Maybe you already intuitively know: We’re cut off.

We’re cut off from ourselves, from each other, and from nature. We’re disconnected from our human nature, the way our ancestors evolved and lived for however many thousands or millions of years you can imagine. Way way back.

And then we start walking around in these isolated rooms in our isolated homes and offices sitting in front of these screens all day every day and we start to wonder…What’s going on? And why is everyone talking about nervous system regulation and burnout and stress and anxiety?

How Our Bodies Are (and Aren’t) Like a Machine

Some researchers and experts like to use the metaphor of how our bodies are like a machine. We’re machines and when the engine is running too high or stalling out, we need to help change that oil or check the brakes so we can get back to chugging along without thinking about how our machines are operating.

That’s fine if it helps, but we prefer a more soulful way of looking at our amazing systems. And it’s pretty incredible how we’re probably the most disconnected from our bodies of all the ways we “know” and interpret the world. We’re very much in our heads. And we’re even beginning to understand how our emotions call a lot of the shots too. But our bodies?

And what’s so interesting about somatic practices and body awareness, is that the body is on the front lines. The body knows what’s up before anything else, but we so often ignore our bodies.

Everything is connected.

And when we begin to realize this on a more conscious and consistent level then we can even connect to our spiritual selves. But we’ll save that discussion for another time.For now, let’s dive into what nervous system regulation is and explore some creative, research-backed strategies to help you find and maintain that balance.

Nervous System Regulation: A Short Definition

Feel free to skip this part if you just want the techniques. But we do want to make sure we've educated the part of our audience who is curious.

Your nervous system is your body’s command center. It’s divided into two main parts:
The central nervous system (your brain and spinal cord), which processes information. The peripheral nervous system, which carries out commands.

Within the peripheral system, we find the autonomic nervous system (ANS). ANS is responsible for automatic functions like breathing, heart rate, and digestion. Just think: “It’s totally automatic.”

The ANS has two key branches:
Sympathetic nervous system (SNS): The accelerator. It revs you up when you need energy to respond to danger or stress (the “fight or flight” response).Parasympathetic nervous system (PNS): The brakes. It calms you down, helping you rest, digest, and recover.

Nervous system regulation means keeping these systems balanced — your accelerator and brakes working in harmony (if you like the machine metaphor). Too much time in the SNS can lead to chronic stress and burnout. Too much in the PNS can leave you feeling sluggish or detached.

The goal is to move between these states fluidly based on what life throws at you. And if you already employ some of the techniques below, then you already do!

Why Does Regulation Matter?

As you were tipped off in the first section, our bodies are on the front lines. Our bodies “keep the score.” Our bodies don’t play games. Our bodies deal with what we throw at ourselves the best our bodies can, but they aren’t going to lie. They speak truth. We do well to listen.When your nervous system is dysregulated, it can manifest as:
Physical symptoms: Headaches, digestive issues, fatigue.

Emotional symptoms: Anxiety, irritability, numbness.
Behavioral symptoms: Trouble focusing, procrastination, or avoiding activities.Learning to regulate your nervous system helps you feel more grounded, resilient, and capable of navigating challenges.It’s like updating your operating system (to keep using machine metaphors we’re all familiar with).

7 Creative Ways to Regulate Your Nervous System

Now for the moment you've all been skimming for. Let’s explore some fascinating and research-backed approaches to nervous system regulation. These methods go beyond traditional deep breathing or mindfulness to offer practical and creative solutions.

1. The Vagus Nerve Reset

The vagus nerve is a key player in your parasympathetic nervous system. (See how fluent you’re becoming in this nervous system talk?) It helps activate the “rest and digest” response, and stimulating it can bring instant calm — if that’s what you need, and many of us do — it’s just not the only thing.

How to Try It:
Humming or chanting: Activities like humming or singing stimulate the vagus nerve through vibrations. Choose a favorite tune or mantra, and let your voice resonate.

Gargling water: Believe it or not, gargling activates the vagus nerve. Try it for a minute and notice the calming effects.

Cold exposure: If you’re a noob to cold water, splash your face with cold water or use an ice pack on the back of your neck. This alone triggers the mammalian dive reflex, slowing your heart rate and activating the PNS. But if you want to really dive in: submerge in water under 59 degrees. Doing this up to 11 minutes per week offers a litany of health benefits.

2. Animal Play for Humans

In nature, animals instinctively regulate their nervous systems. For example, after a stressful encounter, a gazelle will shake its body to release tension.

How to Try It:
Shake it off: It’s not just a Taylor Swift mantra. After a stressful moment, stand up and literally shake your body vigorously for 30 seconds. It might feel silly, but it’s incredibly effective at releasing built-up tension.

Crawl like a baby: Quadrupedal movements (moving on all fours) stimulate brain-body connections and can ground you in the present moment. Preferably when no one’s watching. Or not…

Imitate a cat or dog: Stretch your body like a cat in the morning, or wag your “tail” (your hips) like a happy dog. These movements activate your sensory systems and release tension. We said we’d get creative!

3. Engage Your Senses

Sensory input is a powerful way to bring your nervous system back to balance.

How to Try It:
Weighted blankets or compression gear: Applying gentle pressure to your body can calm an overactive nervous system. If it works for ultramarathoners why won’t it work for you?

Create a sensory “toolkit”: Include items like essential oils, textured fabrics, or noise-canceling headphones. When you feel dysregulated, pick an item and focus on its sensory details. Mmm, smell that garlic I just chopped.

Forest bathing: Call it what you want. Take a hike. Spend time in nature, paying attention to the smells, sounds, and textures around you. Research shows this lowers cortisol (a stress hormone) and boosts parasympathetic activity.

4. Use Your Breath Wisely

Breathing techniques are a cornerstone of nervous system regulation, but not all breaths are created equal.

How to Try It:
Box breathing: Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and hold again for 4 seconds. This balances the SNS and PNS.

Sighing: Take a deep inhale, then exhale audibly with a long sigh. Repeat a few times to release tension.

Lion’s breath: Inhale deeply, then exhale forcefully with your tongue out and a roaring sound. It releases tension and resets your energy.

There are variations on all of these, but we’ll start simple. There’s probably a good book behind all these ideas, but one that comes to mind for this one is Breath by James Nestor. The dude spent a decade writing this book and traveled the world over in search of answers for the lost art of how we breathe.

5. The Power of Rhythm

Rhythmic activities can synchronize your brain and body, helping to regulate your nervous system.

How to Try It:
Drumming or tapping: Drum on a surface or tap your fingers in a steady rhythm. Research shows this can lower stress and increase relaxation. There’s a reason behind those famous whirling dervishes. It’s an incredible form of meditation that connects the body to the breath and to source.

Dance it out: Put on your favorite song and move to the beat. Dancing combines rhythm, movement, and expression — all great for nervous system health.

Rocking or swaying: Gentle rocking mimics the soothing motion of being held as a baby. Try swaying in a rocking chair or even on your feet.

6. Creative Activities

Engaging in creative activities can help process emotions and calm the nervous system.

How to Try It:
Drawing or doodling: Let your hand move freely across the page without judgment. The act of drawing can be meditative and grounding.

Journaling: Write down your thoughts and feelings, or create a list of things you’re grateful for. Journaling is a powerful tool for self-regulation. We have all kinds of techniques and ideas behind this one.

Play an instrument: Even if you’re not a musician, strumming a guitar or tapping on a keyboard can create calming vibrations.

You may take your efforts in these areas a little more seriously than those who just want to label them as "creative." Like, "Oh, nice I love this finger painting, let me put in on the fridge." The point is, even it's not a serious, "pro" endeavor, let yourself have time engage with your desire "to make."

7. Connect with Others

If you've followed any of our posts or podcasts for very long, you've heard us hammer away at this. Social connection is vital for nervous system regulation. When you feel safe with others, your body shifts into a state of calm.

How to Try It:
Eye contact games: Spend a few minutes making gentle eye contact with a trusted friend or partner. This can activate the social engagement system.

Laughter: I love this one. Watch a funny video. Let yourself LOL when you think of a funny memory. Laughter is a natural stress reliever that boosts vagal tone. We need more of it in all our lives.

Hugs and touch: A long, firm hug or holding someone’s hand can regulate your nervous system through the release of oxytocin, the “bonding hormone.”

A Couple of Keys to Success

Nervous system regulation isn’t a one-time fix. Like building a muscle, it requires regular practice. Experiment with these strategies and find what resonates with you. Over time, you’ll develop a toolkit of techniques that you can rely on whenever life feels overwhelming.

But that seems obvious. Let’s dig a tiny bit deeper.

This is fundamentally about wellbeing. That is, this is a proactive way to live your life. You do these things to keep yourself feeling good. You do these things because you’re listening to, and honoring, your body’s nervous system. So, fundamentally you’re drawing awareness to your body. You’re not just waiting till you feel bad and reaching for the aspirin. With practice, you can tune into your body’s wisdom and cultivate a sense of safety and ease.

Regulating your nervous system is about returning to balance and the natural harmony of your complex and beautifully designed nervous system. It helps you feel calm, but not just calm. You also feel connected, and ready to navigate life’s challenges.

So, what will you try first? Will you hum a favorite tune, dance it out, or explore the soothing power of a weighted blanket? Your nervous system will thank you for it.