What It Is and How to Get Started

Some days, I feel like I’m running around (and by all accounts, I am not runner). I’m doing all the normal things—writing, packing lunches, squeezing for strength training, scheduling appointments with my husband—while my nervous system is like SOS. And I know I’m not alone. So many of us live in a constant state of low stress. “Busy” is our default, and calm feels like a luxury. Luckily, it doesn’t take a full weekend getaway to feel down. In my work as a nutrition consultant, I see every day how stress shapes everything from our digestion to our energy. So, what exactly changes things? Taking time to control our nervous systems. And thankfully, much of what helps us get there is free.

Featured image from our interview with Jenna Kutcher by Drew Kutcher.

What is Nervous System Regulation?

Basically, nervous system control is your body’s ability to move easily between states of activity and rest.

Your autonomic nervous system (ANS) runs all the automatic processes in your body. Think about breathing, heart rate, digestion, hormone release, etc. And it has two main branches:

• The sympathetic nervous system (fight-or-flight): it aroused you to action and pressure
• Parasympathetic nervous system (relaxation and digestion): it calms and supports the repair

You can think of law as a skill of your body downshift after stress, rather than being stuck in a high state. A key player here is the vagus nerve, which connects your brain to your heart, lungs, and digestive tract. When the vagus nerve is active (often called “vagal tone”), your body is better able to rest, digest, and recover. Research shows that higher vagal tone is associated with lower anxiety and better emotional stability.

Control of the nervous system is not concerned remove depression. Stress is a normal and necessary part of life. It’s about building the strength to return to calm easily after the stress has passed.

Signs Your Body Needs Nervous System Support

Most of us don’t realize we are out of control until it affects our health or mood. Here are some common signs that your nervous system may need more support:

• Feeling “wired but tired”
• Trouble falling or staying asleep
• Digestive problems (constipation, constipation, reflux)
• Getting angry or feeling frustrated easily
• Racing thoughts or difficulty concentrating
• Jaw clenched, shoulders stiff, breathing shallow
• Craving sugar or caffeine to “get through” the day

From a physiological perspective, chronic stress keeps cortisol high and digestion suppressed. Over time, this contributes to everything from disrupted blood sugar to hormonal changes—patterns I see frequently in my nutrition clients. The good news? Your nervous system is highly trainable. It’s all about small, actionable habits to meaningfully change the way your body responds to stress.

Daily Habits to Control Your Nervous System

Daily habits are where the control of the nervous system becomes real. A big reset can feel good in the moment (like a massage), but it’s the small, consistent habits that teach your body to be safe in the long run. Think of these as gentle “little signals” that you can sprinkle throughout the day—simple actions that gradually build your stress resilience. These are the things that make it easier for your nervous system to go back to normal when life gets busy.

Start with Your Breath

Your breathing is the most direct way to influence your nervous system in real time. Yours very fast stress relief tool. Slow, controlled breathing stimulates the vagus nerve and signals safety to your brain. Research shows that breathing about 5–6 breaths per minute can increase heart rate variability (HRV), a marker of nervous system fitness. Try this simple practice once or twice a day:

1. Breathe in through your nose 4 times
2. Exhale slowly for a count of 6-8
3. Repeat for 1-2 minutes

I like to do this before meals, before bed, or in those chaotic times when life (or my kids) feel noisy.

Move Your Body

Along with breathing, movement is one of the most powerful ways to reset your nervous system. Context is important, however. High performance (HIIT, intense spin, long runs) turn on your sympathetic nervous system. If you’re already frustrated, more tension can leave you feeling energized rather than calm. Obviously, this is not the goal. That’s why pairing strength training with slow motion works so well. And yes, 10 minutes of countdown to go!

Eat Nourishment

And my favorite part of the puzzle: What (and how) you eat affects your stress response. Your nervous system and your gut are constantly communicating through the gut-brain axis. A few simple rules:

• Prioritize protein and diet to stabilize blood sugar (which directly affects cortisol and mood). For most women, this looks like 25-40 grams of protein per meal.
• Include foods rich in fiber to support gut health. Emerging research suggests that a diverse gut microbiome is linked to reduced anxiety and better resilience to stress.
• Slow down when eating. Even two deep breaths before your first bite can get your body out of fight-or-flight mode and improve digestion.

What are somatic tools? Think of them as processes for resetting the nervous system. They focus on the body It makes sense, and is incredibly effective at reducing stress. Below are a few soft, affordable options. Choose whichever speaks to you the most:

Box Breathing

A systematic breathing pattern that calms the stress response:

• Lead the wind 4
• Hold 4
• Exhale 4
• Hold 4

Body Scan

A little awareness of feeling from head to toe helps get your nervous system out of worry and into presence. You can do this now! Close your eyes and slowly sweep your awareness from your head to your toes, simply observing the feelings as they are. Just look, don’t judge.

Tapping (EFT)

Gently tapping specific points on your face and body while being aware of stress has been shown to lower cortisol and promote relaxation.

Mild Trembling or Relief

Allowing your body to move, move, or move intuitively can help release stored stress (something many somatic therapists use in trauma-informed care).

Putting It All Together

Nervous system regulation is not a one-time fix. It is an ongoing trend. Some days you will feel calm and down. Other days, your nervous system will still send out SOS signals. For a person. The key is to create repetitive habits that help your body remember safety: slow breathing, healthy eating, purposeful movement, and quiet moments throughout the day.

In a culture that celebrates hustle and bustle, choosing to take control of your nervous system is really big. And the more you practice, the more you will realize that composure is not something to rush for. It’s something your body already knows how to get.