51 ways to chill out & support your nervous system
If you’ve read the previous article on nervous system health and its impact on muscles and joints, you are probably keen on building or refining your "toolkit" for your nervous system.
Down-regulation isn't one-size-fits-all; sometimes you need something active to burn off extra adrenaline, and other times you need total stillness.
Here is a diverse list of activities categorized by how they interact with your senses and physiology:
Physical & Somatic Release
Box Breathing: Inhale, hold, exhale, and hold for 4 seconds each.
Progressive Muscle Relaxation: Tense and then release each muscle group from toe to head.
Physiological Sigh: Two quick inhales through the nose followed by a long exhale through the mouth.
Vagus Nerve Massage: Gently massaging the area behind the earlobes.
Child’s Pose: A resting yoga stretch that quiets the brain.
Slow Neck Circles: Moving with micro-deliberation.
Legs Up the Wall: Laying on your back with legs vertical to reverse blood flow.
Self-Squeezing: Firmly squeezing your arms and legs to provide "proprioceptive input."
The "Butterfly Hug": Crossing your arms and tapping your shoulders rhythmically.
Gentle Shaking: Literally shaking your limbs to release stored tension.
Schedule an Energy Healing/Reiki Session: Emotions are stored in your soma (body), not your head. If you need an energy practitioner I can offer my recommendations to you (email me at michelle@pivotyourwellness.com).
Sensory Soothing
Cold Exposure: Splashing ice-cold water on your face to trigger the "mammalian dive reflex."
Weighted Blanket: Using deep pressure touch to signal safety.
Dimming the Lights: Switching to amber or warm tones in the evening.
Listening to Brown Noise: Lower frequencies that feel more "grounding" than white noise.
Aromatherapy: Using lavender, bergamot, or cedarwood essential oils.
Warm Bath: Using Epsom salts to provide magnesium for muscle relaxation.
Soft Textures: Seeking out a plush blanket or comfortable loungewear.
Noise-Canceling Headphones: Creating a "silent sanctuary" in a loud environment.
Humming or Chanting: The vibration stimulates the vagus nerve in the throat.
Stargazing: Focusing on distant, slow-moving objects to expand peripheral vision.
Environmental & Lifestyle
Digital Sunset: Turning off all screens 60 minutes before bed.
Forest Bathing: Simply sitting among trees without your phone.
Grounding (Earthing): Walking barefoot on grass or sand.
Slow Journaling: Writing by hand rather than typing.
Solitary Tea Drinking: Focusing entirely on the warmth and taste.
Walk and Look Up: Allowing your attention to absorb your surroundings– the sky, the trees, the grass, the people.
Decluttering One Small Space: Reducing visual noise in your immediate vicinity.
Petting an Animal: Lowers cortisol and increases oxytocin.
Sunlight Exposure: 10 minutes of morning sun to regulate your circadian rhythm.
Watering Plants: A slow, nurturing task that requires presence.
Commit to less (it gives you more!): Delegate, attend less meetings, gatherings, and networking opportunities etc.
Give your phone a home: Place your phone far from you when you are working, sleeping, cooking, driving etc. so you can be more present and less distracted.
Ditch the news, create space for you: The news offers strategically crafted narratives designed to keep you hypnotized and living in fear. Go live your life, you were given only one.
Take time away: Whether it’s an hour, 3 hours, half day or full day, sometimes all we need is permission to take time away. Here it is.
Lean on your community: For childcare, for a walk, or any other support that would help your shoulders feel lighter.
Creative & Cognitive "Slow-Downs"
Coloring or Doodling: Engaging the hands without the pressure of a "goal."
Knitting or Crochet: Rhythmic, repetitive bilateral movement.
Listening to a Full Album: No skipping tracks, just active listening.
Reading Physical Fiction: Escaping into a story without blue light.
Jigsaw Puzzles: Focusing on small, tactile details.
Guided Imagery: Visualizing a "safe space" in high detail.
Monotasking: Doing exactly one thing at a time (e.g., just eating, no TV).
Slow-Motion Stretching/Walking: Moving at 10% of your usual speed.
Gratitude Listing: Mentally noting three things that felt "safe" today.
Cloud Watching: An exercise in patience and soft focus.
Connection & Quietude
Deep, Slow Hugging: Holding a hug for at least 20 seconds.
Soft Belly Breathing: Letting the abdomen expand fully (no sucking it in!).
Singing Out Loud: Even if you're off-key, it’s great for the diaphragm.
Sitting in Silence: 5 minutes with no input—no podcasts, no music (even while driving!).
Mindful Walking: Feeling the exact sensation of your foot kissing the ground.
Which ones are you already doing? Which ones would you like to start integrating?
Let me know at michelle@pivotyourwellness.com.
And remember, a more regulated human is a more powerful one.
