8 Gentle Ways to Start Healing Your Nervous System

In today’s world many people live in a constant state of stress without even realising it.  It has become the default of many people’s lives.  You may find yourself stressed, anxious, overwhelmed, exhausted and irritable. These feelings are not just happening in your mind, they are also happening within your nervous system.

What does our nervous system do? It is designed to protect us from danger. When faced with stress or a threat, it activates our survival responses, such as flight, fight, freeze or fawn. While these responses are essential in dangerous situations, being in this state for a long period of time can leave our nervous systems stuck in a state of heightened alertness.

The good news is that we can heal our nervous system without having to make big changes. Small, gentle practices can help the body experience safety and regulation.

Here are 8 ways to make a difference to your nervous system. You need to find the ones that work best for you. 

1.    Begin with your body.

When we feel stressed, we often feel that trying to solve the problem is the best solution.  However, when our nervous system is dysregulated it responds best to physical experiences of safety.

For example, simple actions of feeling your feet on the floor, stretching your muscles or holding a cup of warm tea, can be enough to bring you pack to the present moment.  

Sometimes just asking yourself the question: what does my body need right now, instead of how can I think differently helps to keep you grounded in the moment.

2.    Practice the art of gentle breathing.

Our breath is one way to communicate with our nervous system. By slowing your breathing, particularly your exhalation, can help signal to your body that any immediate danger has passed.

I find that breathing in through your nose, for a count of four, holding for a count of four and then realising through your mouth for a count of six, can be effective in calming the sensation in your body.

3.    Spending time with safe people.

As a human being, we are wired for connection. Having a supportive relationship can often be the catalyst to help regulate your nervous system. So whether it is speaking with a trusted friend, spending time with your family, or having a therapist that you can speak to, these safe relationships can help our nervous system learn that we are not alone and do not need to carry everything by ourselves. Healing can happen, not because our problems have been fixed, but because we have felt heard and understood.

4.    Creating a routine for your day.

When our life is frenetic, our nervous system can remail on high alert. Creating a small, manageable routine can create a sense of stability and safety. You do not need to plan out every second of your day. Sometimes, just planning your meals or creating a sleep routine is enough. Consistency is the key in helping your body reduce the need for vigilance.

5.    Reduce the need for constant stimulation.

We live in a world where we are all regularly exposed to a relentless stream of information, texts, phone calls and demands from the moment we wake up. This bombardment does not give our nervous system a chance to rest. Imagine that when you wake up you don’t automatically reach for your phone, instead you practice gratitude. This gives you space for reflection and that will help you heal your nervous system.  Resting is a verb and it is an essential part of keeping your nervous system healthy.

6.    Move stress through your body.

Stress is not only in your mind, it is also physiological. Movement can help release some of the energy that can get trapped in your body.  This does not have to be intense exercise, a gently walk or stretch can help support nervous system regulation.  The goal is not a fitness one. The goal is to help your body recover from its stress cycle.  

7.    Orienting yourself to safety

A simple technique called orienting can help you bring your attention back to the present moment and environment.

So how do you do it? Take a moment to slowly look around the room you are in. Notice colours, shapes and sources of light. Allow yourself to look for and identify signs that you are safe in this moment.

This practice helps your brain update your circumstances and recognise that the present moment may be different from a past one.

8.    Notice small moments of safety and happiness

Many people equate healing to mean that they will feel calm all the time.  The reality is that healing often occurs through small, repeated experiences of safety.

Notice those moments when you feel peaceful, connected, or relaxed. What is making you feel that way? Is it a birdsong, rain on the window, wind brushing through the trees or just the feeling of the sun on your face. These are the moments that matter. They help to teach your nervous system that safety is possible.

Healing your nervous system is a process, it is not about becoming stress-free or about getting everything right all the time.  It is about being gentle with yourself.  It is slowly moving your body out of survival mode and into a place of balance and connection.

Our nervous system may take longer to heal that we would like.  Some days will be easier than others. Progress is progress and small steps are still steps.  Each one is bringing you that much closer to creating lasting change.