What I Wish I Knew Sooner About Calming My Nervous System
Have you ever felt like you're always running on empty, stuck in an endless loop of rushing, worrying, and reacting? Like no matter how much you try to relax, your mind just won’t let you? Yep, me too. For so long, I lived in this constant state of go-go-go, thinking it was normal. But the truth is, it’s not. And if you’re feeling this way too, I’m here to tell you: there’s a better way.
Let’s talk about your nervous system. Think of it as the control center of your body - it keeps you alive, balanced, and functioning. But when life throws too much at you (hello, modern world), it gets stuck in overdrive. That “fight-or-flight” mode? It’s meant to save your life in emergencies, not run the show 24/7. What we really need is to spend more time in our parasympathetic state - the magical “rest and digest” mode where healing happens.
The Science Behind “Rest and Digest”
When your body enters the parasympathetic state, it’s like flipping a switch from survival to thriving. Your heart rate slows, digestion improves, and your body repairs itself on a cellular level. It’s in this state that you experience deep relaxation and restoration, which is why finding ways to activate it is so important.
Here’s what’s helped me shift from frazzled to grounded. Trust me, these practices aren’t just “self-care”; they’re life-changing rituals that make me feel human again.
1. Shake It Off (Literally)
You know how animals shake their bodies after a stressful moment? It’s their way of releasing tension. Turns out, we can do the same! Our bodies are about 60% water, and they respond deeply to vibrations. Shaking - even for a minute - is like hitting the reset button on your nervous system. Just stand up, shake your arms, your legs, your whole body. Put on a fun song and go wild. It might feel silly at first, but you’ll be amazed at how much lighter you feel after.
My Tip: Add this to your daily routine. I love doing it in the morning to wake up my body or anytime I feel overwhelmed. My go-to song? Happy by Pharrell Williams or Shake it Off by Taylor Swift - it’s impossible not to smile and move!
2. The Magic of 4-7-8 Breathing
This is hands-down my favorite practice for calming down fast. It’s simple but powerful: inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds. That’s it. This technique slows your heart rate, steadies your mind, and brings you back to the present. I swear by it before bed, when I’m spiraling with a million thoughts.
Example: One night, I couldn’t sleep because I was obsessing over my to-do list for the following day. I did three rounds of 4-7-8 breathing, and… bliss. My mind went quieter, and I finally drifted off. If you want guidance, apps like Calm and Head Space have great breathing exercises.
3. Meditation + Journaling: Your Mind’s Best Friends
Meditation doesn’t have to mean sitting cross-legged on a cushion for hours. For me, it’s as simple as closing my eyes, taking deep breaths, and focusing on what I’m grateful for. Pair it with journaling, and you’ve got a one-two punch for stress relief. Writing out your thoughts helps clear mental clutter and shift from “overwhelm” to “gratitude.”
My Go-To Journal Prompts:
What’s one thing I’m proud of today?
What’s something small that brought me joy?
What’s one thing I can let go of?
4. Create a Screen-Free Nighttime Ritual
I’ve started ditching screens at least an hour before bed, and wow, it’s been a game-changer. Instead of scrolling, I play calming music, and read or chat to my husband. It’s grounding, it’s peaceful, and my sleep has never been better.
Pro Tip: Set a “wind-down alarm” to remind yourself to switch off screens. Bonus points for cozy blankets and herbal tea. A favorite book for me during this time is The Things You Can See Only When You Slow Down by Haemin Sunim - it’s so calming and inspiring.
5. Know When to Skip the Ice Baths
Ice baths are trendy, but if your cortisol levels are already through the roof, they might not be the best choice. Instead, focus on warmth and comfort. Wrap yourself in a blanket, take a hot bath, or sip on something warm. Sometimes, what your nervous system needs most is softness, not more stress.
Timeless Wisdom: Ayurveda Quotes to Reflect On
Here are some beautiful Ayurvedic quotes that remind us of the importance of balance and self-care:
“When diet is wrong, medicine is of no use. When diet is correct, medicine is of no need.”
“The body is your temple. Keep it pure and clean for the soul to reside in.”
“Health is not just the absence of disease. It is the dynamic expression of life.”
“Your natural state is one of balance. Healing is simply returning to that state.”
The Big Takeaway: Listen to Your Body
Your body knows what it needs. The key is learning to listen. If you’re feeling frazzled, try one (or all!) of these practices. Don’t overthink it - start small and notice how you feel. The goal isn’t perfection; it’s progress. Over time, these little shifts add up to big changes.🌿✨
With Love,
White Sand in The Sky AKA Taislany