Have you ever felt your heart race or your palms get sweaty when you're stressed? Or perhaps, on the flip side, you've experienced that calm, relaxed feeling when you're unwinding after a long day? These responses are all managed by a part of your nervous system called the autonomic nervous system. It’s responsible for controlling automatic functions in your body, like your heart rate, breathing, and digestion, and it plays a big role e sympathetic nervous system is like your body's "fight or flight" responin how you handle stress.

There are two key parts to the autonomic nervous system: the sympathetic nervous system and the parasympathetic nervous system. It's activated when you face stress or danger, preparing your body to either fight or flee. This is why you feel your heart pounding when you're nervous or in a high-pressure situation. On the other hand, the parasympathetic nervous system is responsible for helping your body calm down after that stress, bringing you back to a relaxed state. It’s like hitting the "reset" button.

it’s easy to find ourselves stuck in that "fight or flight" mode. So, how can we find balance and reset our nervous system? Let’s explore working of nervous system and learn some simple ways to help you calm down, recharge, and regain emotional balance

 

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Working of Nervous System 

The nervous system is like the control center for your body, managing everything from your heartbeat to how you feel. One key part of it, called the autonomic nervous system, plays a big role in your emotional health. It has two main parts: the sympathetic nervous system and the parasympathetic nervous system. Both use hormones to help prepare your body for different situations.

When your brain senses a threat, it activates the sympathetic nervous system. SNS triggers the "fight or flight" response. This is why your heart might race or your palms sweat when you're stressed—your body is getting ready for action. On the flip side, the parasympathetic nervous system takes over when it’s time to recover. It helps your body calm down and relax after the stress is over.

Having a balance between these two systems is really important. Think of it like a body of water with waves coming from both sides. When both systems are in harmony, the waves balance out, and you feel in control. But if the sympathetic system floods your body with too many stress hormones, you might feel anxious. If the parasympathetic system pushes too many calming hormones, you could feel disconnected or apathetic.
The autonomic nervous system is crucial for your overall health because it keeps your body functioning smoothly. When things are balanced between the sympathetic and parasympathetic systems, your body can handle stress better and recover faster. This balance leads to better physical and mental well-being.

 

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Go for a Hard Reset

Have you ever had the chance to try rock climbing? If you have, you probably remember the mix of excitement and nerves as you scaled the wall. Your muscles tensed, your heart raced, and every move required complete focus. The height and challenge likely triggered your body's "fight or flight" response, making everything feel intense and exhilarating.

Even if you haven't tried rock climbing, you can imagine how your body reacts to something that pushes you out of your comfort zone. Once you reach the top and take a moment to catch your breath, you'll notice how quickly your body shifts back to a calm state. It's amazing how your nervous system can reset after an intense physical challenge.

This contrast—between the adrenaline of rock climbing and the everyday stress of work, emails, and deadlines—can be eye-opening. It reminds us how often we stay in a heightened state of alertness, even when the stressors we face aren’t life-or-death situations. It’s a powerful reminder of how important it is to pause and reset, just like after a physical challenge. Taking a moment to recalibrate can help us approach our daily tasks with a clearer mind and a more balanced perspective.

 

5 Way to Reset Your Nervous System

Try a Physiological Sigh 

Slow, deep breathing can really help settle your nervous system. A physiological sigh is especially effective: take a deep breath, then inhale a little more, and finally exhale fully. This simple act can help reset your stress response and bring you back to a calmer state. Other deep breathing exercises that are great for relaxation include box breathing, where you inhale for four counts, hold for four, exhale for four, and pause for four; 4-7-8 breathing, which involves inhaling for four counts, holding for seven, and exhaling for eight; and diaphragmatic breathing, where you focus on breathing deeply into your belly, rather than your chest. To add on, meditation is also helpful when it comes to resetting the nervous system.

 

Use a Weighted Blanket

A weighted blanket can be incredibly calming by providing gentle, even pressure across your body. To use it, simply drape the blanket over yourself while you’re sitting or lying down, allowing the weight to create a soothing, hugging sensation. This pressure has been shown to help in anxiety relief, ease tension, and promote relaxation, making it a great tool for winding down before bed or during moments of stress.
This type of pressure has been found to help activate the parasympathetic nervous system, which calms your body and promotes relaxation. Using a weighted blanket can be particularly helpful for reducing feelings of anxiety, improving sleep, and easing muscle tension.

 

Related story: Why Does Anxiety Worsen At Night And What Can You Do About It?

 

Chew on Ice

This might sound strange to do but this works wonders, but make sure to use it occasionally. Chewing on ice can be a simple and effective way to reset your nervous system. The cold sensation triggers a response in your body that helps bring your focus to the present moment, interrupting the cycle of stress or anxiety. When you chew ice, your body’s attention shifts from emotional stress to the physical sensation of cold, helping to ground you. 
The sharp, intense feeling can stimulate the vagus nerve, which plays a key role in regulating your body’s relaxation response. This quick shift can help reduce the intensity of stress and reset your nervous system, making you feel calmer and more in control. However, it's important to do this safely, as chewing ice regularly can damage your teeth. 

 

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Try Tapping (Emotional Freedom Technique - EFT)

EFT is a technique where you tap on specific points of your body—like the outer palm, your forehead, below your nose, and just under your lip. While tapping, focus on a calming thought or phrase. It’s believed to help release negative emotions and bring a sense of calm.
It can be used for a variety of emotional challenges, such as stress, trauma, or even cravings. Research suggests that tapping on these specific acupressure points while focusing on a problem can help reduce the intensity of negative emotions by reprogramming the brain’s response to stress. Many practitioners report feeling a sense of relief and emotional clarity after just a few rounds 

 

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Use Co-regulation

Co-regulation is the process of managing your emotions and stress by connecting with someone else. It happens when you rely on the presence, support, or calming energy of another person to help stabilise your nervous system. This can be through physical touch, like a hug, or through simply being around someone who is calm and supportive 
Sometimes, we just need to connect with others to feel more grounded. Talking to a friend, family member, or even cuddling with a pet can help soothe your nervous system and make you feel more at ease.

 

Need all your wellness solutions in one place? A whole new world awaits just a click away.

 

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