10 Ways to Calm the Nervous System
By: Courtney G. Clifford
In our fast-paced world, keeping the nervous system calm is essential for emotional balance. So often we get stuck in fight, flight, or fawn. A calm parent often means calmer kids. Here’s a basic blueprint for soothing your body and brain—whether at home, on the go, or during a quiet moment.
1. Breathing & Somatic Exercises
Diaphragmatic & Controlled Breathing
Deep, slow breathing activates the parasympathetic nervous system and lowers cortisol, blood pressure, and anxiety levels. A simple routine—inhale for four, hold for two, exhale for six—done for just a few minutes can shift you from stress into rest.
Somatic Movement
Mindful movement—like yoga, tai chi, or slow somatic stretches—enhances mind-body harmony and aids in emotional regulation. Even a brief session or conscious stretch can reduce physical tension and heighten your awareness of where stress shows up in the body.
2. Nature, Walks & Shinrin-Yoku
Mindful Walks & Forest Bathing
Spending time in nature, whether walking in a park or along tree-lined streets, supports nervous system regulation. Engaging your senses—smelling the air, feeling the sun, hearing birds—can immediately lower stress levels and increase parasympathetic activity.
Indoor Greenery & Biophilic Design
Bringing nature indoors also has powerful benefits. Studies show that being around green plants reduces blood pressure, suppresses sympathetic nervous activity, and enhances emotional well-being. Having live plants in your home not only cleans the air but adds a calming presence to your space.
3. Environment-Friendly Homes
Your home is your refuge. Designing it to calm your senses can help prevent nervous system overload.
Silence & unplugged ambiance: No TV, no Wi-Fi distractions—just peace and presence.
Greenery everywhere: Live plants in your main rooms.
Essential oils: Lavender, eucalyptus, and frankincense diffusing throughout the day.
Soft lighting & natural textures: Think paper lamps, red light after sundown, wood accents, natural fabrics, and earthy tones.
This kind of intentional space helps calm the body and mind, even during chaotic moments.
4. Touch-Based Soothers
Massage & Self-Acupressure
Physical touch helps downregulate stress responses. Regular massage, or even simple self-massage techniques, ease muscle tension and help your body feel safe. Acupressure points like LI4 (between the thumb and forefinger) or P6 (on the wrist) can be used anytime to induce calm.
5. Nourish Quiet Moments
Tea & Reading
Rituals matter. Sitting down with a warm cup of tea and a good book cues your nervous system to relax. Herbal teas like chamomile, lemon balm, and lavender are particularly effective in soothing the body.
Rest & Power Naps
Sometimes, what your body needs most is simple: rest. A 20–30 minute nap can reset your nervous system, improve mood, and restore cognitive clarity without interfering with nighttime sleep.
6. Mantras & Guided Practices
Mantras & Grounding
When you're out and about, a quiet mantra—“I am safe,” or “This too shall pass”—paired with slow breathing can recenter you. Grounding techniques like placing both feet firmly on the floor or pressing your hands together can help bring awareness back to your body.
Progressive Muscle Relaxation & Guided Imagery
Tensing and relaxing each muscle group—from your feet to your face—can bring deep calm. Guided visualizations, such as imagining waves gently rolling onto shore, can further engage your senses in a way that soothes the mind.
7. Sound & Music Therapy
Soothing soundscapes, whether it's instrumental music, singing bowls, or recordings of ocean waves, have been shown to reduce cortisol and support parasympathetic activation. Try incorporating calming sounds into your bedtime routine, meditation, or even quiet background ambiance during the day.
8. Reflexology & Acupressure in the Moment
If you're in need of quick relief, reflexology and acupressure can be done anywhere. Massaging the feet, hands, or ears while taking deep breaths can trigger relaxation responses throughout the body. This technique is especially helpful during stressful transitions, such as getting kids out the door or navigating a crowded space.
9. Kids & Co-Regulation
Children are incredibly attuned to our nervous systems. When we're grounded and calm, they often become more regulated themselves.
Model breathing and stretching: Let your children see you pause and breathe intentionally.
Involve them in nature: Watering plants, walking barefoot in the yard, or watching clouds can all foster calm.
Create rituals: Use shared mantras like “breathe in calm, breathe out worry” to build healthy emotional habits.
The more you create a calming rhythm in your own body, the more you teach emotional safety to your children.
10. On-the-Go Calming Kit
Consider assembling a small calming kit you can carry with you. It might include:
A calming essential oil roller (like lavender or peppermint)
A grounding bracelet or small stone
A card with a favorite mantra or affirmation
A mini acupressure tool or stress ball
These small tools can offer quick resets for the nervous system during a busy day.
Putting It All Together: A Daily Rhythm
Here’s an example of how you might incorporate calming practices into a typical day:
Morning:
Deep breathing or a short stretch
Watering your houseplants while repeating a grounding mantra
Starting your diffuser with your favorite essential oil
Midday:
A short walk outdoors
A calming tea + book break
Gentle music while preparing lunch
Afternoon:
Acupressure during work breaks
Breathing with your child after school
A short rest or meditation if energy dips
Evening:
Unplug early: no screens, soft lighting
Guided imagery or progressive muscle relaxation
A warm bath, massage, or foot rub
Why These Methods Work
Breathing & somatic work regulate the vagus nerve and increase parasympathetic activity, decreasing stress hormones and improving emotional resilience.
Nature exposure and plants help reduce blood pressure and calm the sympathetic nervous system.
Touch and massage release oxytocin and reduce physical tension.
Music and scent stimulate parts of the brain associated with memory and emotion, helping shift mood and nervous system tone.
Final Thoughts
Calming the nervous system isn’t about avoiding stress; it’s about meeting your daily life with tools that ground, soothe, and restore. Whether it’s a deep breath, a quiet mantra, or a pot of chamomile tea, these small habits add up to a more regulated, peaceful way of living.
And perhaps most beautifully, the calm you cultivate within doesn’t stop with you—it extends to your children, your relationships, and your environment. In a world that often feels overwhelming, choosing calm is a quiet act of strength.
References
Lohr, V. I., Pearson-Mims, C. H., & Goodwin, G. K. (1996). Interior plants may improve worker productivity and reduce stress in a windowless environment. Journal of Environmental Horticulture, 14(2), 97–100.
Miyazaki, Y., Park, B. J., & Lee, J. (2021). Effect of Shinrin-yoku (forest bathing) on human mental health: A review and meta-analysis. International Journal of Environmental Research and Public Health, 18(6), 3017.
Shapiro, D. H., & Shapiro, D. M. (2021). Effectiveness of progressive muscle relaxation, deep breathing, and guided imagery in promoting psychological and physiological states of relaxation. Evidence-Based Complementary and Alternative Medicine, 2021, 5552601.
Ulrich, R. S., Simons, R. F., Losito, B. D., Fiorito, E., Miles, M. A., & Zelson, M. (1991). Stress recovery during exposure to natural and urban environments. Journal of Environmental Psychology, 11(3), 201–230.
Xie, J., Zhang, Y., Zhang, J., & Liang, X. (2008). Stress recovery during exposure to urban and forest environments: Physiological and psychological effects. Journal of Environmental Psychology, 28(4), 128–138.
