How to Reset Your Nervous System in 5 Easy Steps

Feeling constantly on edge? Stuck in stress mode? Let’s change that. Let’s dive into how to reset your nervous system in 5 easy steps!

First, without knowing how to reset your nervous system, you may continue experiencing:

❌ Overwhelm, anxiety, and racing thoughts

❌ Chronic fatigue and burnout

❌ Feeling stuck in survival mode

You’re in the right place! I’ve created a proven, 5-step process to help you regulate your nervous system based on years of research and experience in somatic healing, mindfulness, and nervous system regulation.

We’ll cover everything from understanding your stress response to practicing somatic techniques that instantly calm your body.

By the time you reach Step 5, you’ll feel more grounded, at ease, and back in control of your emotions.

Ready? Let’s go!

Step 1: Identify Your Nervous System State

Before you can reset your nervous system, you need to understand what state you’re in.

Your nervous system operates in different modes:

Fight-or-Flight – Hyper-alert, anxious, heart racing, muscle tension

Freeze – Numbness, exhaustion, mental fog, disconnection

Fawn – People-pleasing, over-apologizing, difficulty setting boundaries

PRO TIP: Take a moment to pause and notice: How does your body feel right now? Where are you holding tension.

What to do:

Use the Body Scan Technique – Close your eyes, breathe deeply, and mentally scan your body for areas of tension.
Track Your Patterns – Notice how different situations trigger stress responses in your body.
Use a Nervous System Check-In Journal (See Bonus Freebie Below! 👇)

Step 2: Activate the Vagus Nerve for Instant Calm

The vagus nerve is your body’s natural stress reset button—stimulating it helps shift you from fight-or-flight to relaxation mode.

Try These Simple Vagus Nerve Activation Techniques:

Humming or Singing – Vibrations help tone the vagus nerve.

Cold Water Splashing – Stimulates the nerve and promotes calm.

4-7-8 Breathwork – Inhale for 4 sec, hold for 7, exhale for 8.

PRO TIP: Next time you feel anxious, try humming your favorite song or taking slow, deep breaths—you’ll feel the shift!

Step 3: Move Your Body to Release Stored Stress

Your nervous system doesn’t just hold stress mentally—it stores it in your muscles, fascia, and nervous system pathways.

The best way to release it? Gentle, intentional movement.

Try These Somatic Movement Practices:

Yin Yoga – Deep holds help release long-held tension.

Shaking & Intuitive Movement – Helps clear stress from your system.

Butterfly Taps – A gentle way to self-soothe in the moment.

PRO TIP: If you’ve ever felt relief after shaking out your hands or stretching deeply, that’s your nervous system resetting naturally!

Step 4: Prioritize Rest & Deep Relaxation

Nervous system healing isn’t just about action—it’s also about rest.

The Best Practices for Deep Nervous System Rest:

Yoga Nidra – A guided relaxation practice (like a nap, but deeper!)

Weighted Blankets – Helps signal safety to your nervous system.

Safe Space Visualization – Mentally “go” to a place that feels safe and peaceful.

PRO TIP: If you struggle to rest, start small. Even 5 minutes of deep breathing or lying down can signal safety to your body.

Step 5: Create a Daily Nervous System Reset Ritual

The final step is to create a daily nervous system reset ritual. The key to long-term regulation is consistency. Even 5-10 minutes a day can make a difference!

Here’s a Simple Daily Nervous System Reset Routine:

Morning: 3 Deep Breaths + Butterfly Taps

Midday: 60-Second Somatic Shakeout

Night: 5 Minutes of Yoga Nidra or Safe Space Visualization

PRO TIP: Having a few go-to techniques makes it easier to stay regulated—so you don’t need to figure out what to do in the moment.

Bonus: Free Nervous System Reset Toolkit!

Want guided exercises, journal prompts, and a step-by-step system for resetting your nervous system? Grab my FREE Nervous System Toolkit to get started!

📥 Includes:

✅ 5 Simple Somatic Exercises for Instant Stress Relief

✅ Nervous System Check-In Journal

✅ Quick-Reference Guide for Calming Stress in the Moment

🎁 [Download Your Free Nervous System Toolkit Here →]

Final Thoughts: You Don’t Have to Stay Stuck in Stress Mode

If you’ve made it this far, something inside you knows it’s time for a shift.

Healing your nervous system isn’t about doing more—it’s about doing what actually works.

✨ If you’re ready to go deeper, The Nervous System Reset Course is a 14-day guided journey to help you regulate stress, reset your system, and feel like YOU again.