8 Quick and Easy Ways to Calm Your Nervous System in Times of Stress

We all have moments where stress or emotions overwhelm us, making it hard to think clearly or respond calmly. This "flooded" feeling can be especially challenging when we're trying to stay present and don’t have the opportunity to remove ourselves from a situation or take time away to calm down. Fortunately, there are simple techniques you can use to calm your nervous system and bring yourself back to a more balanced state quickly. Here are eight practical methods you can try to help soothe your body when you feel overwhelmed or dysregulated.

1. Deep, Controlled Breathing

When you’re flooded with stress, focusing on your breath can be one of the fastest ways to find calm. Here are two powerful techniques:

  • Box Breathing: Inhale for a count of four, hold for four, exhale for four, then hold again for four. This rhythmic breathing engages your body’s relaxation response.

  • Extended Exhale: Breathe in for four counts and out for six or eight counts. This method emphasizes the exhale, which can activate the calming (parasympathetic) side of your nervous system.

2. Grounding Techniques

Grounding exercises pull you out of overwhelming thoughts and help you stay anchored in the present moment. Here are a couple to try:

  • 5-4-3-2-1 Technique: Notice five things you see, four things you touch, three things you hear, two things you smell, and one thing you taste. This exercise redirects your focus to your senses, helping reduce the intensity of stressful emotions.

  • Hold an Object: Simply holding and focusing on an object (like a stone) allows you to feel something solid, reminding you that you’re safe and present.

3. Physical Movement

Physical movement helps release the excess energy that builds up in moments of stress. Even small, gentle actions can help:

  • Progressive Muscle Relaxation (PMR): Tense and relax each muscle group, starting with your toes and moving upward. This technique reduces muscle tension and can calm both body and mind.

  • Shake It Out: Lightly shake out your hands, arms, or legs to release built-up adrenaline and restore a sense of calm. Dancing can also make the nervous system feel safe— so pump up the music and let your body move in whatever way it wants to.

4. Vagus Nerve Stimulation

The vagus nerve plays a major role in activating the relaxation response, and engaging it can be incredibly effective when you’re feeling overwhelmed.

  • Cold Exposure: Splash cold water on your face, hold a cold pack to your chest, or place an ice cube on your wrist. This activates the vagus nerve, which can promote a feeling of calm.

  • Humming or Gargling: The vibration from humming or gargling stimulates the vagus nerve and creates a sense of safety. Try humming a calming tune or simply holding a tone for a few breaths to see if it soothes you.

5. Visualization Exercises

Guided imagery can bring comfort by immersing your mind in a peaceful place or experience.

  • Safe Place Visualization: Close your eyes for a minute and picture a place that makes you feel totally relaxed and safe—a quiet beach, a cozy room, or a cabin in the mountains. Imagine the sounds, sights, and smells as vividly as possible to immerse yourself in the experience.

  • Relaxation Visualization: Imagine a warm light or soothing color moving through your body, gently releasing tension as it flows from head to toe.

6. Soothing Sensory Input

Engaging your senses is a simple way to ground yourself and return to a state of balance.

  • Weighted Blanket: The gentle pressure from a weighted blanket can mimic the sensation of a hug, which helps many people feel more secure and relaxed.

  • Comfort Item: Keep a small, soothing item like a piece of soft fabric or a textured fidget object nearby. The tactile sensation helps keep you grounded and present.

7. Mindful Body Scan

A mindful body scan invites you to tune into your body without judgment. Close your eyes and focus on each part of your body, starting at your toes and moving upward. Notice any areas of tension, and as you exhale, imagine gently releasing that tension. This practice can help calm both your mind and your body.

8. Practice Self-Compassion

In moments of overwhelm, self-compassion can go a long way. Remind yourself that it’s okay to feel this way and that emotions change with time. Acknowledging your emotions without judgment can actually lower the intensity of the experience, helping you find calm faster.

Learning to regulate your nervous system is a skill that grows with practice. By experimenting with these techniques, you can find the methods that work best for you and add them to your personal toolkit. The next time feelings of overwhelm start to build, these techniques can help you step back and calm your nervous system so you can approach the situation from a more intentional and less reactive state.

Victoria Krone