Some days, I feel like I’m running in place (and by all accounts, I’m not a runner). I’m doing all the normal things—writing, packing lunches, squeezing in strength training, carving out time to connect with my husband—meanwhile, my nervous system is like SOS. And I know I’m not alone. So many of us are living in a constant state of low-level stress. “Busy” is our default, and calm feels like a luxury. Fortunately, it doesn’t take a full weekend getaway to feel grounded. In my work as a nutrition consultant, I see every day how stress shapes everything from our digestion to our energy. So, what truly changes things? Taking time to regulate our nervous systems. And thankfully, most of what helps us get there doesn’t cost a thing.
Featured image from our interview with Jenna Kutcher by Drew Kutcher.
What Is Nervous System Regulation?
At its most basic, 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 breathing, heart rate, digestion, hormone release, etc. And it has two main branches:
- Sympathetic nervous system (fight-or-flight): activates you for action and stress
- Parasympathetic nervous system (rest-and-digest): calms you down and supports repair
You can think of regulation as your body’s ability to downshift after stress, rather than staying stuck in a heightened state. A key player here is the vagus nerve, which 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.
Nervous system regulation isn’t about eliminating stress. Stress is a normal and even necessary part of life. It’s about building the capacity to return to calm more easily after stress passes.
Signs Your Body Needs Nervous System Support
Many of us don’t realize we’re dysregulated until it’s impacting our health or mood. Here are some common signs your nervous system might need more support:
- Feeling “wired but tired”
- Trouble falling or staying asleep
- Digestive issues (bloating, constipation, reflux)
- Irritability or feeling easily overwhelmed
- Racing thoughts or difficulty concentrating
- Clenched jaw, tight shoulders, shallow breathing
- Craving sugar or caffeine to “push through” the day
From a physiological perspective, chronic stress keeps cortisol elevated and digestion suppressed. Over time, this contributes to everything from disrupted blood sugar to hormonal changes—patterns I see frequently in my nutrition clients. The good news? Your nervous system is highly trainable. It’s all about small, doable habits to meaningfully shift how your body responds to stress.
Daily Habits to Regulate Your Nervous System
Daily habits are where nervous system regulation actually becomes real. Big resets can feel good in the moment (like getting a massage), but it’s the small, consistent practices that teach your body it’s safe over time. Think of these as gentle “micro-signals” of calm you can sprinkle throughout your day—simple actions that gradually build your stress resilience. These are the things that make it easier for your nervous system to return to baseline when life inevitably gets hectic.
Start With Your Breath
Your breath is the most direct way to influence your nervous system in real time. It’s your fastest stress relief tool. Slow, controlled breathing stimulates the vagus nerve and signals safety to your brain. Studies show that breathing at about 5–6 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 6–8 counts
- Repeat for 1–2 minutes
I like to do this before meals, before bed, or in those chaotic moments when life (or my kids) feels loud.
Move Your Body
Along with breathing, movement is one of the most powerful ways to reset your nervous system. Context matters, though. High-intensity workouts (HIIT, intense spin, long runs) activate your sympathetic nervous system. If you’re already overwhelmed, too much intensity can leave you more amped up rather than calmer. Obviously, this is not the goal. That’s why pairing 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 are constantly communicating via the gut-brain axis. A few simple principles:
- Prioritize protein at meals to stabilize blood sugar (which directly impacts cortisol and mood). For most women, this looks like 25-40 grams of protein per meal.
- Include fiber-rich foods to support gut health. Emerging research suggests a diverse gut microbiome is linked to lower anxiety and better stress resilience.
- Slow down at meals. Even two deep breaths before your first bite can shift your body out of 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 for lowering stress. Below are a few gentle, accessible options. Choose whichever speak(s) to you most:
Box Breathing
A structured breath pattern that calms the stress response:
- Inhale 4
- Hold 4
- Exhale 4
- Hold 4
Body Scanning
Slowly noticing sensations from head to toe helps bring your nervous system out of anxiety and into presence. You can do this right now! Close your eyes and slowly sweep your awareness from your scalp to your toes, simply observing 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.
Gentle Shaking or Release
Letting your body shake, tremble, or move intuitively can help discharge stored stress (something many somatic therapists use in trauma-informed care).
Bringing It All Together
Nervous system regulation isn’t a one-time fix. It’s an ongoing practice. Some days you’ll feel calm and grounded. Other days, your nervous system will still send out SOS signals. That’s human. What matters is building repeatable habits that help your body remember safety: slower breaths, steadier meals, intentional movement, and moments of stillness throughout your day.
In a culture that celebrates hustle, choosing to regulate your nervous system is truly radical. And the more you practice it, the more you’ll notice that calm isn’t something you have to chase. It’s something your body already knows how to find.
