This article was created using insights from Insight Timer’s yoga and meditation experts.
The nervous system is your body’s command center, regulating everything from your emotions to your digestion and sleep. But when life’s pressures push it off balance, you might find yourself experiencing a cascade of physical and emotional symptoms, such as fatigue, anxiety, digestive issues, and even high blood pressure—all symptoms of a dysregulated nervous system.
The good news is that the nervous system is adaptable. In this guide, we’ll show you how to regulate your nervous system using simple, effective techniques that promote relaxation, improve sleep, and enhance your resilience.
Key takeaways
- The nervous system’s balance is vital for overall well-being, as it regulates emotions, digestion, sleep, and stress responses. Dysregulation can lead to symptoms like fatigue, anxiety, and poor digestion.
- Simple practices like mindful breathing, meditation, and gentle movement can help calm the nervous system, release tension, and restore balance.
- Connection with others, restorative sleep, and proper nutrition play essential roles in maintaining a healthy and resilient nervous system.
- Insight Timer offers over 200,000 free guided meditations to support nervous system regulation and balance.
What is the role of the nervous system?
The nervous system serves as the body’s communication network, transmitting signals between the brain, spinal cord, and the rest of the body. It consists of two main parts: the central nervous system (CNS), which includes the brain and spinal cord, and the peripheral nervous system (PNS), which connects the rest of the body to the central system.
Within the PNS is the autonomic nervous system (ANS). The ANS plays a key role in regulating involuntary physiological processes and also consists of two branches:
- The sympathetic nervous system, also known as the “fight or flight” system, activates during perceived threats or stressful situations.
- The parasympathetic nervous system, often called the “rest and digest” system, promotes relaxation, restoration, and recovery.
These two systems work together to maintain nervous system balance, ensuring the body responds to stress appropriately and then returns to a state of calm.
The sympathetic nervous system
The sympathetic system is essential for survival, preparing our bodies to handle immediate challenges. When activated, it increases our heart rate, raises blood pressure, and redirects energy to muscles, enabling us to react quickly. While this fight-or-flight mode is helpful in emergencies, it can be harmful when activated for extended periods of time. Prolonged activation—such as during chronic stress—can lead to health issues like high blood pressure, digestive problems, and difficulty concentrating.
The parasympathetic nervous system
The parasympathetic system helps the body recover after stress by promoting relaxation and restoring normal bodily functions. It slows the heart rate, lowers blood pressure, and enhances digestion. This system is crucial for long-term health and resilience, as it counterbalances the effects of chronic stress and allows the body to repair itself.
The vagus nerve
The vagus nerve is a critical part of the parasympathetic nervous system. It’s like a highway that connects the brain to many important parts of the body. As the longest nerve, it runs all the way from our brains down to our stomachs. Think of it as a messenger carrying signals between the brain, heart, lungs, stomach, and other organs. The vagus nerve plays a key role in influencing vital functions like:
- breathing
- digestion
- heart rate
When it’s working well, the vagus nerve promotes calm and relaxation, enhances emotional regulation, and helps reduce stress.
How to know your nervous system is dysregulated
A dysregulated nervous system typically happens when the balance between our sympathetic and parasympathetic systems is disrupted. Nervous system imbalances can happen for several reasons, including:
- chronic stress
- unresolved traumatic memories
- poor sleep
- sudden lifestyle changes
There are many potential signs of nervous system dysregulation to watch out for. Studies suggest dysregulation can manifest as issues with digestion, executive function, emotional regulation, sleep, and much more. Prema Gaia, an Insight Timer meditation teacher and somatic coach, similarly shares:
“This can range from more subtle signs like regular fatigue, overwhelm or feeling ungrounded, to more pronounced symptoms like chronic pain, sensory overload, anxiety, or ‘dorsal vagal shutdown,’ which can manifest as lethargy, depression, and disconnection.”
Keep in mind that symptoms can vary significantly from person to person—some people experience heightened reactions and addictive patterns, while others may experience less obvious symptoms, such as feeling disconnected or having difficulty focusing. Regardless, it’s important to recognize these signs early and take steps to restore balance.
Ways to regulate and reset your nervous system
From mindful breathing to movement and nutrition, the practices below are designed to calm your body, release tension, and restore a sense of well-being.
1. Practice mindful breathing
Deep breathing exercises can be one of the simplest and most effective ways to calm the nervous system and reduce stress. Dr. Juna Bobby, an Insight Timer mindfulness and meditation teacher, shares:
“Breathwork is particularly effective because we can consciously control it, thereby affecting our physiology. Slow breathing stimulates the vagus nerve… and signals to the brain that it is safe to ‘rest and digest.’”
Some easy techniques you can try anytime include:
- Box breathing: Involves inhaling for a count of four, holding the breath for four, exhaling for four, and pausing for another four counts.
- 4-7-8 breathing: Inhale for a count of four, hold the breath for seven, then slowly exhale for eight.
While breathwork is helpful for many people, it may induce more dysregulation for some. Bhanu Harrison, a trauma specialist and mindfulness teacher on Insight Timer, cautions:
“Breathwork skills need to be adapted for the individual and also trauma-informed. For example, if your anxiety manifests as fast, short breaths, it can be helpful to make the exhales longer. But for some folks, any focus on the breath can trigger more anxiety.”
Be sure to listen to your body when attempting any type of breathwork practice. Monitoring how you’re feeling will help you understand whether breathwork is an effective regulation method for you.
2. Try meditation for nervous system balance
Studies show that meditation can be a powerful tool for promoting balance and reducing stress hormones. By shifting our attention to the present moment or specific bodily sensations, we encourage mindfulness and relaxation. Here are a few types of meditation that can be especially effective in regulating an overactive nervous system:
- Body scan: This practice involves bringing attention to different parts of your body, gently noticing sensations, and releasing tension.
- Loving-kindness: Also known as “metta meditation,” this practice encourages sending compassion and kindness to yourself and others.
- Yoga nidra: Yoga nidra, or yogic sleep, is a restorative meditation that guides you into a state of deep relaxation while maintaining awareness.
- Guided visualization: This meditation uses mental imagery to promote relaxation by imagining calm, peaceful environments.
Using guided meditations on Insight Timer is a great way to explore these practices. With thousands of options tailored to nervous system regulation—including body scans, loving-kindness, yoga nidra, visualization, and more—there’s a practice for everyone.
3. Use vocal toning or humming
Humming and vocal toning can also help regulate the nervous system. According to Prema Gaia, practices like “voo” sounding or brhamari breathing stimulate the vagus nerve, enhancing its tone and encouraging relaxation. Here’s how to perform each:
- Voo sounding: Inhale deeply, then as you exhale, hum “voo” in a deep tone for 30 seconds. Repeat at least three times.
- Brhamari breathing: Practice this ancient yogic technique by plugging both ears with your fingers and then making a buzzing sound like a bumblebee for 30-60 seconds.
Prema Gaia shares that the voo practice “vibrates the vagus nerve all the way down the vagal pathway from the brainstem to the stomach.”
4. Use gentle movement or yoga
Movement-based practices like yoga, tai chi, and even walking can be incredible stress regulators. In addition to their physical benefits, these forms of movement help activate the parasympathetic nervous system—helping us “rest and digest” more easily.
Dr. Juna Bobby recommends activities that make us sweat, like hot yoga or a brisk run, as “increasing our HRV or heart rate variability is associated with better ability to regulate stress.”
Yoga, in particular, shows promising results when it comes to relieving stress. Here are a few forms of yoga that can aid in nervous system health:
- Restorative yoga: This slow, gentle practice focuses on deep relaxation and holding supported poses for extended periods, encouraging the body to heal and restore.
- Yin yoga: This meditative style involves holding poses for several minutes to stretch deep connective tissues and improve energy flow, encouraging mindfulness and stillness.
- Hatha yoga: This foundational form of yoga combines physical poses, breath control, and mindfulness. Hatha yoga offers a balanced approach to gently build strength and flexibility while calming the mind.
In addition to nervous system regulation, these activities also enhance flexibility, strength, and overall well-being.
5. Focus on restorative sleep
Quality sleep is essential for nervous system recovery. During sleep, the body repairs itself, clears toxins, and restores balance to the central nervous system. Bhanu shares:
“When our sleep is disrupted, our ‘window of tolerance,’ or our capacity to be resilient, is diminished, which shows up in our thoughts, emotions, and behaviors. We are more reactive, eat poorly, are more distracted, and make poorer choices in general.”
There are many ways to improve sleep quality, including:
- Limited screen time: Bhanu emphasizes the importance of limiting screen time and recommends “turning off screens an hour before bedtime and not taking in negative media info in that pre-sleep time.”
- Progressive muscle relaxation: This practice involves systematically tensing and relaxing different muscle groups. Start by focusing on one muscle group and gently tense the muscles for five to 10 seconds. Then, release the tension completely, noticing the contrast. Repeat throughout the body.
- Reducing caffeine: Try to reduce caffeine intake or only drink it until a certain time each day. The effects of caffeine can linger for six hours (or more for some people), so the earlier you consume it the better.
- Meditating: Guided sleep meditations can be especially effective for improving sleep, especially with a dedicated app like Insight Timer.
Enjoy part 1 of Bhanu’s 4-part integration practice series “Explore Your Neural Architecture” on dorsal vagal, sympathetic and ventral vagal systems to help your nervous system become more fluid and flexible:
6. Support your system with nutrition
How we fuel our system can have a significant impact on our ability to self-regulate and balance our emotions, according to this literature review. A diet rich in nutrients can support a healthy nervous system. For instance, foods high in omega-3 fatty acids (such as salmon and walnuts) promote brain health and reduce inflammation. Similarly, leafy greens and seeds provide essential minerals that nourish the nervous system. Hydration is also important for promoting balance, as water plays a critical role in the function of the brain, spinal cord, and nerve cells.
7. Connect with others
Human connection plays a crucial role in regulating our nervous system because we are wired for social interaction. Safe, supportive relationships activate the ventral vagal branch of the parasympathetic system, fostering feelings of safety and relaxation. Improve your connections with others by:
- calling loved ones
- spending time with friends
- participating in group activities
- joining a team sport
Through co-regulation—when one person’s calm energy helps another settle—we can reduce stress, improve emotional balance, and build resilience in the face of life’s challenges.
8. Contrast showers
Contrast showers offer an accessible way to receive the benefits of cold water therapy from the comfort of our homes. Alternating between hot and cold water during a shower stimulates the vagus nerve, helping improve our resilience to stress. Prema Gaia recommends:
“To do this practice, begin by taking a warm or hot shower for one to two minutes, then turn the faucet to the coldest water available for 45-60 seconds. Then go back to warm water for one minute and finish by doing another round of 45-60 seconds of the coldest water available.”
This is great for boosting dopamine levels—a neurotransmitter that helps increase feelings of well-being, focus, and motivation.
Benefits of a calm nervous system
When your nervous system is balanced, you experience a host of benefits that enhance your overall health. A calm nervous system reduces anxiety, improves focus, and fosters greater emotional resilience. Physically, it supports better digestion, healthier blood pressure levels, and improved immunity.
Over time, consistent self-regulation practices create lasting neural pathways that make it easier to adapt to stress and maintain a state of calm. These benefits ripple out into every aspect of our lives, from our relationships to mental health and productivity.
Promote nervous system regulation with Insight Timer
Insight Timer offers a wealth of resources to support your journey toward a healthy nervous system. From guided meditations and breathing exercises to courses on trauma-informed practices, the platform is designed to help you restore balance and resilience.
Get access to community support with Insight Timer’s network of over 25,000 groups. These communities offer an online space to connect with like-minded individuals and continue your journey both online and offline.
Nervous system regulation FAQs
What causes nervous system dysregulation?
Nervous system dysregulation can result from a host of things, including:
- chronic stress
- unresolved traumatic experiences
- poor sleep
- unhealthy lifestyle habits
These factors can overwhelm the body’s ability to return to balance after stress, keeping the sympathetic nervous system overactivated.
How can I tell if my nervous system is dysregulated?
A dysregulated nervous system may show up as difficulty sleeping, feeling constantly overwhelmed or fatigued, anxiety, digestive issues, etc. You might also notice emotional symptoms such as irritability or a sense of disconnection. If these signs persist, practicing self-awareness and seeking support through mindfulness techniques or professional help can be beneficial—remember that self-regulation techniques are not a replacement for professional mental help.
What is the fastest way to calm my nervous system?
One of the quickest ways to calm your nervous system is through mindful breathing or vocal toning. These techniques activate the parasympathetic nervous system and stimulate the vagus nerve, signaling to your body that it’s safe to relax. Taking a moment to focus on your breath or practice a soothing activity in a quiet space can create immediate relief from stress.
How does meditation help with nervous system balance?
Meditation helps regulate the nervous system by reducing stress hormones like cortisol and encouraging the body to shift out of the fight-or-flight response. Over time, consistent meditation can improve our ability to cope with stressful events, support emotional balance, and even enhance neural pathways in the brain for long-term regulation. If you need support with building a meditation routine, Insight Timer offers guided meditations specifically designed to support nervous system regulation.
Can poor sleep affect my nervous system?
Yes, poor sleep has a significant impact on the nervous system’s health. During sleep, your body repairs itself, processes emotions, and restores balance to the autonomic nervous system. Disrupted or insufficient sleep can leave your body stuck in an overactive nervous system state, leading to fatigue, difficulty concentrating, and heightened stress responses. To improve sleep quality, establish a calming bedtime routine, avoid screens before bed, and consider using sleep-focused meditations to ease into a restful state.
How long does it take to reset a dysregulated nervous system?
The time it takes to reset a dysregulated nervous system varies depending on the individual and the practices they adopt. Consistency is key—engaging in daily mindfulness practices like meditation, breathing exercises, or gentle movement can lead to noticeable improvements within a few weeks. For more deeply rooted dysregulation caused by chronic stress or trauma, progress may take months, and working with a professional is recommended. Remember, even small, consistent actions can create lasting changes for a healthy nervous system.
References
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Breit, S., Kupferberg, A., Rogler, G., & Hasler, G. (2018). Vagus nerve as modulator of the Brain–Gut axis in psychiatric and inflammatory disorders. Frontiers in Psychiatry, 9. https://doi.org/10.3389/fpsyt.2018.00044
Elbers, J., MD, MSc, Jaradeh, S., MD, Ming Yeh, A., MD, & Golianu, B., MD. (2018). Wired for Threat: Clinical Features of Nervous System Dysregulation in 80 Children. Pediatric Neurology, 89. https://www.pedneur.com/article/S0887-8994(18)30271-6/abstract
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Streeter, C. C., Gerbarg, P. L., Saper, R. B., Ciraulo, D. A., & Brown, R. P. (2012). Effects of yoga on the autonomic nervous system, gamma-aminobutyric-acid, and allostasis in epilepsy, depression, and post-traumatic stress disorder. Elsevier, 78(5), 571–579.
Alvarez, S. M., Gomez, N. N., Fonzo, L. N., Sanchez, E. S., & Giménez, M. S. (2017). Nutrition and central nervous system. In Springer eBooks (pp. 495–514). https://doi.org/10.1007/978-3-319-53126-7_35
