If you’ve ever felt wired, tired, anxious, or shut down, you’ve felt what it’s like to live with a nervous system that’s out of balance. Post-pandemic, post-stress, and for many of us, post-trauma, our bodies hold onto survival mode far longer than they need to.

But here’s the truth: your nervous system isn’t broken. It simply needs gentle reminders that you are safe. With the right tools, you can shift from fight-or-flight into rest, repair, and connection.

As a coach, I see this all the time: the smallest, most consistent practices create the biggest transformations. Here are five you can start today.

1. Breathwork for the Vagus Nerve

Your breath is the fastest way to signal calm. Try a 4–6 breath cycle: inhale for 4, exhale for 6. The longer exhale gently activates your parasympathetic system—the “rest and digest” state. Just 2–3 minutes can shift your whole body.

 

2. Cold & Warm Contrast

Nervous system reset in under a minute? Splash cold water on your face or finish your shower with 20 seconds of cool water. Then follow with warmth—wrap yourself in a blanket, sip tea, or bask in sunlight. The contrast makes your system more adaptable.

3. Rhythmic, Grounded Movement

Consider activities like walking, yoga, or gentle swaying. Rhythmic movement regulates your vestibular system and reassures your body that it’s safe. No need for intensity here—consistency and rhythm are what reset you.

 

4. Sensory Anchoring

When stress pulls you out of the present, use the 5-4-3-2-1 grounding tool:

5 things you see

4 things you touch

3 things you hear

2 things you smell

1 thing you taste.

This practice grounds you in the present moment.

5. Co-Regulation & Social Safety

We’re wired for connection. Eye contact with a trusted friend, a safe hug, or even humming to yourself signals safety to your nervous system. Connection—whether with others or through your own voice—reminds your body it’s not alone.

✨ The Reset Takeaway

Your nervous system thrives on small, repeated reminders of safety. You don’t have to wait until burnout or panic sets in—practice these resets daily and you’ll notice more calm, steadiness, and resilience.

💭 A personal note: As a two-time cancer survivor, I’ve had to learn nervous system repair the hard way. Chemotherapy, recovery, and the lingering aftershocks left me with deep nervous system dysregulation. These practices weren’t just wellness tips—they became survival tools. They’re gentle, doable, and they work.

💌 If this resonated, I’d love you to subscribe and share this post with someone who could use a nervous system reset today. Together, we can build a calmer, stronger foundation for wellness and growth.