3 Quick Tricks To Calm The Nervous System

The nervous system is the intricate network of nerves that transmit signals all over the body. It’s responsible for a whole host of vital functions. For example, the “fight or flight” response is associated with the sympathetic nervous system, whilst the parasympathetic nervous system governs rest-and-digest functions.

The nervous system is constantly working to maintain balance. But in modern life, it can become overstimulated and dysregulated. Our bodies haven’t evolved to distinguish between a lion threatening our cave and a stressful work email. As a result, we can live in an almost permanent state of “fight or flight”, which in turn may cause anxiety, poor sleep, digestive issues, and a weakened immune system.

Speaking to friends and family, I’ve realised these problems are incredibly common — so common, in fact, that many people don’t recognise them as signs of a dysregulated nervous system. Instead, they assume it’s just “modern life”: buckle up and deal with it. Not true. There are countless simple practices that can help calm the nervous system and restore balance — most of which fall into three categories: breath, movement, and touch.

Breath

I’ve always been a huge advocate for meditation — it was the only thing that helped me overcome severe insomnia 15 years ago. Even just a few minutes of focusing on your breath and quietening the mind can make a huge difference. The benefits of meditation are well-documented, and practising for as little as 10 minutes a day over the course of a week can leave you calmer and more attuned to your breathing.

For a “quick fix”, try the physiological sigh. This involves taking a breath in, then another short breath in on top of that, followed by a long, slow exhale. The theory is that the second inhale maximises oxygen, while the extended exhale releases excess carbon dioxide, which activates the parasympathetic nervous system to reduce stress. Just a couple of rounds can make you feel noticeably calmer, so it’s worth sprinkling these into your day.

Movement

For a double dose of calm, yoga combines both breath and movement. The concentration it requires quietens the mind, lowers stress, and leaves you re-energised and better prepared for the day ahead — at least, that’s always been my experience.

Another technique is grounding: walking barefoot on grass or soil, or simply holding a tree. Connecting with nature in this way is thought to allow the natural electrical charge of the earth to interact with our bodies. Some studies suggest this may help reduce inflammation, boost immune responses, and even aid wound healing and chronic inflammatory conditions — although it’s worth noting that the research is still evolving.

Touch

Touch is another powerful way to calm the nervous system. I’m a big fan of weighted blankets, which I’ve found helpful for sleep. The gentle pressure is deeply soothing, although they’re not for everyone — especially if you’re claustrophobic — and definitely not ideal in the heat.

Other touch-based practices are completely free. Try the “cymba swizzle”: gently massaging the upper ear, just under the fold, in a circular motion. Many people notice they feel instantly more relaxed. Another option is the neck stroke — running your fingers slowly from your ear down to your collarbone. If it makes you yawn, you know it’s working.