19 Effective Ways To Regulate Your Nervous System

Clinically reviewed by Dr. Fatima Khan, M.D.

Are you feeling stressed, anxious, or overwhelmed? You’re not alone.

In today’s fast-paced world, it’s easy for our nervous systems to get out of balance. But what if you could take control and restore calm and harmony within yourself? Welcome to our guide on regulating your nervous system.

19 Effective & Non-Obvious Ways to Regulate Your Nervous System

1. Humming or Singing

Humming or singing can be a game-changer for calming your nerves. When you hum, it creates vibrations that massage the vagus nerve, which helps your body relax. Singing, especially with others, releases feel-good chemicals like endorphins and oxytocin. This makes you feel connected and happy.

Adding a few minutes of humming or singing to your day can help you feel more at peace and less stressed. It’s a simple, fun way to keep your nervous system in check.

2. Forest Bathing (Shinrin-yoku)

Imagine walking through a peaceful forest, taking in the fresh air, and listening to the birds sing. This is what forest bathing, or shinrin-yoku, is all about. It’s not just a walk; it’s about fully immersing yourself in nature.

Studies show (Department of Environmental Conservation)​​ (ScienceDaily)​ that spending time in a forest can lower stress hormones, reduce blood pressure, and improve your mood. It also boosts your immune system by increasing your body’s natural defenses. Regularly visiting a forest can be a powerful way to keep your nervous system balanced and healthy.

3. Sound Therapy (Binaural Beats & Singing Bowls)

Sound therapy uses special sounds to help your brain relax. Think of it like a massage for your mind. Techniques like binaural beats and singing bowls create sounds that can change your brainwaves. This helps you feel calm and clear-headed.

Listening to these sounds can reduce stress and anxiety. You can find sound therapy tracks online or go to a session with a professional. It’s a unique way to help your nervous system stay balanced and peaceful.

4. Floating Therapy (Sensory Deprivation)

Floating therapy is like giving your body a break from everything. You lie in a tank filled with saltwater, which makes you float effortlessly. The water is the same temperature as your skin, so you feel weightless and relaxed. With no light or sound, your mind can fully relax. This deep relaxation reduces stress hormones and clears your mind.

Floating therapy can help you sleep better, be more creative, and relieve pain. It’s a powerful way to reset your nervous system.

5. Drumming Therapy

Drumming therapy is an unusual yet effective way to regulate your nervous system. Playing drums or participating in a drumming circle can help reduce stress, boost your mood, and improve overall mental health.

The act of drumming produces rhythmic patterns that can synchronize brainwave activity, leading to a state of relaxation and focus. Studies have shown that drumming can lower cortisol levels, which are associated with stress, and increase endorphin production, leading to feelings of happiness and well-being​ (ScienceDaily)​.

Additionally, drumming can be a social activity, promoting a sense of community and connection with others.

6. Tapping (EFT – Emotional Freedom Techniques)

Tapping, or EFT, is a simple technique to reduce stress. You tap on specific points on your body while thinking about something that bothers you. This helps balance your body’s energy and calm your mind.

It can help with anxiety, sadness, and even physical pain. It’s easy to learn, and you can do it anywhere. By adding tapping to your routine, you can keep your nervous system calm and balanced.

7. Grounding (Earthing)

Grounding, or earthing, is about connecting with the Earth’s natural energy. You can do this by walking barefoot on grass, sand, or soil. The Earth has a natural charge that can help reduce inflammation and improve your health.

Grounding helps you sleep better, reduces pain, and makes you feel more balanced. It’s a simple way to connect with nature and keep your nervous system in harmony.

8. Visualizing Calming Scenes

Visualizing calming scenes is like taking a mini-vacation in your mind. Close your eyes and imagine a peaceful place, like a beach or a quiet forest.

Picture the details: the sounds, smells, and sights. This mental escape can lower stress and make you feel more relaxed. It’s a simple technique you can use anytime, anywhere.

By regularly practicing visualization, you can train your nervous system to stay calm and focused, even in stressful situations.

9. Forest Immersion

Forest immersion is about spending extended time in a forest to deeply connect with nature. This practice involves walking slowly, sitting quietly, and engaging all your senses to experience the forest fully. Research shows that being in nature reduces stress hormones and boosts your mood. It can also improve your immune system and overall health.

By immersing yourself in a forest regularly, you can help your nervous system find balance and peace.

10. Art Therapy

Art therapy uses creative activities like painting, drawing, or sculpting to reduce stress and improve mental health. You don’t need to be an artist to benefit from it. The act of creating art helps you express your emotions and focus your mind. This can lead to lower anxiety and a more relaxed state.

Engaging in art therapy regularly can be a fun and effective way to keep your nervous system in check.

11. Animal-Assisted Therapy

Animal-assisted therapy involves spending time with animals to boost your mood and reduce stress. Pets like dogs and cats provide comfort and companionship, which can lower blood pressure and improve your mental health. Even short interactions with animals can release feel-good hormones like oxytocin.

If you don’t have a pet, visiting a local animal shelter or therapy animal session can provide the same benefits. This connection with animals helps keep your nervous system balanced and happy.

12. Eye Movement Desensitization and Reprocessing (EMDR)

EMDR is a therapy that uses eye movements to help process and reduce the impact of traumatic memories. During a session, you think about a stressful memory while moving your eyes back and forth, following a therapist’s hand or a light. This helps your brain reprocess the memory and reduce its emotional charge.

EMDR is particularly effective for people with PTSD and severe anxiety. It’s a unique method that can help your nervous system heal from past traumas.

13. Qigong

Qigong is an ancient Chinese practice that combines slow movements, breathing exercises, and meditation to balance your body’s energy. It’s similar to tai chi but focuses more on internal energy flow. Practicing qigong regularly can improve your physical and mental health by reducing stress and increasing relaxation. It helps improve your body’s energy balance, making you feel more centered and calm.

14. Smudging with Sage

Smudging with sage is an ancient practice that involves burning dried sage leaves and letting the smoke fill your space. This ritual is believed to clear negative energy and create a calming atmosphere. When you burn sage, it releases smoke that can help reduce stress and enhance your sense of well-being. Studies even show that smudging can purify the air by killing bacteria​ (Department of Environmental Conservation)​.

Doing this simple ritual regularly at home can help keep your environment peaceful and your nervous system calm.

15. Swinging or Rocking

Swinging or rocking isn’t just for kids; it’s super soothing for adults too. The gentle back-and-forth motion mimics the comforting feeling of being rocked as a baby, which can calm your nervous system and reduce stress. You can use a rocking chair, hammock, or even a swing at a park. This rhythmic movement helps your body relax by stimulating your balance system.

Adding swinging or rocking to your daily routine can help keep your nervous system relaxed and balanced, making it a fun way to ease stress.

16. Cold Showers or Ice Baths

Cold showers or ice baths can wake up your body and calm your mind. When you expose yourself to cold water, it triggers a response in your body that, over time, can reduce overall stress levels.

The cold stimulates the vagus nerve, which helps regulate your nervous system and promote relaxation. It also boosts your mood and makes you feel more alert by releasing endorphins. Start by ending your warm shower with a short burst of cold water and gradually increase the time.

17. Butterfly Hug

To do it, cross your arms over your chest and gently tap your shoulders in an alternating pattern. This action can help soothe your nervous system and reduce anxiety.

The butterfly hug is often used in trauma therapy to help people feel safe and grounded. You can use it anytime you feel overwhelmed. It’s a quick and easy technique to bring yourself back to a calm state, and you don’t need any special tools to do it.

18. Labyrinth Walking

Labyrinth walking is a peaceful activity where you walk along a winding path to the center of a labyrinth and then back out again. Unlike a maze, a labyrinth has a single, non-confusing path. This practice helps quiet your mind and reduce stress.

The slow, focused movement calms your nervous system and brings a sense of peace and clarity. You can find labyrinths in many parks and gardens, or even make one in your backyard.

19. Bioenergetics

Bioenergetics involves exercises like shaking, stretching, and deep breathing to release tension and energy trapped in your body. These activities help you let go of stress stored in your muscles. Practicing bioenergetics regularly can improve your emotional well-being and boost your body’s natural energy flow. This keeps your nervous system balanced and healthy by addressing the physical side of stress and anxiety.

Why the nervous system becomes dysregulated

• Chronic Stress: Ongoing stress from work, school, or personal life continuously triggers the fight-or-flight response, leading to an overload of stress hormones like cortisol and adrenaline.
• Traumatic Experiences: Events such as accidents, injuries, or emotional trauma can leave a lasting impact on the nervous system, causing it to remain in a heightened state of alert.
• Lack of Sleep: Inadequate sleep prevents the nervous system from properly resetting, leading to increased stress and emotional instability.
• Unhealthy Diet: Poor nutrition can affect brain function and hormone levels, contributing to nervous system dysregulation.
• Insufficient Physical Activity: Lack of exercise can result in increased stress levels and poor overall health.
• Noise Pollution: Constant exposure to loud noises can elevate stress levels and disrupt sleep patterns.
• Crowded Living Conditions: Living in densely populated areas can increase stress and anxiety, affecting the nervous system.
• Substance Abuse: Use of drugs or alcohol can alter brain chemistry and negatively impact the nervous system’s ability to function normally.
• Medical Conditions: Certain illnesses and chronic conditions, such as thyroid disorders or chronic pain, can cause nervous system dysregulation.
• Genetic Factors: Some individuals may be genetically predisposed to have a more reactive nervous system, making them more susceptible to dysregulation.
• Emotional and Psychological Factors: Mental health issues like anxiety, depression, or PTSD can significantly impact the regulation of the nervous system.
• Hormonal Imbalances: Imbalances in hormones such as thyroid hormones, sex hormones, or cortisol can disrupt the normal functioning of the nervous system.

How stress impacts your nervous system

Stress has a profound impact on your nervous system. When you encounter a stressful situation, your body’s “fight or flight” response kicks in. This response is controlled by the sympathetic nervous system, which prepares your body to either fight the threat or run away from it. It releases stress hormones like adrenaline and cortisol, increases your heart rate, and sharpens your senses.

While this response is useful in short-term danger, long-term activation can be harmful. Chronic stress keeps your body in a constant state of alert, which can lead to problems like high blood pressure, anxiety, and sleep disorders.

Over time, the constant release of stress hormones can exhaust your body, making it harder to manage stress and affecting your overall health. Understanding how stress impacts your nervous system can help you find ways to manage it effectively.

How to regulate nervous system FAQs

How long does it take to regulate your nervous system?

Regulating your nervous system can take time and varies from person to person. For some, it might take a few days or weeks of consistent practice with relaxation techniques, while for others, it may take several months. Techniques like deep breathing, mindfulness, and regular exercise can start to show benefits quickly, but the key is consistency.

How do you know if your nervous system is overloaded?

You can tell if your nervous system is overloaded by paying attention to your body and mind. Common signs include feeling constantly anxious or stressed, having trouble sleeping, and experiencing frequent headaches or muscle tension.

You might also feel emotionally overwhelmed, irritable, or have difficulty concentrating. Physical symptoms can include a racing heart, sweating, or digestive issues.

What happens when your sympathetic nervous system is activated for too long?

When your sympathetic nervous system is activated for too long, it can lead to a state of chronic stress. This constant “fight or flight” mode keeps your body in a heightened state of alertness, which can have several negative effects on your health.

Over time, you might experience high blood pressure, heart problems, anxiety, and depression. Your immune system can become weakened, making you more susceptible to illnesses. Chronic activation can also lead to sleep disturbances and digestive issues.