Some days I feel like I’m running in place (and obviously I’m not a runner). I do all the normal things…while writingprepare lunches, do strength training, take time to connect with my husband— meanwhile, my nervous system It’s like SOS. And I know I’m not alone. Many of us live in a constant state of low stress. “Busy” is our default and quiet seems like a luxury. Luckily, it doesn’t take a full weekend to feel grounded. In my work nutrition consultantI see every day how stress shapes everything from our digestion to our energy. So what really changes things? Take the time to regulate our nervous system. And fortunately, most of what helps us get there costs nothing.
Featured image of our interview with Jenna Kutcher by Drew Kutcher.
What is nervous system regulation?
At its core, nervous system regulation is your body’s ability to move flexibly between states of activation and rest.
Your autonomic nervous system (ANS) runs all the automatic processes in your body. Think about breathing, heart rate, digestion, hormone release, etc. And this has two main branches:
- Sympathetic nervous system (fight or flight): activates you for action and stress
- Parasympathetic nervous system (rest and digestion): calms you and promotes repair
You can think of regulation as your body’s ability to downgrade after stress, rather than being stuck in an acute state. A key player here is the vagus nervewhich connects your brain to your heart, lungs, and digestive tract. When the vagus nerve is active (often called “vagal tone”), your body is better able to relax, digest, and recover. Research shows that higher vagal tone is associated with lower anxiety and better emotional resilience.
The regulation of the nervous system does not concern eliminate stress. Stress is a normal and even necessary part of life. It’s about developing the ability to regain calm more easily once stress has passed.
Signs Your Body Needs Nervous System Support
Many of us don’t realize we are dysregulated until it impacts our health or mood. Here are some common signs that your nervous system might need more support:
- Feeling “nervous but tired”
- Difficulty falling asleep or staying asleep
- Digestive problems (bloating, constipation, reflux)
- Irritability or feeling easily overwhelmed
- Racing thoughts or difficulty concentrating
- Jaw clenched, shoulders tight, breathing shallow
- Craving for sugar or caffeine to “get through” the day
From a physiological point of viewchronic stress keeps cortisol elevated and digestion suppressed. Over time, this contributes to everything from blood sugar disruption to hormonal changes, patterns I see frequently in my nutrition clients. The good news? Your nervous system is highly trainable. It is about small achievable habits to significantly change the way your body responds to stress.
Daily habits to regulate your nervous system
It is in daily habits that the regulation of the nervous system becomes truly real. Big resets can feel good in the moment (like getting a massage), but it’s the small, consistent practices that teach your body that it is safe over time. Think of them as gentle “micro-signals” of calm that you can broadcast throughout your day: simple actions that gradually build your resilience to stress. These are the things that make it easier for your nervous system to return to baseline when life inevitably gets hectic.
Start with your breathing
Your breathing is the most direct way to influence your nervous system in real time. It’s your the fastest stress relief tool. Slow, controlled breathing stimulates the vagus nerve and signals safety to your brain. Studies show that breathing at approximately 5 to 6 breaths per minute can increase heart rate variability (HRV), a marker of nervous system resilience. Try this simple practice once or twice a day:
- Inhale through your nose for 4 counts
- Exhale slowly for 6 to 8 counts
- Repeat for 1-2 minutes
I like to do this before meals, before bed, or in those chaotic times when life (or my kids) seems noisy.
Move your body
Along with breathing, movement is one of the most powerful ways to reset your nervous system. Context matters, however. High-intensity workouts (HIIT, intense spin, long runs) enable your sympathetic nervous system. If you’re already overwhelmed, too much intensity can make you more excited rather than calmer. This is obviously not the goal. This is why combining strength training with gentler movement is so effective. And yes, 10 minutes of walking counts!
Eat to nourish
And my favorite piece of the puzzle: what (and how) you eat absolutely influences your stress response. Your nervous system and your gut constantly communicate via the gut-brain axis. Some simple principles:
- Favor proteins at meals to stabilize blood sugar (which has a direct impact on cortisol and mood). For most women, that’s 25 to 40 grams of protein per meal.
- Include foods high in fiber to support gut health. Emerging research suggests that a diverse gut microbiome is linked to decreased anxiety and greater resilience to stress.
- Slow down at meals. Even two deep breaths before your first bite can stop your body from fight or flight and improve digestion.
Somatic tools to try
What are somatic tools? Think of them as nervous system reset practices. They focus on the body rather than the mind, and are incredibly effective in reducing stress. Below are some gentle and accessible options. Choose the one that speaks to you the most:
Box breathing
A structured breathing rhythm that calms the stress response:
- Inhale 4
- Hold 4
- Exhale 4
- Hold 4
Body scanner
Slowly noticing sensations from head to toe helps bring your nervous system out of anxiety and into presence. You can do it now! Close your eyes and slowly sweep your awareness from your scalp down to your toes, simply observing the sensations as they are. Just observe, don’t judge.
Tapping (EFT)
Lightly tapping specific points on your face and body while acknowledging stress has been shown to reduce cortisol and promote relaxation.
Agitation or gentle release
Letting your body shake, shake, or move intuitively can help release stored stress (which many somatic therapists use in trauma-informed care).
Putting it all together
Regulating the nervous system is not a one-time solution. It is an ongoing practice. Some days you will feel calm and grounded. Other days, your nervous system will still send SOS signals. It’s human. What matters is developing repeatable habits that help your body remember safety: slower breathing, more regular meals, intentional movement, and quiet moments throughout the day.
In a a culture that celebrates hustlechoosing to regulate your nervous system is truly radical. And the more you practice it, the more you will notice that calm is not something you should strive for. It’s something your body already knows how to find.
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