5 Fast Tricks to Calm the Nervous System Instantly

Wednesday, 30 April 2025 Written by Diane Katherine

If we don’t work to maintain the health of the nervous system, it can impact our overall well-being and quality of life. It can also make Empath life more difficult.

Did you know that irritability is one of the first signs that your nervous system is dysregulated? Makes sense for those of us who are naturally laid back. I know I can get irritable if I’ve experienced too much stress or if I’ve picked up too much emotional energy. But I also get “the prickly wobbles” when a certain food does not agree with my body.

The point is, we all need to give our nervous system a break from time to time. Yet with hectic lives, finding time for ourselves can sometimes feel like an impossibility. So, today I present you with five 5-minute hacks that are aimed at quickly calming your nerves and thus giving the old nervous system a break.

Nervous System Overview

The nervous system plays a crucial role in coordinating and regulating our bodily functions. It consists of two main parts: the central nervous system (CNS), which includes the brain and spinal cord, and the peripheral nervous system (PNS), which encompasses all the nerves outside the CNS. The nervous system is responsible for functions such as memory, learning, and emotional regulation. So, yes, pretty important for us Empaths to keep on top of it.

If we don’t work to maintain the health of the nervous system, it can impact our overall well-being and quality of life. It can also make Empath life more difficult. As Melissa Blynn says, “Your nervous system will always choose familiar chaos over unfamiliar peace until you learn to heal differently.” Taking intentional breaks allows the nervous system to recuperate, reducing stress levels and helping to prevent burnout, which can also help restore balance. This not only enhances mental clarity but also improves our mood and emotional regulation (meaning we can better control those pesky emotions).

I must add, before I get to the hacks, that the absolute best way I have found to quickly balance my nervous system is by having a regular short yoga practice that is heavily focused on my breath. Without the breath focus, yoga simply becomes a form of gymnastics. Not to say there’s anything wrong with gymnastics, but it doesn’t have the same recuperative benefits. That said, I know not everyone practices yoga, and as time is often short, we still need quick ways to reset. And that’s what I hope to offer with these quick hacks.

1. Practice Deep Breathing
   A really easy one to try is the 4-count breath. Inhale for 4 seconds, hold the breath for 4 seconds, exhale for 4 seconds, and hold the breath again for 4 seconds. Then repeat for as long as it feels good. A few minutes is normally enough. When you inhale, allow your belly to fill up like a balloon. I find this really helps with relaxation. I also find the breath retention part particularly good for letting go of internal stress and returning calm.
2. Take a Power Walk
   A short 5-minute brisk walk can do wonders for resetting your nervous system. Round the block or even on the spot. It is a good idea, with your walk, to try and get yourself a little breathless. It helps shed the stress.
3. Listen to Music
   Pop your earphones in and listen to one of your favorite songs. Even better, sing or hum along (I find singing or humming in public places really helps to “blast away” the emotions of others). Music can release those feel-good hormones that help melt away the stresses of your day. Putting your earphones just makes the experience more immersive.
4. Have a Snack
   Ever suffered from being hangry? This is a sign of having low blood sugar and nervous system dysregulation. By having a snack containing protein and fat (not sugar), it can help stabilize your blood sugar. Even better if you follow this with a brisk power walk.
5. Hydrate
   This may seem like an odd one, but often when we are stressed, we are also dehydrated. When the internal workings of our body are doing more than usual, by being stressed, it can lead to dehydration. By glugging down plenty of clean mineralized water, it can really have an uplifting cleansing effect. Adding in a slice of lemon also helps, because stress depletes vitamin C.

So, there you go, 5 quick ways to give your nervous system a well-deserved break. Have you tried any of the above? Did you find them helpful?

Ok, that’s it for today. I hope everything is keeping fabulous in your world.

Until next time.

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