Resetting your nervous system is key to your overall wellbeing, especially if you’re feeling stressed, anxious, burnt out, or emotionally overwhelmed (which is pretty common for busy people!). You may remember wellness coach Sonia Magnier from our LAB evening in Liverpool… We chatted to Sonia to find what a reset means and her top strategies for creating a more settled, balanced nervous system:
What’s a nervous system reset?
It’s all about guiding your body and mind out of that fight-or-flight stress response and into a calm, balanced state. A well-regulated nervous system means clearer thinking, better digestion, improved sleep, balanced hormones, and greater emotional resilience.
6 tips on how to set your nervous system
1. Deep Belly Breathing (Diaphragmatic Breath)
• Sit or lie down comfortably.
• Place one hand on your chest, the other on your belly.
• Inhale slowly through your nose for 4–6 seconds, feeling your belly rise.
• Exhale slowly through your mouth for 6–8 seconds.
• Repeat for 2–5 minutes.
Why it works: Activates the vagus nerve and signals safety to your brain.
2. Grounding Techniques
• Walk barefoot on grass or sand.
• Hold a warm drink mindfully.
• Use the 5-4-3-2-1 method: 5 things you see, 4 things you feel, 3 things you hear, 2 things you smell, 1 thing you taste
Why it works: It brings you back to the present moment and reduces overwhelm.
3. Gentle Movement
• Stretching
• Walking outdoors
• Somatic shaking (let your body shake off stress intentionally)
• Restorative yoga movements
Why it works: Releases tension stored in the body and improves nervous system flexibility.
4. Cold Water Therapy (Briefly)
• Splash cold water on your face
• Cold showers or ice on the back of the neck
Why it works: Stimulates the vagus nerve and resets stress hormones.
5. Body Scan Meditation
Check in with each part of your body slowly, noticing any sensations without judgment. Use apps like Insight Timer or just do it yourself.
6. Reduce Stimuli
• Lower the volume, brightness, and pace of your environment.
• Say no to multi-tasking.
• Create quiet rituals—like tea breaks, tech-free hours, or silent walks.
Extra Tips for Ongoing Nervous System Support
• Eat regularly: Low blood sugar = higher cortisol.
• Prioritize sleep & circadian rhythm: Light in the morning, darkness in the evening.
• Limit caffeine when feeling dysregulated: Try calming herbs like ashwagandha or chamomile.
• Connect: Safe human connection is a biological signal of safety.
• Hire a wellbeing coach to support you
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