Hacks To Effectively Calm The Nervous System
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29 January 2026
1. Slow, Deep Breathing: Try 4-6 breathing, meaning inhale for 4 seconds, exhale for 6. Longer exhales tell your vagus nerve you're safe
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2. Cold Exposure: Splash cold water on your face or hold a cold pack to your cheeks. This activates the dive reflex, lowering heart rate and stress
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3. Grounding Through the Body: Press your feet firmly into the floor. Name 5 things you see, 4 you feel, 3 you hear. This pulls your brain out of threat mode and into the present
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4. Use Sound to Signal Safety: Humming, chanting, or singing stimulates the vagus nerve. Low-frequency music or nature sounds help calm the system
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5. Gentle Touch and Pressure: Self-hug or place a hand on your chest and belly. Try a weighted blanket or firm pillow pressure
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6. Slow Movement (Not Intense Exercise): Gentle walking, stretching, or yoga. Avoid high-intensity workouts when already stressed
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7. Sunlight First Thing in the Morning: Take in 5- 10 minutes of natural light. It helps regulate cortisol and circadian rhythm and reduces anxiety
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8. 'Brain Dump' to Stop Overthinking: Write everything stressing you out for 5 minutes. This signals your brain it doesn't need to stay alert
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