How to Regulate Your Nervous System: 8 Ways to Calm and Ground Yourself

You know those days when everything feels just a little off? You slept, but you’re still tired. Your heart races over nothing. Anxiety is at an all time high. And your patience is gone. Even small tasks feel big.

It’s easy to write it off as being busy, overwhelmed, or “just one of those weeks.” But what if there’s something deeper going on?

Surprisingly, many of these symptoms trace back to one thing: your nervous system.

When your nervous system is stuck in survival mode, your body has a harder time doing what it’s designed to do: rest, recover, and stay balanced. The good news? With just a few intentional shifts, you can reset your system and help it stay balanced so you can move through your day with more calm, clarity, and ease.

How does the  nervous system work?

Your nervous system is your body’s communication network. When stress occurs (good or bad), it is the response system. Your nervous system includes your brain, spinal cord, and a vast network of nerves that send signals between your body and brain helping your body and mind respond to the world around you.

In simple terms, your nervous system controls how your body reacts to stress and how you recover from it. 

You can think of it as having two main responses:

• Sympathetic – also known as fight or flight. This is your body’s alert mode. Your heart rate speeds up, your muscles tense, digestion slows, and your body prepares to react to a perceived threat even if that “threat” is just an overflowing inbox or being late for work.

• Parasympathetic – also called rest and digest. This is your body’s recovery mode. Your heart rate slows, your digestion improves, and your body finally gets a chance to recharge.

When stress is constant, it’s easy to get stuck in a sympathetic state which can leave you feeling depleted, anxious, or burned out. But the good news is with the right approach you can help your body shift back into balance and stay there.

Here are eight nervous-system-helping habits that can help.

8 Tips to Balance Your Nervous System

1. Deep Breathing

Intentional breathing is one of the quickest and easiest ways to calm your body and you can do it anytime, anywhere. When you’re stressed, your breath gets shallow and fast, which keeps your system stuck in overdrive. Slowing it down helps tell your body that it’s ok to relax. A few deep breaths can shift you out of stress mode, lower your heart rate, and help you feel more grounded in just a matter of minutes.

Try this: Inhale through your nose for 4 seconds, hold for 7, exhale through your mouth for 8. Repeat a few times while placing one hand on your belly. If you feel your belly rise it’s a sign you’re helping your body relax.

2. Mindful Movement

Sometimes it feels good to get in a high intensity workout, but you might want to slow down if you’re especially stressed. Gentle, rhythmic motion like walking or stretching can help your body release stress and feel more grounded. It’s less about breaking a sweat and more about letting your body know that it’s safe to shift out of stress mode.

Try a 10-minute gentle walk with no distractions, slow yoga, or light stretching while focusing on your breath. Let the movement be fluid and unhurried. Swaying, rocking, or even rolling your shoulders can also provide relief when you're short on time.

3. Moderate Your Caffeine

We love a good cup of coffee. But too much, too fast, especially on an empty stomach, can make anxiety worse and spike cortisol.

Here’s the better way to caffeinate: 

• Eat before you drink

• Wait an hour after waking up 

• Consider calming coffee alternatives like decaf or adaptogenic  mushroom coffees (adaptogens help activate the parasympathetic nervous system).

• Look for shade grown coffee — it’s typically lower in acidity and easier on your system

• Skip caffeine after 2pm if it messes with your sleep

Caffeine doesn’t have to go — just make sure it’s working with your nervous system, not against it.

4. Connect with Nature

Nature is one of the fastest ways to reset a stressed-out system. Studies show that just a few minutes of sunlight lowers cortisol levels, slows the heart rate, and improves mood. Being outside also supports your circadian rhythm, helping you sleep and regulate hormones more effectively.

Take a walk in the park, sit on your porch, or even open a window and feel the breeze. For extra stress relief, try grounding — standing or sitting barefoot on grass or soil for 10–15 minutes. Connecting with the earth will help calm your nervous system, steady your energy, and bring you back into the present moment.

5. Limit Exposure to Screens

Even if you're not running from danger, your nervous system still picks up on stress from your surroundings. Constant input from news, social media, and everyday noise can keep it on high alert. Because your brain is wired to scan for threats, even digital ones, too much stimulation can leave you stuck in stress mode. Creating a little space from all that input helps your system slow down and reset.

Take regular breaks from news and social media. Try screen-free mornings or stop checking the news after 6 p.m. Unfollow accounts that spike your anxiety. Instead, spend time listening to calming music, reading inspiring books, or just sitting in silence.

6. Prioritize Restful Sleep

Sleep is your body’s built-in repair system when everything resets and recharges. But without enough of it, your nervous system stays stuck in overdrive, making it harder to handle stress. Even just a few rough nights can leave you feeling more reactive, emotional, and off balance. Prioritizing quality sleep (around 7–9 hours a night) helps restore nervous system function and keeps cortisol levels in check.

Set a steady rhythm for your body by sleeping and waking at the same time daily. Keep your bedroom dark, cool, and screen-free. Wind down with calming habits like herbal tea, magnesium glycinate, or light stretching before bed.

7. Nourish Your Body

Food impacts your mood more than you think. What you eat (and when) plays a big role in how your nervous system functions. Skipping meals, not drinking enough water, or lacking key nutrients can leave you feeling anxious, foggy, or more easily overwhelmed. 

To support steady energy and a more resilient system, aim for balanced meals with protein, healthy fats, and calming nutrients like magnesium, B vitamins, and omega-3s. Stay hydrated throughout the day (not just when you're thirsty). Try starting your day with eggs and sautéed greens, half an avocado, a slice of sourdough or sweet potato, and a side of berries. Sip a glass of water with sea salt or lemon to hydrate before coffee.

8. Be Social

Spending time with supportive people is one of the best ways to regulate your nervous system. We’re wired for connection, and even brief moments of human (or animal) interaction can help shift your body out of stress mode. These connections support your vagus nerve and release oxytocin, a calming hormone that helps you feel safe and at ease.

This doesn’t have to mean deep conversations or big social plans. Call a friend, hug someone you love, spend time with a pet, or smile at a stranger. Small moments of connection can go a long way especially on days when you feel overwhelmed or alone.

Small Shifts for Better Health

Caring for your nervous system is simpler than you think. It’s really just about giving your body what it needs to feel safe, steady, and supported. It can be as simple as taking a walk outside, eating a real breakfast, or taking five deep breaths between emails.

You don’t need to change everything at once. Choose one simple step that fits into your day. The more you practice these small habits, the more your system learns that it’s okay to slow down and the easier it will be to maintain a sense of calm and happiness.

Looking to make some simple changes for a healthier nervous system? Check out our Calm Decent decaf blend designed specifically to give you that soothing coffee ritual without the stress.