What is one way to reset your nervous system after chronic stress?

One very effective way I often suggest to reset the nervous system after chronic stress is through a structured deep breathing practice, specifically diaphragmatic or "belly" breathing. Chronic stress tends to keep the sympathetic nervous system, the "fight or flight" system, constantly activated, which can lead to symptoms like rapid heartbeat, shallow breathing, muscle tension, and heightened anxiety. By consciously slowing your breath and inhaling deeply through your nose for about four seconds, holding for a moment, and then exhaling slowly through your mouth for six to eight seconds, you actively stimulate the parasympathetic nervous system, which promotes relaxation and restoration. I often recommend doing this for at least five to ten minutes, two or three times a day, and pairing it with mindfulness techniques, such as noticing the rise and fall of your abdomen or silently counting each breath, because this not only helps your body physically calm down but also trains your mind to detach from stress triggers and regain emotional balance over time. Over weeks of consistent practice, clients report feeling more grounded, sleeping better, and experiencing less tension in both body and mind.

The most powerful way to reset your nervous system after chronic stress isn't by fighting the stress, but by actively looking for 'glimmers.' Chronic stress trains our brain to be a threat-detection machine, constantly scanning for what's wrong. To reset it, we have to intentionally retrain it to find moments of safety, connection, or peace, no matter how small. I encourage people in my practice to become hunters of these glimmers. A glimmer isn't a life-changing event; it's the warmth of a coffee cup in your hands, the unexpected kindness of a stranger, the sound of a bird outside your window, or the feeling of your feet on the ground. These are micro-moments that signal to your body's alarm system that it's safe to stand down. Each time you consciously notice and savor a glimmer—even for just a few seconds—you are sending a direct message to your nervous system. You're telling it that the danger has passed and it can shift out of the draining fight-or-flight state and into a mode of rest and repair. It's not about ignoring the stress; it's about recalibrating your brain to notice that safety and peace still exist alongside it.

There are so many ways to reset your nervous system, so do what works best for you! However, for myself and most of my clients, a body scan can be an easy way to reset the nervous system. You can do this once or ideally as a daily practice. You can do this sitting or lying down. Start with the top of your head and scan your attention all the way down your body, including your head, face, limbs, and feet. If you get sleepy, distracted, or lose focus, that's ok! We want to give your mind, body, and heart a moment to rest. Notice how you feel afterwards. Many people find they feel more relaxed, calmer, and more grounded. This can be done on the subway, at home, or even walking. Get creative with it!

Love this question! As someone who has experienced burnout both as a business leader and as a family caregiver, it's important to reset our nervous system throughout the day. And most of us wait till the end of the day after we've been in fight-flight for hours. But if we take 60 seconds several times throughout the day, what we move through hour after hour is a bit more manageable. Resetting the nervous system is all about stimulating your vagus nerve. When we do that, we turn off the fight-flight response and remind our brains and bodies that we aren't being chased by a tiger and it's ok to chill out. One of my favorite ways to do that is to sing. I recommend professionals do it on the way to work, walking down the hallway, in between meetings! If you can't think of anything else, sing Happy Birthday to yourself a few times in a row. After the third or fourth round, you'll exhale and probably laugh (which is also really good!). Would love to continue the conversation with you! Carrie Severson 602-571-7676

Connection. At the root of chronic stress is often disconnection—from ourselves, from others, and from the natural world. To reset your nervous system, practice turning toward connection instead of away from it. This can take three forms: Self-regulation: Reconnect with yourself through breathwork, movement, creative expression, or play, activities that help you feel present in your body. Co-regulation: Turn to people who make your nervous system feel calm and steady. Safe, supportive relationships are deeply healing and help restore a sense of safety in your body. Earth connection: Spend time in nature—walk in the woods, sit by water, put your hands in soil, or simply stand in sunlight. The natural world has an inherent regulating effect on our nervous systems. When we're chronically stressed, our bodies are telling us we've been disconnected for too long. The antidote isn't to push harder, it's to reconnect with what makes us feel whole, safe, and alive.

Modern life often keeps us overstimulated, moving from one screen to the next with little time to pause. This constant pace can make the effects of stress linger longer than they need to. Stepping outside and spending even a short amount of time in nature can be a powerful way to help the body and mind reset. A walk through a park, noticing the trees, or simply feeling the ground under your feet can send signals of safety that the nervous system needs in order to shift out of a heightened state. Grounding techniques add to this effect. Paying attention to the sound of birds, the texture of grass, or the rhythm of your own footsteps draws the senses outward. This gentle focus gives the nervous system a break from cycling through stressful thoughts and provides space for calm to return. These small practices may feel simple, but they can be surprisingly effective. What makes nature so helpful is that it asks nothing of us. There is no right or wrong way to spend time outside. It is the stillness, the sensory input, and the shift in environment that allow the nervous system to soften. When we connect with the natural world in this way, even for a few minutes, the body remembers what it feels like to find balance again.

One way to reset your nervous system after chronic stress that I have found particularly helpful with clients is PMR. Progressive Muscle Relaxation is a powerful technique for resetting your nervous system after periods of chronic stress. This practical method works by systematically tensing and then releasing different muscle groups throughout your body. When you briefly hold the tension before letting go, you create a noticeable contrast that helps your body recognize the difference between stress and relaxed states and a physical sensation of tightness and then you will experience the physical release. Many people find PMR particularly valuable because it's straightforward to learn and practice anywhere without special equipment. With regular practice, this technique can significantly reduce anxiety levels, improve sleep quality, and foster a deeper sense of calm in your daily life. The beauty of Progressive Muscle Relaxation lies in its simplicity - by bringing awareness to physical tension patterns and deliberately releasing them, you're teaching your body how to return to a more balanced state even after extended periods of stress and you can do it anywhere!

When stress stacks, I use a physiological sigh + 10-minute walk. Two quick inhales through the nose, one long slow exhale—repeat for 1-2 minutes, then walk outside breathing quietly through the nose. It drops my heart rate, clears the jitters, and I come back able to eat, train, and sleep. My single best reset is a 2-minute physiological sigh, then a 10-minute easy walk. How: Sit tall. Inhale—inhale—long exhale (second inhale is shorter), all through the nose; repeat 8-12 times. Stand and walk 10 minutes at conversational pace, eyes on the horizon, nasal breathing if comfortable. Why it works: The double inhale re-inflates tiny air sacs and offloads CO2; the long exhale stimulates the vagus nerve (downshifts the nervous system). Light movement keeps cortisol from pooling and settles the mind. When: Between meetings, after tough news, or pre-bed. I use it after hectic e-commerce days so I can still lift. Make it stick: No phone, shoulders relaxed, breathe 4-6 seconds out if you can. If you feel dizzy, sit and switch to slow in-out breathing. Pair it with a glass of water and a protein-forward snack to steady energy.

One of the best ways to reboot a nervous system frayed by chronic stress is to support gut health through the gut-brain axis. This two-way communication stream means that a soothed gut can communicate safety directly to the brain. I recommend plenty of fiber from things like vegetables and anti-inflammatory omega-3s, in addition to fermented foods such as yogurt or kimchi to feed a healthy microbiome that synthesizes neurotransmitters which regulate mood and stress response. And keep yourself well-hydrated while avoiding processed sugars and too much caffeine-even when you're working, since they can both upset your gut and heighten anxiety. A targeted probiotic might be helpful in some patients, but this is a decision to consult your doctor about. Not only does this method soothe digestion, it caresses the biological preconditions for a calmer, more resilient nervous system.

In today's world, we often understand our cell phones and their apps more intimately than our own nervous systems and wellbeing. However, our bodies possess sophisticated systems that require our attention and care. We may all have heard of the 'fight or flight' response, which is initiated by the sympathetic nervous system. We can imagine it as activated by pressing a red button, triggering an urgent, alert state. Alongside this, we can imagine there is also a green button available, representing the parasympathetic nervous system, which nurtures restoration and renewal. 

Throughout our days, we unknowingly "press" the red button, leading to stress and tension. Stressful work environments and deadlines are obvious triggers, but there are many others, such as various forms of worrying, the sharp edge of self-criticism, and the loop of rumination. Exposure to loud noises, constant notifications, or crowded spaces can also be overwhelming. Insufficient rest makes us more reactive, and stimulants like caffeine only add to the tension. The challenge lies in becoming aware of what presses each button. Recognizing triggers helps us consciously press the green one, cultivating space for calm and healing. Emotional awareness and responsibility are key in enhancing our well-being, which is achieved through consistent daily choices and lifestyle adjustments.
 The Latin word "sacrificium" means "to make sacred". What do we need to sacrifice in order to make our wellbeing "sacred"? By letting go of habits, thoughts, behaviors that disturb our peace of mind - we create space for more sustainable choices. Though we may often think, "There's nothing I can do," there are always ways to create space for healthier habits. We can limit exposure to news, reduce time on social media, identify areas that consume unnecessary energy - carving out precious time. The space is cleared for new positive habits, like a simple conscious breathing practice. We already breathe, as we are alive! We simply need to find moments to do it consciously, calming both breath and mind. This practice, though simple, is very effective and can be woven into our daily routines. Creating time for silence can also be profoundly healing. This might mean simply enjoying a meal or a walk without a phone. The green button is always there. We only need to remember it exists. The more we choose it, the more it becomes our way of living. To press it, is to to make our well-being sacred.

The most effective, accessible way to reset your nervous system after chronic stress is through Vagal Nerve Stimulation (VNS), specifically by using Cold Exposure. Vagal Nerve Stimulation via Cold Exposure Chronic stress pushes your body into sustained Sympathetic Nervous System (SNS) overdrive—the "fight or flight" state. To reset, you need to deliberately activate the Parasympathetic Nervous System (PNS), your "rest and digest" state, which is heavily mediated by the Vagus Nerve. How It Works: The "Diving Reflex" Brief, intentional exposure to cold—like splashing cold water on your face or taking a cold shower—triggers the mammalian diving reflex. This reflex immediately signals the Vagus Nerve to slow the heart rate, constrict peripheral blood vessels, and drastically increase Vagal Tone. A high Vagal Tone means your nervous system is resilient and can efficiently switch back to a calm state after a stressful event. By consistently shocking your system with cold, you are essentially exercising the Vagus Nerve, improving its ability to regulate stress responses over time. Practical Application - You don't need a full ice bath; a brief exposure is sufficient to initiate the calming reflex: - Cold Face Splashing: Repeatedly splash ice-cold water on your face and the back of your neck for 30 seconds. - Cold Shower Finish: At the end of your regular shower, turn the water to cold for the last 30 to 60 seconds. Focus on slow, deep breaths during the cold exposure. - Ice Pack: Apply an ice pack directly to the center of your chest or the side of your neck (over the carotid artery) for 1-2 minutes. Consistency is key. By introducing this deliberate stressor, you are training your nervous system to be flexible and responsive, rather than rigid and stuck in panic mode.

When stress has been building up for a while and my mind won't calm down, I just grab my notebook or piece of paper and start writing whatever's on my mind; no filter, no structure, just putting it out. Sometimes it's a mess of worries, random thoughts, to-do lists, or frustrations. But once it's all out of my head and on paper, there's a real sense of relief. It's almost like the thoughts have less power over me when I see them written down. From my coaching experience, I've noticed that people who make this a regular habit start spotting patterns, like what's actually triggering their stress or what thoughts show up again and again. Spending even five minutes daily on this will give your brain a bit of space, and you will find it easier to slow down and get back to a clearer headspace afterward.

One way to reset the nervous system is to draw from Traditional East Asian Medicine, which offers a comprehensive, evidence based approach to recovering from the wear and tear of chronic stress. Acupuncture calms stress circuits in the brain and improves heart rate variability, a measurable marker of resilience. Herbal formulas like Xiao Yao San regulate stress hormones such as cortisol through the HPA axis, restoring hormonal balance. And controlled breathwork practices called qigong stimulate the vagus nerve, activating the parasympathetic 'rest and repair' response. Stacked together, these techniques reinforce each other, resetting brain, hormones, and autonomic function. It's like tuning an instrument: acupuncture, herbs, and breathwork each strike a different string, and together they bring the whole system back into harmony.

I'm happy to respond to any questions you may have. One way I guide people to reset their nervous system after chronic stress is to practice what I call curiosity over control. Instead of trying to "fix" the stress or force calm, pause long enough to notice: What's happening in my body right now? Tight chest? Shallow breath? Racing thoughts? That gentle noticing shifts the nervous system out of survival mode. When we bring presence instead of judgment and layers of meaning, the body feels less threatened and begins to soften. From there, simple practices—like lengthening the exhale, putting a hand over the heart, or grounding your feet on the floor—become far more effective. It's less about adding more techniques and more about remembering: safety and peace are never truly absent, only covered up. Once we move through this initial reset, deeper unlearning and releasing can be powerful. A blurb about me -- Bill Newgent is a Jungian psychology coach and author of the forthcoming Unlearning Myself: A Journey Back to Inner Wisdom and Peace. https://theunlearning.substack.com/

Chronic stress hijacks the body. It keeps us trapped in a constant loop of "fight, flight, or freeze"—a survival mechanism powered by the sympathetic nervous system. While this response can save lives in acute danger, living in that state long-term is toxic to our health. One of the most effective ways to reset your nervous system after chronic stress is to engage in an activity that commands your full attention—something that silences the noise and centers your mind. In that moment, nothing else exists but what is in front of you. For some, that moment comes through movement—whether lifting weights, running trails, or practicing yoga. For others, it's creating art, playing music, or immersing in meditation. The specific activity doesn't matter as much as what it delivers: a clear mind, stillness, and a break from reactivity. As a physician, I've seen how these practices anchor people in the present and shift them from sympathetic overdrive into a parasympathetic state—the calm of rest, digest, and restore. This is where healing happens. This is where the nervous system resets. If you're feeling burned out, irritable, or numb, ask yourself: What can I do today that will demand my full attention and quiet my internal chatter? Start there. Healing doesn't require grand gestures. It begins with a single moment of stillness, practiced again and again, until your body remembers what safety feels like.

Our bodies were never designed to be in survival mode all day, every day, yet that's where chronic stress leaves us. Nearly three out of four adults in the United States report feeling stressed daily, according to the American Psychological Association. For many, that stress doesn't come in short bursts but lingers, becoming chronic. Chronic stress isn't just "too much to do." It's a state of ongoing pressure that keeps the body's alarm system stuck in the "on" position. Unlike temporary stress that resolves once a challenge passes, chronic stress fuels a steady flood of cortisol and adrenaline. Over time, this dysregulates the autonomic nervous system, leaving people anxious, fatigued, sleepless, more prone to illness, and struggling to focus. As a psychiatric nurse practitioner, I often meet patients who are surprised to learn their restlessness, racing thoughts, digestive issues, or headaches are linked not just to stress in their minds, but to stress lodged in their nervous systems. One of the most effective, science-backed tools I share is the 5-4-3-2-1 grounding technique. You identify five things you see, four things you feel, three things you hear, two things you smell, and one thing you taste. In less than two minutes, your attention shifts from spiraling thoughts to the here and now. This reorientation activates the parasympathetic nervous system, the body's natural recovery system, and signals safety back to the brain. When practiced consistently, this method reduces cortisol, improves emotional regulation, and gives the brain a much-needed pause. Patients often describe it as hitting a reset button: instead of reacting to stress, they regain clarity to choose their next step. Psychologist Kristin Neff explains the science behind this: "When we soothe ourselves, we are actually calming down our physiology. We are reducing our cortisol levels, we are activating our parasympathetic nervous system, and we are helping ourselves feel safe." Her research reinforces what I witness daily, the power of simple, compassionate practices to regulate stress at a biological level. For Miami Herald readers, the takeaway is empowering: you don't need a prescription, a therapist's office, or even 30 spare minutes to reset your nervous system. You only need your five senses and a willingness to pause. In a world that constantly demands more, this practice reminds us we can reclaim balance in the simplest of ways by grounding ourselves, one moment at a time.

An evidence-based targeted approach to resetting a nervous system chronically stressed by allostatic overload is the use of Neuro Sympathetic Reset (NSR). The cumulative physiological and psychological stress, also known as allostatic overload on the body over time results in detrimental long-term effects on the endocrine, cardiovascular, immune, and metabolic systems. When the body encounters stress, it releases hormones such as cortisol and adrenaline and over time, repeated or prolonged stress can lead to an imbalance in these stress hormones, resulting in increased inflammation, elevated blood pressure, weakened immune system, disrupted sleep patterns and increased risk of chronic diseases such as heart disease, stroke, and diabetes. NSR involves a non-invasive adaptation of the Stellate Ganglion Block (SGB). This procedure involves injecting a long-acting local anesthetic near the stellate ganglion, a cluster of sympathetic nerves in the neck responsible for relaying 'fight-or-flight' signals. By temporarily blocking this major junction of the sympathetic nervous system, the procedure reboots the central autonomic network. The core concept lies in creating neuroplasticity. Chronic stress locks the nervous system in a state of hyper-vigilance, making traditional therapy and self-regulation challenging. The NSR procedure effectively forces a sympathetic "off" switch, allowing the parasympathetic (rest-and-digest) branch to dominate and set a new, healthier baseline. This physiological reset facilitates the formation of new, less reactive neural pathways, making subsequent psychological and somatic therapies significantly more effective at long-term recovery from conditions associated with autonomic dysfunction, such as PTSD, anxiety, and chronic stress-related diseases.

Box breathing is one of the most effective ways I've found to reset my nervous system, especially when PTSD and anxiety start to spike. I pair it with grounding techniques and visualization, and I also focus on breathing through the physical pain that comes with my autoimmune condition. It doesn't erase the stress or pain, but it stops the nervous system from going into overdrive and brings me back into balance.

It's a simple mindfulness technique I teach which is to pause, breathe deeply for a minute and then take a moment to reflect on something or someone you are grateful for. It's just one of the microdose practices that can help reset our nervous systems.

Floating serves as a fast method to help people reset their nervous system. I discovered float tanks at Oakwell after experiencing burnout and insomnia for an extended period so I decided to try one. The body experienced a complete reset when I spent an hour in water that matched my body temperature while being surrounded by absolute darkness and silence. The guest revealed to me that he experienced his first moment of complete stillness within his body since the last few years. The experience provides actual results although it does not function as a magical solution.