What It Is and How to Start

Some days I feel like I’m running in place (no matter how you look at it, that’s how I feel) do not have runner). I do all the normal things —writemy nervous system is like an SOS while I make lunches, work on strength training, and find time to connect with my husband. And I know I’m not alone. Many of us live in a constant state of low-level stress. Being “busy” is our default, and quietness feels like a luxury. Luckily, you don’t need to take an entire weekend off to feel grounded. In my work, nutrition consultantI see every day how stress shapes everything from digestion to energy. So what really changes things? Take time to adjust your nervous system. And thankfully, most of the things that will help you get there don’t cost anything.

Featured image from Drew Kutcher’s interview with Jenna Kutcher.

What is nervous system regulation?

At its most basic, nervous system regulation is the body’s ability to flexibly move between activated and resting states.

your autonomic nervous system (ANS) runs all automatic processes in the body. Think breathing, heart rate, digestion, hormone release, and more. It has two main divisions.

• Sympathetic nervous system (fight or flight): Activates behavior and stress
• Parasympathetic nervous system (rest and digest): Calms the mind and supports repair

Adjustment can be thought of as an ability of the body. downshift Rather than remaining in a heightened state even after stress has increased, the key role here is played by the vagus nerve, which connects the brain to the heart, lungs, and gastrointestinal tract. When the vagus nerve is active (often referred to as “vagal tone”), the body is more able to relax, digest, and recover. the study shows that higher vagal tone reduces anxiety and increases emotional resilience.

Nervous system regulation is not the problem exclude stress. Stress is a normal and even necessary part of life. It’s about building the ability to return to calm more easily after the stress passes.

Signs your body needs nervous system support

Many of us don’t realize we are dysregulated until our health and mood are affected. Here are some common signs that your nervous system may need more support.

• I feel “nervous but tired”
• Difficulty falling asleep or staying asleep
• Digestive problems (bloating, constipation, reflux)
• Feeling irritated or easily overwhelmed
• Rapid thinking or difficulty concentrating
• Clenching your jaw, stiff shoulders, shallow breathing
• Craving sugar and caffeine to “get through” the day

from physiological perspectivechronic stress increases cortisol and suppresses digestion. Over time, this can affect everything from disrupted blood sugar levels to hormonal changes. This is a pattern I often see with my nutritional clients. The good news? The nervous system is highly trainable. It takes small, actionable habits to meaningfully change your body’s response to stress.

Daily habits to balance the nervous system

The real reality of nervous system regulation is your daily habits. While big resets (like getting a massage) may feel good in the moment, it’s small, consistent habits that teach your body that it’s safe to do over time. Think of these as calming, calming “microsignals” that you can sprinkle throughout the day. This is a simple action that gradually increases your resilience to stress. These are things that help your nervous system return to baseline when life inevitably gets busy.

start with breathing

Breathing is the most direct way to affect your nervous system in real time. it’s yours fastest Stress relief tool. Slow, controlled breathing stimulates the vagus nerve, which sends safety signals to the brain. the study They show that approximately 5 to 6 breaths per minute can increase heart rate variability (HRV), a marker of nervous system resilience. Try this simple exercise once or twice a day.

1. Inhale through your nose for 4 counts
2. Exhale slowly for 6-8 counts
3. Repeat for 1-2 minutes

I like to do this before meals, before bed, or in those chaotic moments when life (or kids) feels too noisy.

move your body

Along with breathing, movement is one of the most powerful ways to reset your nervous system. However, context is important. High-intensity workouts (HIIT, intense spins, long runs) activation sympathetic nervous system. If you’re already feeling overwhelmed, too much intensity can make you more excited than calm. Obviously, this is not the goal. This is why combining strength training with gentle movement is so effective. Yes, a 10 minute walk is important.

eat to nourish

And my favorite piece of the puzzle is that what (and how) you eat absolutely impacts your stress response. Your nervous system and gut are constantly communicating through the gut-brain axis. Some simple principles:

• prioritize protein Taken at mealtimes to stabilize blood sugar levels (directly affects cortisol and mood). For most women, this looks like 25 to 40 grams of protein per meal.
• Incorporate foods rich in dietary fiber Supports intestinal health. new research Our findings suggest that a diverse gut microbiota is associated with reduced anxiety and improved stress tolerance.
• Take your time when eating. Even just taking two deep breaths before you take your first bite can help get your body out of fight-or-flight mode and improve your digestion.

What are somatic tools? Think of them like this Habits that reset the nervous system. Their focus is on body It’s incredibly effective at reducing stress, not the mind. Below are some gentle and accessible options. Choose the one that speaks best to you:

box breathing

Structured breathing patterns to calm your stress response:

• suck 4
• hold 4
• spit out 4
• hold 4

body scan

Slowly noticing sensations from head to toe can help free your nervous system from anxiety and restore your sense of being. You can do this right now! Close your eyes, slowly sweep your mind from your scalp to your toes, and simply observe the sensations as they occur. Just observe and don’t judge.

Tapping (EFT)

Patting specific points on your face and body while recognizing stress has been shown to reduce cortisol and promote relaxation.

Shake or release gently

Shaking, shaking, and moving your body intuitively can help release built-up stress (something many physical therapists use in trauma-informed care).

bring everything together

Nervous system regulation is not a one-and-done solution. It’s a continuous practice. There will be days when you feel calm and grounded. Other days, your nervous system sends out an SOS signal. That’s what humans are. The key is to build repeatable habits that help your body remember it’s safe, like slow breathing, more consistent eating, intentional movement, and moments of stillness throughout the day.

In a culture that celebrates hustle, the choice to tune your nervous system is truly radical. And the more you practice, the more you will realize that tranquility is not something you have to chase. It’s something your body already knows how to find.

Edie Horstman

Edie is the founder of the nutrition coaching business Wellness with Edie. Due to her background and expertise, she specializes in women’s health, including fertility, hormonal balance, and postpartum health.