest, you can move out of a dysregulated state and restore calm.
These regulation techniques help you find steadiness, clarity and a deeper sense of emotional balance — not by forcing calm, but by allowing it.
Sometimes, the most powerful shift happens when we stop pushing forward and gently return to ourselves.
— Harper Quintonson, Lifestyle Contributor for Fashion Weekly
