Ways to Calm Your Nervous System Naturally: Simple Tools for Stress Relief
In today’s fast-paced world, chronic stress has become the norm rather than the exception. While short-term stress can be protective, ongoing stress keeps the nervous system stuck in a constant state of “fight or flight,” which can impact digestion, sleep, hormones, immune health, and overall well-being.
The good news? There are many simple, natural ways to calm the nervous system and gently guide the body back into a state of balance.
Understanding the Nervous System
The autonomic nervous system has two primary branches:
Sympathetic nervous system – responsible for the fight, flight, or freeze response
Parasympathetic nervous system – responsible for rest, digestion, healing, and recovery
Many holistic therapies aim to support parasympathetic activation, often referred to as “rest and digest.” A key player in this process is the vagus nerve, which helps regulate heart rate, digestion, inflammation, and emotional resilience.
Natural Ways to Calm the Nervous System
Below are supportive tools that can help reduce stress and promote nervous system regulation.
1. Gentle Movement & Walking
Slow, rhythmic movement (especially walking outdoors) has been shown to calm the nervous system. Walking supports bilateral brain stimulation, improves circulation, and helps lower cortisol levels. Even a 10–20 minute daily walk can make a meaningful difference. Bonus: You can walk after a meal to help minimize glucose spikes too!
2. Breathing Practices
Breathwork is one of the fastest ways to influence the nervous system.
Supportive breathing techniques include:
Slow nasal breathing
Extended exhales (for example: inhale 4 seconds, exhale 6 seconds)
Diaphragmatic (belly) breathing
These techniques signal safety to the body and encourage parasympathetic activation.
3. Vagus Nerve Stimulation
Supporting vagus nerve tone can help regulate stress responses.
Simple ways to stimulate the vagus nerve include:
Humming or singing
Gargling with water
Gentle neck stretching
Cold exposure to the face (splashing cool water)
Note: I don’t always love cold plunges or cold therapy for women’s health…but do some research and make the best decision for you and your wellness goals. There are pros and cons to every therapy…and those pros and cons might change with your seasons of life.
These practices can help improve emotional regulation and resilience over time.
4. Herbs & Supplements for Nervous System Support
Certain herbs and nutrients are traditionally used to support stress resilience and calm the nervous system:
Magnesium – supports muscle relaxation and nervous system balance
L-theanine – promotes calm focus
Ashwagandha – supports the stress response
Lemon balm – calming and supportive for digestion
Passionflower – traditionally used for rest and relaxation
Always consult with a qualified healthcare provider before starting new supplements.
5. Chiropractic Care & Nervous System Regulation
Chiropractic care is uniquely positioned to support the nervous system. By addressing spinal restrictions and improving communication between the brain and body, chiropractic adjustments may help shift the body out of chronic stress patterns.
Many patients report:
Improved sleep
Reduced tension
Better stress tolerance
A greater sense of calm after care
Regular chiropractic visits can be a valuable part of a nervous-system-centered wellness routine.
6. Creating a Slower Daily Rhythm
Lifestyle choices play a powerful role in nervous system health. Consider:
Reducing multitasking
Eating meals without distraction
Prioritizing consistent sleep routines
Spending time in nature
Creating intentional pauses throughout the day
Small shifts can signal safety and stability to the nervous system.
Supporting the Nervous System as a Whole
True nervous system regulation doesn’t come from one tool alone…it comes from consistency, safety, and support. When lifestyle habits, movement, breath, and hands-on care work together, the body is better able to adapt to stress and return to balance.
If chronic stress feels overwhelming or persistent, working with a wellness-focused provider can offer personalized support.
Final Thoughts
Calming the nervous system is foundational to healing, resilience, and long-term health. Whether through gentle movement, breathwork, herbal support, or chiropractic care, small daily practices can create meaningful change.
If you’re looking for nervous-system-centered care, our wellness office is here to support you with a whole-body, holistic approach designed to help your body feel safe, supported, and at ease.
NOTE: This information and all information in our blog posts is for educational purposes only. Always speak to your doctor before adding supplements to your routine or making lifestyle changes.
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