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.

Most times, what works for me is a good sleep, at least six hours. I love going to the park and taking a walk, but even in those moments, my mind isn't fully at rest, and my body still does some work, which means I don't get the best "reset." Sleeping does a lot for the mind and body, especially for chronic stress. I feel very different after long hours of sleep on the weekend following an exhausting week. Other times, when I don't have the luxury of sleeping, I hang out with friends, and we discuss and laugh; it helps take some of the pressure away, but it's not as effective as a six-hour sleep.

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.

A gym subscription is one of best ways to reset your nervous system after stress events. It gives you something to concentrate on rather than reliving your worries, and it draws your attention into a new environment with new people and potential friends. Fresh goals at the gym whether it's a little heavier lifting or testing out a new class can get your mind off stressful things and give your body the movement it needs to relieve tension. That combination of routine, connection and advancement is beneficial for mental as well as physical recovery.

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.

One of the quickest ways to reset your nervous system when you're feeling overwhelmed or chronically stressed is through deep, intentional breathing. And the best part? You can do it anywhere. Whether it's before a stressful meeting, while you're stuck in traffic, or after a difficult conversation, mindful breathing activates your parasympathetic nervous system, helping your body shift out of "fight or flight." Just a few minutes a day can calm racing thoughts, lower cortisol (your stress hormone), improve sleep, and help to retrain your stress response over time. One of my favorite techniques is box breathing, a method used by Navy SEALs to stay calm under pressure. To try it, picture a square: inhale for 4 seconds, hold for 4, exhale for 4, hold for 4. Then repeat a few times. You can also pair this with meditation, breathing in things like peace, calm, and gratitude, and exhaling tension, worry, and control. Want to take it a step further? Combine deep breathing with gentle movement, like walking. Movement helps activate the vagus nerve, switching you out of "fight or flight," lowers cortisol, and boosts your brain's natural mood elevators, serotonin and dopamine. Pro tip: As a board-certified health coach, I personally use and recommend HeartMath's Inner Balance sensor, a heart rate variability (HRV) tool that helps sync your breath, heart, brain, and nervous system for better calm, focus, resilience, sleep, and performance. [Link: www.heartmath.org]

I am a licensed psychotherapist who works with clients with a lot of chronic stress. I encourage them to use intentional breathing, particularly with a longer exhale than inhale. For example, by breathing in for 4 counts and out for 6-8 counts we can stimulate the vagus nerve, which activates the parasympathetic nervous system (the body's natural "rest-and-digest" state). This practice helps regulate heart rate, lowers cortisol, and signals to the body that it's safe. Over time, it retrains the nervous system to shift more easily out of stress mode.

Let us look at the vagus nerve as it acts as a natural reset button for your body's stress response and you can "push" this reset button through a simple practice I call "ocean breathing" in combination with slow, flowing movements. To practice ocean breathing, inhale through the nose to a count of four, producing an ocean type sound in the back of your throat, then exhale for about 6 seconds. The longer exhale activates the parasympathetic nervous system, which takes you out of the fight or flight mode and back into rest and digest mode. I like to pair this with gentle spinal waves. Sitting tall, inhale while arching your back slightly, and exhale curling your spine forward. This movement stimulates the vagus nerve and the breathing calms the entire system. I teach this with my online students to try this in their office chairs during lunch breaks and just five minutes creates a noticeable change in your nervous system's baseline state.

There are many methods to reset your nervous system after chronic stress. You can take cold showers, ground yourself by walking barefoot on the grass or beach, or move your body in a rhythmic form. But the best one that I have used and that has always worked for me is deep breathing, diaphragmatic breathing. It instantly brings calm and connection, and I actually use it every day to get relief from daily stressors because it instantly resets my nervous system. When you breathe deeply through your diaphragm, you activate the vagus nerve — the main nerve that tells your brain you're safe — and this instantly turns on the parasympathetic nervous system. I can literally feel my shoulders drop, my heart rate slow down, and a wave of calm spreading through my chest. The way I do it is through box breathing — inhale for four, hold for four, exhale for four, and hold again for four. Toward the end, I add affirmations such as "I am safe, I am okay, all is well, everything is working for my greater good, and my nervous system can reset now." Adding these affirmations to the breath brings calm, satisfaction, connection, and safety. Over time, this simple practice has not only calmed my body but also reminded me that peace is always one breath away.

Breathe Deep: How to Reset Your Nervous System and Unlock Recovery By: Alex Lee Co-Founder, Physiotherapist and Fitness & Recovery Expert www.Saunny.com Resetting Your Nervous System When you become stuck in stress for an extended period of time, your body remains at high alert. Your muscles remain tight, your breathing becomes shallow, and recovery becomes slowed. Diaphragmatic breathing, deep, slow breaths from the belly rather than from the chest, is one of the best methods of assisting your nervous system with a reboot. Why It Works Deep belly breathing stimulates the vagus nerve, a key pathway that shifts your body from "fight or flight" to "rest and digest." Your heart rate slows, your brain quiets, and stress hormones like cortisol are suppressed. As the nervous system quiets, muscles relax and release their tension, blood flows more freely, and the body restores itself. My Experience as a Physiotherapist In the clinic, I see the build-up of stress in the body. Patients come in with a tight neck, a tight lower back, or frozen shoulders. Many times the root issue isn't a simple muscle issue, it's the nervous system still in overdrive. Education of the diaphragmatic breathing restores motion, relieves pain, and restores a sense of control of how one wants their body to feel. My Experience as a Strength Coach With athletes and clients you train, recovery is equally as valuable as lifting or conditioning. I've used deep breathing drills after intense training or during trying training cycles. A handful of minutes of intense breathing resets their nervous system, boosts motor control, and primes the body for the next training. It's one of the simplest yet most potent tools you can use to advance performance. At Saunny.com Here at Saunny.com, we go one step further by coupling breathing with infrared heat. Gentle heat dilates the blood vessels and gets the blood circulating while relaxing muscles and aiding deeper recovery. These two techniques together form a system that benefits athletes yet works equally well with individuals experiencing stress and strain from their busy days or a desk-bound lifestyle.