Some days I feel like I’m running in the same place (and, by all indications, I’m No a runner). I’m doing all the normal things.writingpacking lunches, strength training, finding time to connect with my husband; Meanwhile, my nervous system is like SOS. And I know I’m not alone. Many of us live in a constant state of mild stress. “Busy” is our default and calm seems like a luxury. Fortunately, it doesn’t take a full weekend getaway to feel grounded. In my work as nutrition consultantI see every day how stress influences everything from our digestion to our energy. So what really changes things? Taking the time to regulate our nervous system. And fortunately, most of what helps us achieve this costs nothing.
Featured image from our interview with Jenna Kutcher conducted by Drew Kutcher.
What is the regulation of the nervous system?
At its most basic, nervous system regulation is the body’s ability to move flexibly between states of activation and rest.
His autonomic nervous system (ANS) runs all of your body’s automatic processes. Think about breathing, heart rate, digestion, hormone release, etc. And it has two main branches:
- Sympathetic nervous system (fight or flight): It activates you for action and stress.
- Parasympathetic nervous system (rest and digestion): It calms you and supports repair.
You can think of regulation as your body’s ability to downshift after stress, rather than staying stuck in a heightened state. A key player here is the vagus nerve, which connects the brain to the heart, lungs, and digestive tract. When the vagus nerve is active (often called “vagal tone”), your body is better able to relax, digest, and recover. Investigation shows that higher vagal tone is associated with lower anxiety and better emotional resilience.
Regulation of the nervous system is not about eliminating stress. Stress is a normal and even necessary part of life. It is about developing the ability to return to calm more easily once stress has passed.
Signs Your Body Needs Nervous System Support
Many of us don’t realize we are dysregulated until it affects our health or mood. Here are some common signs that your nervous system could use more support:
- Feeling “connected but tired”
- Problems falling or staying asleep
- Digestive problems (bloating, constipation, reflux)
- Irritability or feeling easily overwhelmed
- Racing thoughts or difficulty concentrating.
- Jaw clenched, shoulders tense, breathing shallow.
- Craving sugar or caffeine to “keep going” the day
From a physiological perspectiveChronic stress keeps cortisol elevated and digestion suppressed. Over time, this contributes to everything from blood sugar disturbances to hormonal changes, patterns I frequently see in my nutrition clients. The good news? Your nervous system is highly trainable. These are small, doable habits to significantly change the way your body responds to stress.
Daily habits to regulate your nervous system
Daily habits are where nervous system regulation becomes real. Big resets may make you feel good in the moment (like getting a massage), but it’s the small, consistent practices that teach your body it’s safe over time. Think of these as gentle “microsignals” of calm that you can sprinkle throughout the day: simple actions that gradually increase your resilience to stress. These are the things that make it easier for your nervous system to return to its baseline level when life inevitably gets hectic.
Start with your breathing
Your breathing is the most direct way to influence your nervous system in real time. it’s you the fastest stress relief tool. Slow, controlled breathing stimulates the vagus nerve and sends safety signals to your brain. Studies show that breathing at about 5 to 6 breaths per minute can increase heart rate variability (HRV), a marker of nervous system resilience. Try this simple practice once or twice a day:
- Inhale through your nose for a count of 4
- Exhale slowly for a count of 6 to 8
- Repeat for 1 to 2 minutes
I like to do this before meals, before bed, or during those chaotic times when life (or my kids) feels noisy.
Move your body
Along with breathing, movement is one of the most powerful ways to reset the nervous system. However, context matters. High intensity workouts (HIIT, intense spinning, long runs) activate your sympathetic nervous system. If you’re already overwhelmed, too much intensity can leave you feeling more animated rather than calm. Obviously, this is not the objective. That’s why it’s so effective to combine strength training with gentler movements. And yes, 10 minutes of walking counts!
Eat to nourish
And my favorite piece of the puzzle: what (and how) you eat absolutely influences your stress response. Your nervous system and gut communicate constantly through the gut-brain axis. Some simple principles:
- Prioritize proteins at meals to stabilize blood sugar (which directly affects cortisol and mood). For most women, this equates to between 25 and 40 grams of protein per meal.
- Include foods rich in fiber to support intestinal health. Emerging research suggests that a diverse gut microbiome is linked to lower anxiety and better resistance to stress.
- Slow down at meals. Even two deep breaths before your first bite can take your body out of fight or flight and improve digestion.
What are somatic tools? Think of them as nervous system reset practices. They focus on the body instead of the mind, and are incredibly effective at reducing stress. Below are some gentle and affordable options. Choose what catches your attention the most:
box breathing
A structured breathing pattern that calms the stress response:
- Inhale 4
- Hold 4
- Exhale 4
- Hold 4
Body scan
Slowly noticing sensations from head to toe helps the nervous system move out of anxiety and be present. You can do this right now! Close your eyes and slowly sweep your awareness from your scalp to your toes, simply observing the sensations as they are. Just observe, don’t judge.
Tapping (EFT)
Lightly touching specific points on the face and body while acknowledging stress has been shown to reduce cortisol and promote relaxation.
Shake or release gently
Letting your body shake, tremble, or move intuitively can help release stored stress (something many somatic therapists use in trauma-informed care).
Putting it all together
Regulating the nervous system is not a one-size-fits-all solution. It is a continuous practice. Some days you will feel calm and grounded. Other days, your nervous system will continue to send emergency signals. That’s human. What matters is developing repeatable habits that help your body remember safety: slower breathing, more consistent eating, intentional movement, and moments of stillness throughout the day.
In a culture that celebrates busyness, choosing to regulate the nervous system is truly radical. And the more you practice it, the more you will notice that calm is not something you have to chase. It’s something your body already knows how to find.
