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How to Reset Your Nervous System: Key Practices To Find Calm

  • Writer: Jessicah Walker Herche, PhD, HSPP
    Jessicah Walker Herche, PhD, HSPP
  • Sep 15
  • 3 min read

Updated: Oct 9

Silhouette of person doing yoga on a wooden pier by the ocean. Bright sky, calm waves, meditative mood. Finding balance and calm.


Life has a way of pushing us into overdrive. Stress piles up, our bodies stay “on alert,” and over time cortisol—the body’s main stress hormone—can become dysregulated. High cortisol leaves you feeling wired but tired, restless at night, sluggish in the morning, or caught in a cycle of anxiety and fatigue.


The good news? There are simple practices you can use to down-regulate your nervous system and help your body return to balance. Everyone responds a little differently, so think of this as a menu of options to gently experiment with rather than a checklist.


The most important thing: take it slow. Healing happens when we bring in self-compassion, patience, and gentleness—not when we treat it like another project to “win at.”


If you identify as a high achiever, you might notice how that same drive can show up in your healing process too. Our page on therapy for high achievers explores how therapy can help you balance ambition with restoration.



Somatic / Body-Based Practices

Illustration of a person meditating in a seated position, wearing a purple outfit. The background is beige and minimalist, creating a calm mood. Using somatic practices to soothe the nervous system.

  • Grounding exercises: barefoot walking on grass, pressing your feet into the floor, or using a weighted blanket.

  • Progressive muscle relaxation: gently tensing and releasing muscles from head to toe.

  • Vagus nerve stimulation: humming, chanting, or gargling to engage the body’s calming response.

  • Body-based therapies: massage, craniosacral therapy, or acupuncture can all help regulate stress.

  • Heat therapy: sauna sessions support circulation and relaxation (just pace yourself and hydrate well).

  • Restorative yoga or yoga nidra: supports deep rest, down-regulates the stress response, and improves sleep.

  • Gentle stretching: poses like child’s pose or forward fold can calm the vagus nerve.

  • Mindful walking in nature: 20–30 minutes daily lowers cortisol and restores calm.

  • Morning sunlight exposure: stabilizes your circadian rhythm and cortisol awakening response.

  • Shaking or trembling (trauma release style): helps discharge pent-up stress.



Breathwork


  • Slow diaphragmatic breathing: hand on belly, slow and steady breaths.

  • Resonance breathing: ~6 breaths per minute (inhale 5 sec / exhale 5 sec).

  • Physiological sighs: two short inhales, one long exhale (3–5 rounds) to quickly release tension.


If you'd like a guided way to practice slowing down and resetting, try my 5-Minute Reset meditation. It’s designed to help you pause, breathe, and reconnect with calm—even on the busiest days.



Lifestyle Foundations

A card with "mindfulness" in elegant script placed on a windowsill. Soft light and blurred outdoor background create a calm mood. Using mindfulness to reset your nervous system.

  • Movement: combine light cardio (walking, cycling) with strength training; avoid overtraining.

  • Nutrition: prioritize protein, balance blood sugar, and delay caffeine 60–90 minutes after waking.

  • Mindfulness: brief meditations or mindful pauses throughout the day.

  • Sleep hygiene: consistent schedule, dark room, limiting screens before bed, and winding down with breathwork or meditation. For more detailed tips, see my blog on how to calm anxiety at night.



Supplements (Discuss with Your Provider First)


  • Magnesium glycinate: supports relaxation and sleep.

  • Ashwagandha: an adaptogen that may reduce cortisol.

  • Phosphatidylserine: can blunt evening cortisol spikes.

  • Low-dose melatonin: best for short-term use at night to reset sleep rhythms, paired with morning light.

  • Omega-3 fatty acids: support brain health and reduce inflammation.


While small, daily practices can be powerful, therapy adds another layer of support—especially if anxiety feels like it’s running the show. Learn more about how we approach this work on our anxiety therapy page.



Ready to Reset Your Nervous System


Healing your nervous system isn’t about doing more. It’s about allowing your body the chance to feel safe enough to shift gears. With practice, you’ll discover which tools help you feel grounded, calm, and steady—and you’ll begin to trust your body’s natural ability to find balance again.


If anxiety, stress, or burnout are leaving you feeling stuck, therapy can help you move beyond quick fixes and into long-term healing. At Cadence Psychology Studio—located in Carmel and Fishers, IN—we support high achievers and couples in finding balance, resilience, and deeper connection.


Schedule a free 15-minute consultation or book your first session today and take your next step toward feeling grounded again.





Disclaimer: The information provided on this blog is for educational purposes only and is not intended to replace professional psychological care, professional medical advice, diagnosis, or treatment.








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