Unlocking Your Calm: Simple Techniques for Nervous System Regulation

Stress can show up in the middle of an ordinary day — during a high-stakes presentation, a difficult conversation, or simply after a long stretch of demands. Your body may respond with a faster heart rate, muscle tension, changes in breathing, or a sense of unease. At times, it feels like we're swimming against the current, desperately seeking a life preserver to bring us back to calm waters. 

When stress takes over, what can you actually do in the moment? Simple nervous system regulation techniques can give you a way to pause and support your body when you don't have time for a longer practice. There is value in having simple nervous system regulation tools available when a longer meditation or breathwork session isn't realistic.

What does stress feel like in the body?

So, what does it feel like when our nervous system is on overdrive? The body might experience increased heart rate, shallow breathing, muscle tension, and a general sense of unease or anxiety. These can be signs that the body is responding to stress, including activation of the sympathetic nervous system, which is involved in the fight-or-flight response.

To assist in regulating our nervous system and promoting a sense of calm, we turned to the expertise of somatic therapist Chioma Nwosu. She shared several simple techniques that may help support a shift toward a more settled state when you're feeling stressed. These techniques can be practiced in any context, making them accessible tools for managing stress and promoting well-being throughout the day.

Simple nervous system regulation techniques to try

Here are simple nervous system regulation techniques you can try when you're stressed.

These practices can be useful when you notice signs of stress such as muscle tension, a racing heart, shallow breathing, restlessness, or feeling overwhelmed. You don't need to wait until you're completely overwhelmed to pause and check in with yourself.

1. Small Efforts, Big Impact: Don't underestimate the power of small efforts. Even a brief pause can give you an opportunity to notice what is happening in your body and support a shift toward a more settled state.

2. Brain Adaptability: Your brain and nervous system are adaptable, and the same practice may feel different from one day to the next. Embrace the process of experimentation and discover what resonates best with you in different moments.

3. Share What Works: If you find a practice helpful, consider sharing it with the people around you. Making space to talk about stress and the tools we use to support ourselves can make it easier for others to seek support too.

By incorporating these techniques into your daily routine, you empower yourself to take proactive steps in managing stress and fostering a healthier relationship with your nervous system. Remember, finding moments of calm amidst the chaos is not only beneficial for your well-being but also contributes to a more resilient and harmonious work environment.

The goal isn't to force yourself to feel calm. It's to create a small pause and give yourself an opportunity to notice what you need.

If you want more support building nervous system awareness and regulation into your everyday life, (held) offers accessible practices you can explore in the moments you need them.