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How to Regulate Your Nervous System Naturally: 7 Science-Backed Methods

  • Kris
  • 12 hours ago
  • 3 min read

In today’s world of constant pressure, stimulation, and stress, many of us operate in a state of nervous system dysregulation—often without knowing it. This chronic imbalance can affect our energy, mood, relationships, and even our physical health.

But what exactly is nervous system dysregulation, and what can you do about it?


What Is Nervous System Dysregulation?


Your nervous system is your body’s communication highway, constantly regulating things like breathing, digestion, heart rate, and emotional response. The autonomic nervous system (ANS) plays a major role and has two branches:


  • Sympathetic Nervous System (SNS): “Fight or flight” response

  • Parasympathetic Nervous System (PNS): “Rest and digest” state


When these systems get stuck in overdrive (or underfunctioning), your body loses its ability to properly respond to stress. This imbalance is known as nervous system dysregulation.


Anxiety is a common sign of dysregulation
Anxiety is a common sign of dysregulation

Common Signs of Dysregulation


You might experience:


  • Anxiety or chronic worry

  • Exhaustion or burnout

  • Brain fog or poor concentration

  • Trouble sleeping

  • Irritability or emotional reactivity

  • Digestive issues

  • Feeling numb, detached, or “checked out”


Many of these are symptoms of a system stuck in survival mode.


Being stuck in survival mode
Being stuck in survival mode

What Causes It?


Nervous system dysregulation can stem from:


  • Chronic stress (work, finances, caregiving)

  • Unresolved trauma (including childhood or developmental trauma)

  • Lack of quality sleep

  • Nutritional imbalances

  • Overstimulation (technology, noise, information overload)

  • Isolation or lack of emotional support


Modern life doesn’t always allow the body to recover and return to a calm baseline—and over time, this can create lasting dysregulation.

Overstimulation from stress at work can cause dysregulation
Overstimulation from stress at work can cause dysregulation

How to Regulate Your Nervous System


The good news? The nervous system is adaptable and can be retrained through consistent, gentle practices. Here are several evidence-based strategies to help restore balance:


Breathwork


Slow, intentional breathing helps calm the stress response. Try:


  • Box breathing: Inhale 4 – Hold 4 – Exhale 4 – Hold 4

  • 4-7-8 breathing: Inhale 4 – Hold 7 – Exhale 8


Studies show that diaphragmatic breathing activates the parasympathetic nervous system and reduces cortisol.


Slow, intentional breathing helps calm the stress response
Slow, intentional breathing helps calm the stress response

Mindful Movement


Gentle exercise like yoga, Pilates, or walking supports vagus nerve function and reduces anxiety.


A 2020 review in Frontiers in Psychology found that mind-body practices improve autonomic nervous system balance.


Cold Exposure


Brief cold exposure can help reset the nervous system. Try:


  • A cold shower

  • Splashing your face with cold water


This stimulates the vagus nerve and helps shift the body out of high alert.


Brief cold exposure can help reset the nervous system
Brief cold exposure can help reset the nervous system

Somatic Practices


Somatic tools help release stress stored in the body:


  • Progressive muscle relaxation

  • Body scans

  • TRE® (Tension & Trauma Releasing Exercises)

  • Somatic Experiencing techniques



Nutrition & Hydration


Blood sugar dips and dehydration mimic stress signals. Support your system by:


  • Eating balanced meals with healthy fats, protein, and complex carbs

  • Staying well-hydrated

  • Limiting caffeine and alcohol

  • Adding magnesium-rich foods (like leafy greens, seeds, and nuts)

Support your system by adding  magnesium-rich foods (like leafy greens, seeds, and nuts)
Support your system by adding magnesium-rich foods (like leafy greens, seeds, and nuts)

Connection & Co-regulation


Humans regulate best in safe relationships. Simple ways to co-regulate include:


  • Being present with a trusted friend or therapist

  • Cuddling a pet

  • Listening to soothing voices or music

  • Hugging or eye contact with someone safe



Therapeutic Support


If dysregulation feels deep-rooted, seek support from:


  • Trauma-informed therapists

  • Polyvagal-trained professionals

  • EMDR practitioners

  • Somatic or body-based counselors



Therapy helps rewire long-held patterns and restore a sense of safety in your body.


If dysregulation feels deep-rooted, seek support from Trauma-informed therapists
If dysregulation feels deep-rooted, seek support from Trauma-informed therapists

Final Thoughts


Nervous system dysregulation isn’t a character flaw—it’s a biological response to overwhelm. Whether from long-term stress, trauma, or simply the demands of modern life, your body may just need help returning to balance.


With consistent, compassionate support, you can retrain your nervous system to feel grounded, resilient, and safe again.


By clicking the link below, you can access a treasure trove of episodes that cover various aspects of health and wellness. From expert interviews to practical tips and advice, the Kore Kast offers a comprehensive resource to help you on your journey to a healthier lifestyle.


Download the latest episode of Kore Kast now and stay updated with the coolest discussions and insights. 🎙️
Download the latest episode of Kore Kast now and stay updated with the coolest discussions and insights. 🎙️

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