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If your days often feel overwhelming and chaotic, you might find yourself wondering how to quickly return to calm. In the moment our nervous system can be overloaded and can be challenging to remember complicated or lengthy techniques.
I’ve personally struggled with this throughout my life, and I know our fast changing surroundings call for more efficient ways of reclaiming sovereign calm. Ideally we would have a full nervous system reset day, but in the moment more fast techniques are needed.
Over the years I’ve discovered some of the fastest holistic practices that quickly reset your nervous system and bring you back into alignment, even when you only have a few minutes to spare.
Today I’m sharing seven quick yet powerful nervous system resets. These holistic practices can be integrated seamlessly into your day, offering immediate relief from stress, anxiety, and overwhelm.
1. Practice the Physiological Sigh
When I first learned about the physiological sigh, I was amazed by how quickly and effectively it helped calm my nervous system. The physiological sigh is a breathing technique proven by neuroscience to rapidly shift the body from a state of stress into relaxation. I use this one multiple times a day.
Here’s how to do it:
- Take two quick, consecutive inhales through your nose.
- Follow with a slow, full exhale through your mouth.
- Repeat this sequence 2-3 times.
I love using this technique when I’m driving or after intense interactions. It quickly resets my stress levels and clears my mind, bringing me back to the present moment with greater clarity.
2. Gentle Somatic Shaking
Our bodies often store stress and tension without us even noticing. When stress builds up during my day, a quick way I’ve found relief is gentle somatic shaking.
This practice involves gently shaking your limbs to release pent-up tension, signaling safety and relaxation to your nervous system.
Here’s how to do it:
- Stand comfortably and begin gently shaking your arms, wrists, legs, and feet.
- Keep breathing deeply as you shake, visualizing tension releasing from your muscles.
- Continue shaking gently for about two minutes.
This simple act always leaves me feeling lighter, clearer, and ready to continue my day from a calmer state.
3. Grounding with Mindful Earthing
Earthing, or grounding, is the practice of connecting directly to the Earth’s energy. It’s a quick reset I love doing mid-day when I feel ungrounded or anxious.
I simply step outside barefoot onto grass or earth for a few minutes, breathing slowly and mindfully. If I’m inside or can’t step out easily, visualizing roots connecting from my feet to the earth works beautifully as well.
Spending just a few mindful minutes grounding myself reduces anxiety and restores emotional balance almost instantly. It’s become a regular and cherished reset practice in my holistic routine.
Take this practice further with the art of forest bathing for self care.
4. Mindful Hydration Break
It might seem simple, but one of my favorite ways to instantly reset my nervous system is mindful hydration. The act of slowly drinking a refreshing glass of water infused with lemon, mint, or cucumber invites me to pause and fully focus on nourishing my body.
Here’s how to try it:
- Pour yourself fresh, filtered water.
- Drink slowly, noticing the cool sensation and hydration replenishing your body.
- Add a squeeze of lemon or a sprig of mint to make it even more soothing.
Just a few mindful sips have a calming effect, shifting my energy from stress to refreshment.
5. Instant Aromatherapy Reset
Scent is an incredibly powerful way to reset the nervous system instantly. Whenever I’m overwhelmed or anxious, reaching for calming essential oils quickly grounds my energy and soothes my mind.
My favorite essential oils for quick resets:
- Lavender for anxiety relief and calm. My favorite is this set from Eden’s Garden.
- Frankincense for grounding and balance.
- Peppermint or eucalyptus for immediate mental clarity.
Simply inhaling deeply from the bottle, applying a diluted roll-on to my wrists, or misting the air around me instantly shifts my emotional state, allowing calm and clarity to return.
6. Clear Your Energy with a Guided Meditation
Take a moment to close your eyes and bring your awareness inward.
Breathe deeply, letting your body soften with each exhale. Imagine a gentle light surrounding you, dissolving stress, tension, and any energy that doesn’t belong to you. With every breath, feel yourself becoming clearer, lighter, and more grounded in your own essence.
If you’d like a powerful, fully guided version of this practice that is only 15 minutes long, I highly recommend the Clear Your Aura DI from To Be Magnetic. It’s one of my absolute favorites and always leaves me feeling reset and renewed. You can even try it completely free through their site.
7. Connect with Nature
onnecting with nature is a powerful, calming reset that you can do quickly and easily, even on the busiest days. Whenever I feel stressed or overwhelmed, I step outside into my backyard or spend a few mindful moments caring for my indoor plants.
Simply watering your plants, listening to birds sing, or feeling your feet on the grass instantly grounds your energy. If you have limited outdoor space, gently tending to a few houseplants can offer the same calming benefits.
Nature has an incredible way of soothing the nervous system, bringing you back to a state of presence and alignment.
8. Calm Your Vagus Nerve with Humming
One of the most effective yet overlooked ways to quickly reset your nervous system is stimulating the vagus nerve. This is the main nerve responsible for switching your body from stress mode (fight-or-flight) to a relaxed state (rest-and-digest). One simple and science-backed way to do this is humming.
Humming works because it naturally extends your exhale, sending signals of safety to your brain and calming your nervous system in just a few moments.
Whenever I feel anxious, overwhelmed, or tense, I use the specific humming technique in this video to reset quickly.
This practice not only helps calm stress but also improves breath control and promotes a sense of deep relaxation.
9. EFT (Emotional Freedom Technique) Tapping for Immediate Calm
EFT, or Emotional Freedom Technique (commonly known as tapping), is another quick yet incredibly effective practice for regulating your nervous system. By tapping on certain points of your body, you can immediately soothe anxiety and calm emotional overwhelm.
Here’s how to quickly use EFT:
- Gently tap on meridian points such as your forehead, temples, under the eyes, collarbone, or wrists.
- As you tap, take slow, deep breaths.
- Quietly repeat calming affirmations like “I am safe,” or “I release anxiety and welcome calm.”
Even one minute of tapping can significantly decrease my stress and help me reclaim my emotional center. It’s an invaluable tool that works every time I need a quick reset.
10. Alternate Nostril Breathing
One of my favorite breathing techniques for quickly restoring calm and regulating my nervous system is alternate nostril breathing. It gently balances both hemispheres of your brain, bringing an immediate sense of clarity and tranquility.
Here’s how I practice alternate nostril breathing:
- Sit comfortably and relax your shoulders.
- Place your right thumb gently on your right nostril, closing it, and inhale slowly through your left nostril for a count of four.
- Close your left nostril with your right ring finger, release your right nostril, and exhale slowly through the right side.
- Now inhale gently through your right nostril, close it again with your thumb, and exhale through the left nostril.
- Repeat for 2–3 minutes, focusing on slow, steady breaths.
I often turn to this practice during a stressful moment in my day—it never fails to reset my nervous system quickly and effortlessly.
Conclusion
Stressful days are inevitable, but staying stuck in overwhelm doesn’t have to be. The key to nervous system regulation is consistency. Regularly using these simple, holistic resets helps build resilience and emotional stability over time.
I encourage you to explore and experiment with these quick reset practices and find what resonates most deeply for you.
Remember, taking care of your nervous system isn’t indulgent—it’s essential. Small resets throughout your day can lead to profound, lasting calmness, clarity, and peace.
