How to Regulate Your Nervous System Naturally: 7 Science-Backed Methods
- Kris
- May 9
- 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.
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.
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.
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.
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.
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)
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.
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.
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