Nervous System Reset: How to Do it & Why it's Important
In today's fast-paced world, it's easy for our nervous systems to become overwhelmed and out of balance. Whether it's stress from work, relationships, or the constant influx of information, these triggers can leave us feeling anxious, exhausted, or disconnected. A nervous system reset is a powerful tool to restore your body’s natural state of calm and balance. But why is it so important, and how can you effectively reset your nervous system? In this guide, we'll explore the science behind nervous system regulation, why it's crucial for your overall well-being, and practical steps to reset and restore your nervous system to a healthier, more resilient state.
What is the Nervous System & What is its Role?
The autonomic nervous system (ANS) comprises the spinal cord, brain, and nerves. It controls how you feel and think and how your body responds to these things. It also controls how you react to stressful situations and interprets and responds to information gathered through the senses.
There are two “branches” of the ANS:
The sympathetic nervous system activates the “fight-or-flight” response and mobilizes the body for action.
The parasympathetic nervous system activates the “rest and digest” process in the body and works to calm our bodies.
Each of these branches of the nervous system controls the same organs but works in opposite directions:
When our sympathetic nervous system is activated, numerous things take place. First, we’ll get a massive shot of adrenaline and cortisol, the stress hormone, rapidly increases. The sympathetic nervous system is often triggered when our brain or body perceives a threat. A threat could be a circumstance that reminds you of a traumatic or stressful memory (even if you’re safe in the present day), or it could be a real life-threatening moment like a car crash. When the sympathetic nervous system is online, your pupils dilate, heart rate increases, breathing becomes rapid, and blood diverts from the digestive tract to the muscles.
When our parasympathetic nervous system is activated, it acts as a break pedal for our body. When in the parasympathetic state, we can rest, feel at peace and sleep. The parasympathetic nervous system reduces heart rate, slows breathing, stimulates digestion, and softens eye focus. This state of the nervous system is activated when we feel safe and at ease.
Another part of the nervous system to consider is the dorsal vagus nerve, part of the parasympathetic branch. Under extreme stress, this nerve will initiate a “shutdown” of the system, leading to immobilization or activating the “freeze” response. In this state, you’ll feel disconnected from reality, experience brain fog, and have a general sense of dissociation. The “freeze” state is activated when escape isn’t an option from the sympathetic system, so the body and mind give up and shut down.
Dysregulated Nervous System: How it Happens & What it Feels Like
Nervous system dysregulation occurs when we become stuck in a state of sympathetic activation (fight or flight) or when the dorsal vagal branch of the parasympathetic nervous system is activated, leading to a shutdown or freeze response. While it’s normal to swing between these states for a day, staying stuck there is not normal. Our bodies are supposed to continually return to our parasympathetic (rest and digest) state—but that doesn’t happen for many people.
Unfortunately, with day-to-day stresses, complex relationships, overconsumption, issues in the home, and other circumstances, the nervous system can easily become overwhelmed, and we don’t always know how to restore regulation. What happens when your nervous system is perpetually dysregulated? Several things can happen, including constantly feeling anxious, experiencing depression or suicidal thoughts, chronic pain, digestive issues, trouble sleeping, and more.
The nervous system is the key to living a healthy, vibrant life, but if you’re not coming back into regulation, it can be challenging to experience wellness fully. Reaching a state of regulation helps restore harmony within your body and mind, allowing you to respond to life’s challenges with resilience, clarity, and calm. By prioritizing practices that support and reset your nervous system, you create space for better brain health and more profound healing, growth, and vitality.
How to Reset a Dysregulated Nervous System & Get Back to Calm: 5 Tips
Resetting or regulating the nervous system is an essential part of holistic health. Here are 5 tips to get you started:
1.Breathwork
Something as simple as breathing can be profoundly beneficial for resetting the autonomic nervous system, bringing it back to calm. Practicing deep breathing reminds your body that it’s safe in the present moment, activating the parasympathetic nervous system and initiating a peaceful state.
There are several types of deep breathing exercises out there. If you’re not sure where to start, try the box breathing technique:
1. Breathe in and slowly count to 4, focusing on the air filling your lungs.
2. Hold your breath for 4 seconds, trying not to exhale.
3. Slowly exhale through your mouth for 4 seconds.
4. Repeat steps 1–3 until you feel grounded and present.
While doing a deep breathing exercise, try lying on your back and putting your legs against the wall. This helps relieve stress and allows blood to flow back to your heart more efficiently, enhancing calm and nervous system support.
2.Craniosacral Therapy (CST)
You may have already guessed that talk therapy can help reset the nervous system, but have you ever heard about (or tried) craniosacral therapy for regulation? This therapy involves the craniosacral therapist applying light pressure to your head and neck, explicitly targeting the cerebrospinal fluid (CSF). CSF surrounds the brain and spinal cord, which, as mentioned before, are also home to the autonomic nervous system. During a CST session, the therapist uses gentle touch to release tension held within the fluid, which in turn enhances the activity of the parasympathetic nervous system, leading to increased feelings of relaxation. CST sessions can even lead to SomatoEmotional Release, which helps your body release emotions and relax the nervous system.
Since it’s a body-based practice, CST is extremely helpful in regulating the nervous system and helping you feel safe enough to talk with a counselor or therapist. As a CST practitioner, I’ve seen firsthand the positive effects of this form of therapy for several clients. Several of my clients walked away from sessions feeling healed from chronic pain, having answers to issues they’ve been dealing with for years, and feeling at peace in their bodies. Book a free consultation at my office in Northern Utah, and let’s start resetting your nervous system for a better tomorrow.
3. Gentle Movement
Incorporating movement into your day is an easy, free way to reset your autonomic nervous system. Walking can relax the nervous system by stimulating the release of endorphins, which act as natural mood boosters. Other activities like yoga, weight lifting, and aerobics are simple movement exercises that can activate the parasympathetic nervous system.
Additionally, practicing movement outside is even better than being indoors. Hearing the birds chirping, feeling the sun on your skin, and noticing beautiful scenes outdoors can benefit the nervous system and immediately help you feel more grounded.
4.Spending Time With A Trusted Friend or Partner
In a world easily distracted by technology, in-person contact and heart-to-heart conversations are more important than ever—especially for the nervous system. According to psychologist Susan Pinker, direct contact with friends or a partner helps regulate and reset the nervous system stating, “Face-to-face contact releases a whole cascade of neurotransmitters and, like a vaccine, they protect you now, in the present, and well into the future, so simply … shaking hands, giving somebody a high-five is enough to release oxytocin, which increases your level of trust, and it lowers your cortisol levels, so it lowers your stress. Dopamine is [also] generated, which gives us a little high and it kills pain, it’s like a naturally produced morphine.”
When we feel safe with people, our nervous systems can relax and return to a parasympathetic state. Whether you’re watching a show with family, cuddling with your partner, or having a meal with friends, these seemingly “small” interactions are actually the key to resetting your nervous system and helping you stay regulated. Although it can take a bit of planning, dedicating time to friends, family, and your partner can help you experience a more regulated nervous system long-term.
5.Journaling
Getting your thoughts out on paper can deeply impact the nervous system, leading to enhanced clarity, improved problem-solving, and a safe place for emotional expression. Whether you’re worried about a presentation at work or trying to navigate a problematic relational problem, journaling about it can help you release pent-up emotions and experience a sort of emotional relief that could be causing you to stay stuck in dysregulation. It’s also a private, non-judgmental space to be completely honest with yourself, which sends safety cues to your nervous system, resulting in peace and regulation.
Several people like journaling first thing in the morning or right before bed to process the upcoming day or unwind before they fall asleep. Implementing a journaling routine, even for five minutes, can be a positive method for resetting your autonomic nervous system and building emotional resilience.
Reset Your Nervous System With CST
Implement one of these nervous system reset methods starting today with my help. I’m an experienced CST practitioner near Salt Lake City, Utah, providing healing help for every client who walks through my doors. I’m passionate about providing natural, lasting help for those experiencing anxiety, depression, pain, insomnia, TMJ symptoms, stress, and more. If you’re experiencing the detrimental results of a perpetually dysregulated nervous system, there’s hope for a transformational healing journey. Book a free consultation with me to utilize CST for a nervous system reset and start experiencing lasting relief and rest today!
