When it comes to managing our nervous system, there are two types of tools in our wellness toolkit: the foundational, long-term practices and the quick, in-the-moment techniques. Both are invaluable, but they serve different purposes. Foundational practices like healing past trauma, calming down, setting boundaries, processing our emotions, and even staying hydrated are the long-term strategies that keep us grounded and resilient. These are the heavy lifters that build a strong foundation of regulation.

But what about those moments when you’re feeling like you’re about to combust? That’s where in-the-moment tools come in handy. Think of them as your go-to, quick fixes that can help you calm down when you’re activated, anxious, or just on the edge. They’re fantastic for immediate relief, but here’s the catch: If we’re constantly relying on them to get through our day, we’re missing the bigger picture.

It’s like using a band-aid for a deep wound—it might stop the bleeding for a moment, but it’s not going to heal what’s causing the pain in the first place. So, yes, use these quick techniques because they’re amazing and super helpful. I use them too! But also, take a moment to consider if there’s something deeper that needs your attention. If every morning you wake up anxious, irritable, or burned out, don’t just jump straight to your regulation tools. Ask yourself what’s really going on beneath the surface. Make sense?

Alright, with that caveat, let’s get into it. Here are four effective ways to calm your nervous system in five minutes or less. I’ll break down each technique, the science behind why it works, and how you can use it right away.

1. Shaking

The Science:
Shaking is a natural way for the body to release excess energy stored in the nervous system. In the wild, animals shake off stress to discharge built-up adrenaline and return to a calm state. This action activates the parasympathetic nervous system, our body’s “rest-and-digest” mode, helping to release tension and discharge stress hormones like cortisol. It also helps release muscular tension that accumulates during fight-or-flight responses, allowing the body to reset and return to balance.

How to Do It:

• Find a quiet space where you feel comfortable.
• Stand with your feet hip-width apart and begin to gently shake your arms, legs, torso, and head.
• Gradually increase the intensity, letting the shaking become more vigorous, but without straining yourself.
• Continue for 2-3 minutes, then slow down and pause, noticing any sensations in your body as it calms down.

2. Physiological Sigh (Extended Exhale Breathing)

The Science:
Breathing is one of the fastest ways to influence our nervous system. Physiological breathing, especially focusing on a long exhale, directly engages the parasympathetic nervous system, helping to lower heart rate and reduce blood pressure, bringing us into a state of calm. Long exhales stimulate the vagus nerve, signaling to the body that it’s safe to relax. This type of breathing increases oxygenation, reduces levels of stress hormones, and counteracts the stress response.

How to Do It:

• Sit or lie down in a comfortable position. Place one hand on your chest and the other on your belly.
• Inhale slowly through your nose for a count of 4, allowing your belly to rise (not your chest).
• Exhale gently and slowly through your nose or mouth for a count of 6 or 8. The exhale should be longer than the inhale to promote relaxation.
• Repeat for 5-10 breaths, noticing how your body begins to feel calmer with each exhale.

3. Cold Exposure

The Science:
Cold exposure, like a cold shower or a splash of cold water on your face, can quickly calm the nervous system by activating the vagus nerve and the parasympathetic nervous system. It might sound counterintuitive, but the brief shock from the cold helps the body return to a state of calm after the initial stress response. It also increases the production of norepinephrine, a neurotransmitter that enhances mood and focus, reducing anxiety and stress. Plus, cold exposure has anti-inflammatory benefits and helps regulate the hypothalamic-pituitary-adrenal (HPA) axis, which plays a role in our body’s response to stress.

How to Do It:

• Finish your regular shower with 30 seconds of cold water.
• Gradually increase the duration over time, aiming for 1-2 minutes of cold water exposure.
• Focus on your breathing during the cold exposure. Take deep, slow breaths to avoid the body’s instinct to gasp, which helps you control your response and calm the nervous system.
• Alternatively, try splashing cold water on your face or using cold packs on your neck and chest to quickly activate the vagus nerve.

4. Social Engagement

The Science:
We’re wired for connection. Social engagement activates the ventral vagal complex, part of the parasympathetic nervous system that promotes feelings of safety and connection, helping to regulate the nervous system and ease anxiety. Eye contact, listening, and non-verbal cues like a smile or a reassuring touch stimulate the release of oxytocin, the “bonding hormone,” which calms the nervous system and reduces the stress response. Positive social interactions lower cortisol levels, promoting a sense of safety and decreasing the body’s fight-or-flight response.

How to Do It:

• Engage in a meaningful conversation with a trusted friend, partner, or family member. Focus on listening and maintaining eye contact to foster a sense of connection.
• Try physical touch, such as a hug or a reassuring hand on the shoulder, to help release oxytocin and calm the nervous system.
• If in-person interaction isn’t possible, video calls or even hearing a loved one’s voice over the phone can still activate the social engagement system.
• Practice mindful presence during these interactions—really tune into the conversation, which helps bring your nervous system into a regulated state.

These techniques are powerful tools to help you feel more grounded and regulated in just a few minutes. Use them as needed, but also remember to explore the deeper work that’s calling for your attention. Your body is always communicating with you—listen in.

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