Learning how to reset your nervous system is one of the most powerful wellness skills you can develop for reducing stress, calming anxiety, and feeling grounded in your body. In 2026, nervous system regulation has moved from therapy offices into mainstream wellness, with experts calling it the foundation of true health. This guide teaches you 10 simple exercises to shift from “fight or flight” to “rest and digest” mode—even during your most stressful days.
What Does It Mean to Reset Your Nervous System?
Your nervous system is your body’s control center for stress response. When you feel threatened—whether by a work deadline, a difficult conversation, or even just too much caffeine—your sympathetic nervous system activates the “fight or flight” response. Your heart races, breathing quickens, muscles tense, and stress hormones flood your body.
According to Harvard Health, chronic activation of this stress response contributes to anxiety, insomnia, digestive issues, weakened immunity, and burnout. Learning how to reset your nervous system means activating your parasympathetic nervous system—the “rest and digest” mode—to restore calm and balance.
The key player in this process is the vagus nerve, the longest nerve in your body. It runs from your brainstem through your face, throat, heart, lungs, and digestive system. When stimulated, the vagus nerve sends signals to your brain that everything is safe, triggering relaxation throughout your entire body.
If you’re working on overall wellness, pairing nervous system regulation with realistic fitness goals creates a powerful foundation for lasting health.
Signs Your Nervous System Needs a Reset
Your body constantly sends signals when your nervous system is dysregulated. Learning to recognize these signs helps you intervene early:
Physical Signs
- Racing heart or heart palpitations
- Shallow, quick breathing
- Tight shoulders, neck, or jaw
- Digestive issues (bloating, nausea, IBS symptoms)
- Difficulty sleeping or waking up exhausted
- Chronic fatigue despite adequate rest
- Frequent headaches or migraines
- Cold hands and feet
Emotional Signs
- Feeling constantly on edge or anxious
- Irritability or emotional outbursts
- Difficulty concentrating or brain fog
- Feeling overwhelmed by small tasks
- Crying easily or emotional numbness
- Sense of dread without clear cause
- Difficulty relaxing even when you have time
Behavioral Signs
- Constantly checking your phone
- Difficulty sitting still
- Overworking or inability to stop
- Avoiding social situations
- Relying on caffeine, alcohol, or food to cope
- Procrastinating on important tasks
If several of these resonate, your nervous system is likely stuck in a stress state. The good news? You can learn how to reset your nervous system with simple, science-backed exercises.
10 Exercises to Reset Your Nervous System
1. Extended Exhale Breathing
This is the fastest way to activate your parasympathetic nervous system. When your exhale is longer than your inhale, it sends a direct signal to your vagus nerve that you’re safe.
How to do it:
- Sit or lie in a comfortable position
- Inhale through your nose for 4 counts
- Exhale slowly through your mouth for 6-8 counts
- Repeat for 5-10 breaths
- Notice your heart rate slowing and shoulders dropping
When to use it: Anytime you feel stressed, before sleep, during anxiety, before difficult conversations.
Why it works: According to research published in the National Institutes of Health, slow breathing with extended exhales activates the vagus nerve within seconds, reducing heart rate and blood pressure almost immediately.
2. Cold Water Face Immersion
Exposing your face to cold water triggers the “dive reflex”—an automatic response that slows your heart rate and activates the parasympathetic nervous system.
How to do it:
- Fill a bowl with cold water (add ice for stronger effect)
- Take a breath and submerge your face for 15-30 seconds
- Focus on the area around your eyes and cheeks
- Alternatively, splash cold water on your face or hold a cold pack to your cheeks and forehead
- Repeat 2-3 times if needed
When to use it: During panic or high anxiety, when you can’t calm down with breathing alone, to quickly shift out of fight-or-flight.
Why it works: The mammalian dive reflex is hardwired into our biology. Cold water on the face signals the vagus nerve to immediately slow heart rate and redirect blood flow to vital organs.
3. Humming or “OM” Chanting
The vagus nerve connects to your vocal cords. When you hum, chant, or sing, the vibrations directly stimulate the vagus nerve and trigger relaxation.
How to do it:
- Sit comfortably and take a deep breath
- Exhale while humming with your lips closed
- Feel the vibration in your throat, chest, and face
- Continue for 2-5 minutes
- For deeper effect, try chanting “OM”—hold the “O” for 5 seconds, then the “M” for 10 seconds
When to use it: Morning routine, during meditation, when feeling anxious, before bed.
Why it works: A study in the International Journal of Yoga found that “OM” chanting was more effective at activating the vagus nerve than other sounds or silence.
4. Gentle Neck and Ear Massage
The vagus nerve passes through your neck and has a branch in your ear. Gentle massage in these areas stimulates the nerve and promotes calm.
How to do it:
- Gently massage the sides of your neck with circular motions
- Focus on the area behind your ears and down to your collarbone
- Massage the outer rim of your ears
- Gently pull your earlobes downward
- Spend 2-3 minutes on each area
When to use it: At your desk, during breaks, when holding tension in your neck, before sleep.
Why it works: The auricular branch of the vagus nerve in the ear responds to touch, sending calming signals to the brain.
5. Physiological Sigh
This breathing pattern, researched at Stanford University, is one of the fastest ways to reduce stress in real-time. It involves a double inhale followed by an extended exhale.
How to do it:
- Inhale through your nose
- At the top of the inhale, take a second quick inhale to fully fill your lungs
- Exhale slowly and completely through your mouth
- Repeat 1-3 times
When to use it: Immediate stress relief, before presentations, during arguments, anytime you need to calm down fast.
Why it works: According to Stanford research, this pattern quickly re-inflates collapsed air sacs in the lungs and signals the brain to reduce arousal within one to three breaths.
6. Gargling
This might sound strange, but gargling vigorously stimulates the muscles in the back of your throat, which are connected to the vagus nerve.
How to do it:
- Fill a glass with water
- Take a sip and tilt your head back
- Gargle loudly and vigorously for 30-60 seconds
- Your eyes might water slightly—this is normal and indicates vagus nerve activation
- Repeat 2-3 times
When to use it: Morning routine, when feeling foggy or disconnected, to build vagal tone over time.
Why it works: The muscles activated during gargling are innervated by the vagus nerve. Consistent practice strengthens vagal tone.
7. Diaphragmatic (Belly) Breathing
Most stressed people breathe shallowly into their chest. Belly breathing engages your diaphragm, which sits next to the vagus nerve and stimulates it with each breath.
How to do it:
- Lie down or sit comfortably
- Place one hand on your chest and one on your belly
- Breathe in through your nose, letting your belly rise (chest stays still)
- Exhale slowly, letting your belly fall
- Practice for 5-10 minutes
When to use it: Daily practice, before bed, during anxiety, as a meditation foundation.
Why it works: The diaphragm’s movement directly massages the vagus nerve, creating mechanical stimulation that triggers relaxation.
Learning to listen to your body helps you recognize when breathing patterns shift.
8. Gentle Yoga Poses
Certain yoga poses stimulate the vagus nerve through gentle compression, twisting, and inversion. Yin yoga, which holds poses for extended periods, is particularly effective.
Best poses for nervous system reset:
- Child’s pose: Compresses the abdomen and promotes deep breathing
- Legs up the wall: Gentle inversion that calms the nervous system
- Supine twist: Stimulates vagus nerve through spinal rotation
- Cat-cow: Gentle spinal movement coordinated with breath
- Forward fold: Activates relaxation through inversion
How to practice: Hold each pose for 2-5 minutes while breathing deeply. Focus on releasing tension with each exhale.
When to use it: Morning or evening routine, after stressful days, as part of wind-down ritual.
9. Laughter
Genuine belly laughter is one of the most powerful vagus nerve stimulators. It combines deep breathing, diaphragm engagement, and positive emotional release.
How to do it:
- Watch a genuinely funny video or comedy show
- Spend time with friends who make you laugh
- Try laughter yoga (yes, it’s real and surprisingly effective)
- Even fake laughter can trigger real benefits—your body doesn’t know the difference
When to use it: Daily as prevention, when feeling low, as part of social connection.
Why it works: Laughter increases heart rate variability (a marker of vagal tone), reduces stress hormones, and triggers endorphin release.
10. Progressive Muscle Relaxation (PMR)
PMR teaches your nervous system the difference between tension and relaxation by systematically tensing and releasing muscle groups.
How to do it:
- Lie down in a comfortable position
- Starting with your feet, tense the muscles for 5 seconds
- Release and notice the relaxation for 10-15 seconds
- Move up to calves, thighs, glutes, abdomen, chest, hands, arms, shoulders, neck, and face
- Finish by noticing your whole body in a relaxed state
When to use it: Before sleep, after stressful events, when holding physical tension.
Why it works: The contrast between tension and release trains your nervous system to recognize and achieve relaxation more easily over time.
Quick Reference: Nervous System Reset Exercises
| Exercise | Time Needed | Best For | Difficulty |
|---|---|---|---|
| Extended exhale breathing | 1-2 minutes | Anytime stress relief | Easy |
| Cold water face immersion | 30-60 seconds | Panic, high anxiety | Easy |
| Humming/OM chanting | 2-5 minutes | Daily regulation | Easy |
| Neck and ear massage | 2-3 minutes | Tension release | Easy |
| Physiological sigh | 30 seconds | Immediate calm | Easy |
| Gargling | 1-2 minutes | Building vagal tone | Easy |
| Diaphragmatic breathing | 5-10 minutes | Deep relaxation | Easy |
| Gentle yoga poses | 10-20 minutes | Full body reset | Moderate |
| Laughter | Varies | Mood boost | Easy |
| Progressive muscle relaxation | 15-20 minutes | Before sleep, tension | Moderate |
Building a Daily Nervous System Reset Routine
Consistency matters more than duration. Even 5 minutes daily creates measurable changes in vagal tone within weeks. Here’s how to build a sustainable practice:
Morning Reset (5 Minutes)
- Before getting out of bed: 5 physiological sighs
- While brushing teeth: Gargle vigorously
- Before breakfast: 2 minutes of diaphragmatic breathing
Midday Reset (2-3 Minutes)
- At your desk: Neck and ear massage
- Or: 5-10 extended exhale breaths
- Or: Step outside and hum quietly for 1-2 minutes
Evening Reset (10-15 Minutes)
- Legs up the wall pose: 5 minutes
- Progressive muscle relaxation: 10 minutes
- Or: Gentle yoga sequence with deep breathing
Emergency Reset (30 Seconds – 2 Minutes)
When stress hits unexpectedly:
- Physiological sigh (3 breaths)
- Cold water on face or wrists
- Extended exhale breathing (5 breaths)
Why Women Need Nervous System Regulation
According to the American Psychological Association, women consistently report higher stress levels than men. Additionally, hormonal fluctuations throughout the menstrual cycle, pregnancy, and menopause directly affect nervous system function.
Learning how to reset your nervous system becomes especially important during:
- Luteal phase (PMS): Progesterone affects GABA receptors, making anxiety more likely
- Perimenopause: Hormonal shifts can trigger increased stress sensitivity
- Postpartum: Sleep deprivation and hormonal changes dysregulate the nervous system
- High-stress careers: Chronic stress accumulates without proper recovery
- Caregiving roles: Constant vigilance keeps the nervous system activated
Women who learn nervous system regulation often report improvements in sleep, digestion, hormonal symptoms, and overall emotional resilience.
For cycle-specific approaches, read our guide on cycle syncing your workouts.
The Science Behind Nervous System Regulation
Understanding the science helps explain why these simple exercises work:
Polyvagal Theory
Developed by Dr. Stephen Porges, polyvagal theory explains that our nervous system has three states:
- Ventral vagal (safe and social): Calm, connected, able to engage with others
- Sympathetic (fight or flight): Alert, anxious, ready to act against threat
- Dorsal vagal (shutdown): Frozen, disconnected, depressed, immobilized
Healthy nervous system function means moving fluidly between these states as appropriate. Problems arise when we get stuck—usually in sympathetic activation (chronic stress) or dorsal shutdown (depression, numbness).
Heart Rate Variability (HRV)
HRV measures the variation in time between heartbeats. Higher HRV indicates better vagal tone and nervous system flexibility. People with high HRV recover from stress faster and have better emotional regulation.
Regular practice of nervous system reset exercises has been shown to improve HRV within 6-8 weeks of consistent practice.
Neuroplasticity
Your nervous system is not fixed—it changes based on repeated experiences. If you’ve spent years in chronic stress, your baseline has shifted toward activation. The good news? Consistent regulation practices can shift it back toward calm. Your brain literally rewires with practice.
Lifestyle Factors That Support Nervous System Health
Beyond specific exercises, certain lifestyle choices support a regulated nervous system:
Sleep
Sleep deprivation keeps the nervous system in high alert. Prioritize 7-9 hours nightly and maintain consistent sleep and wake times.
Movement
Regular exercise improves vagal tone and helps process stress hormones. Both cardio and strength training benefit the nervous system when followed by proper recovery.
Need workout ideas? Try our low impact workouts that build muscle.
Nutrition
The gut-brain connection is real. Foods that support nervous system health include omega-3 fatty acids (salmon, walnuts), fermented foods (yogurt, kimchi), magnesium-rich foods (dark chocolate, leafy greens), and adequate protein.
Social Connection
Humans are wired for connection. Safe, supportive relationships activate the ventral vagal state and signal safety to your nervous system. Isolation increases stress activation.
Nature Exposure
Time outdoors, especially in green spaces, has been shown to lower cortisol and activate the parasympathetic nervous system. Even 20 minutes in nature makes a measurable difference.
Screen and News Limits
Constant news consumption and social media keep the nervous system activated. Set boundaries around screen time, especially before bed and first thing in the morning.
Common Mistakes When Trying to Reset Your Nervous System
- Expecting instant transformation: Nervous system change takes consistent practice over weeks
- Only practicing during crisis: Regular daily practice builds capacity for stressful moments
- Forcing relaxation: Trying too hard creates more stress—let relaxation happen naturally
- Skipping the basics: Breathing exercises work—don’t dismiss them as too simple
- Ignoring lifestyle factors: Exercises help, but sleep deprivation and poor nutrition undermine progress
- Going too fast: If you’ve been stressed for years, gentle, gradual approaches work better than intense interventions
- Not noticing improvements: Track your symptoms to recognize subtle progress
- Doing it alone: Professional support can accelerate healing, especially for trauma
When to Seek Professional Help
While these exercises are powerful tools, some situations benefit from professional support:
- Symptoms of anxiety or depression that interfere with daily life
- History of trauma (exercises can sometimes trigger responses)
- Panic attacks that don’t respond to self-regulation
- Physical symptoms without medical explanation
- Feeling stuck despite consistent practice
A therapist trained in somatic approaches, polyvagal theory, or trauma-informed care can provide personalized guidance and support deeper healing.
Frequently Asked Questions
How long does it take to reset your nervous system?
Individual exercises can create calm within minutes. Building lasting change in your baseline nervous system state typically takes 6-8 weeks of consistent daily practice. If you’ve been chronically stressed for years, expect gradual improvement over several months.
Can you reset your nervous system while sleeping?
Quality sleep is one of the most powerful nervous system regulators. During deep sleep, your body repairs and resets. However, if your nervous system is highly activated, you may struggle to reach restorative sleep stages—which is why daytime regulation practices are important.
Why do I feel worse before feeling better?
Sometimes when you start regulating, suppressed emotions or physical sensations surface. This is normal and often indicates that your body finally feels safe enough to process. Go slowly, and consider working with a professional if this feels overwhelming.
Can exercise help reset the nervous system?
Yes, both cardio and strength training improve vagal tone over time. However, intense exercise temporarily activates the sympathetic nervous system. Follow workouts with cool-down and recovery practices. Over-exercising without recovery can worsen nervous system dysregulation.
Do I need to do all 10 exercises?
No, start with 1-2 that resonate with you and practice consistently. Quality and consistency matter more than quantity. Once those feel natural, add others as you like.
What’s the fastest way to calm down in a stressful moment?
The physiological sigh (double inhale, long exhale) works within 1-3 breaths. Cold water on the face is also extremely fast. Keep these tools ready for unexpected stress.
Can children use these techniques?
Yes, most of these exercises are safe and effective for children. Breathing exercises, humming, and laughter are particularly kid-friendly. Teaching children nervous system regulation early builds lifelong resilience.
The Bottom Line
Learning how to reset your nervous system is one of the most valuable wellness skills you can develop. In a world of constant stimulation and chronic stress, the ability to shift from “fight or flight” to “rest and digest” affects everything—your sleep, digestion, hormones, immunity, relationships, and emotional wellbeing.
The exercises in this guide are simple but powerful. Extended exhale breathing, cold water exposure, humming, and gentle yoga don’t require special equipment or extensive time. What they do require is consistency. A few minutes daily creates more lasting change than occasional hour-long sessions.
Start where you are. Choose one exercise that appeals to you and practice it daily for two weeks. Notice how you feel. Then add another. Over time, you’ll build a personalized toolkit for navigating stress with greater ease and resilience.
Your nervous system learned to be stressed. It can also learn to be calm. The path to regulation is simple—but it requires your commitment to walk it.
Ready to support your nervous system through movement? Explore our guide on walking yoga for beginners or learn about Japanese walking for gentle, stress-reducing exercise.
