3 Habits That Help Me Regulate My Nervous System Naturally
Do you ever feel overwhelmed, anxious, or stuck in a cycle of burnout? If so, your nervous system might be crying out for support. In today’s fast-paced world, learning how to regulate your nervous system isn’t just a luxury—it’s a necessity for emotional balance, physical wellness, and mental clarity.
In this post, I’m sharing three deeply effective habits that help me regulate my nervous system naturally. These are simple practices I’ve integrated into my daily life, and they’ve transformed how I handle stress, anxiety, and overstimulation. Whether you’re feeling dysregulated due to work, relationships, or just the pace of life, these grounding habits can help you find calm and stability again.
Habit 1: Morning Grounding Through Breathwork
One of the most powerful tools I use to regulate my nervous system is breathwork—especially first thing in the morning. Breath is directly connected to the autonomic nervous system. By consciously slowing and deepening your breath, you can move from a stressed “fight-or-flight” state into a calm “rest-and-digest” mode.
My Breathwork Ritual
Here’s my simple 5-minute breathwork routine:
- Find a quiet space and sit or lie down comfortably.
- Place one hand on your belly and one on your chest.
- Inhale deeply through your nose for a count of 4.
- Hold your breath for a count of 4.
- Exhale slowly through your mouth for a count of 6.
- Repeat for 5 minutes.
Breathwork gives me a sense of control over my body and emotions. It’s free, accessible anywhere, and incredibly effective at resetting my nervous system before I start my day.
Habit 2: Daily Movement for Somatic Release
Movement is medicine. Our bodies store stress and trauma in physical ways, and somatic (body-based) movement helps release that stuck energy. When I consistently move—whether it’s gentle stretching or a walk outdoors—I feel more emotionally grounded and mentally clear.
Types of Movement That Support My Nervous System
- Walking in nature: The rhythm of walking plus fresh air works wonders for regulation.
- Gentle yoga or stretching: Helps release muscle tension and reset the vagus nerve.
- Shaking or dancing: A somatic practice that literally “shakes off” stress and trauma stored in the body.
Even 10–15 minutes a day makes a noticeable difference in my mood and energy. When I skip movement for several days, I can feel the tension build up—emotionally and physically.
Habit 3: Nervous System Journaling at Night
To unwind and fully regulate before sleep, I’ve developed a practice I call “nervous system journaling.” This isn’t your typical diary-style journaling—it’s a focused process to help me reflect, reframe, and calm my mind.
How I Use Journaling for Nervous System Support
Each evening, I answer these three prompts:
- What sensations did I notice in my body today?
- When did I feel most regulated or calm?
- What’s one thing I’m grateful for or proud of today?
This practice helps me reconnect with my body’s messages and close out the day in a state of reflection rather than reactivity. It also supports neuroplasticity—helping my brain and nervous system rewire toward safety, gratitude, and calm.
If you’re someone who tends to carry stress into bedtime, this habit can be a game-changer.
Conclusion
Regulating your nervous system isn’t about perfection—it’s about awareness, consistency, and compassion. These three habits—breathwork, movement, and journaling—have helped me transform how I experience stress, anxiety, and daily overwhelm. They’ve brought more presence, peace, and resilience into my life, and I believe they can do the same for you.
By tuning in to your nervous system, you give yourself the gift of emotional freedom. You learn how to respond instead of react. You become more grounded in your body and more available to life.
