Calm Your Nervous System
Evidence-based techniques to regulate stress, anxiety, and tension. Breathing, grounding, and body-based practices you can do at home.
Last reviewed: 2026-01-12
What this means
Your nervous system responds to stress, anxiety, and overwhelm. These practices help regulate your body's response, bringing you back to a calmer state.
When you're stressed or anxious, your body activates its "fight or flight" response. These techniques help activate the "rest and digest" response instead, allowing your body to return to a more balanced state.
Common experiences that may benefit from nervous system regulation include:
- Feeling stressed or overwhelmed
- Anxiety or worry
- Physical tension
- Sleep difficulties
- Feeling disconnected or numb
Choose your path
How to choose a technique:
- If you feel panicky or overwhelmed: Choose breathing techniques. They work quickly to activate your body's calming response.
- If you feel tense or numb: Choose body-based techniques. They help you reconnect with physical sensations and release tension.
- If you feel stuck in thoughts: Choose cognitive or grounding techniques. They help you work with mental patterns and bring attention to the present moment.
This is guidance, not diagnosis. Individual experiences vary.
Breathing
Breathing techniques activate the parasympathetic nervous system, helping your body shift from stress to calm.
4-7-8 Breathing
5-10 minutes
A breathing pattern that activates the parasympathetic nervous system and places the body into a state of deep relaxation.
Box Breathing
5-10 minutes
A simple breathing technique that helps regulate the nervous system and reduce stress. Also known as Square Breathing.
Physiological Sigh
30 seconds - 2 minutes
A rapid stress-reduction breathing technique that quickly lowers CO₂ levels and calms the nervous system. This is the body's natural way of resetting during times of stress.
Body-based
These practices work directly with physical sensations and tension to help regulate your nervous system.
Progressive Muscle Relaxation
15-20 minutes
Systematically tense and release muscle groups to reduce physical tension and anxiety.
Vagus Nerve Stimulation
5-15 minutes
Techniques to activate the vagus nerve, which helps regulate the parasympathetic nervous system.
Grounding
Varies
A practice of bringing awareness to the present moment through physical sensations, helping to anchor the nervous system and provide stability when feeling overwhelmed or disconnected. Grounding helps establish a sense of safety and presence in the body.
Tracking Sensations
Varies
The foundational practice of noticing and following physical sensations in the body without trying to change or interpret them. Tracking sensations develops awareness of the felt sense—the body's way of communicating through physiology. This practice is essential for working with trauma, as sensations carry the information needed for healing.
Cognitive
These techniques help you work with thoughts and mental patterns that contribute to stress and overwhelm.
Cognitive Defusion
5-10 minutes
Learning to observe thoughts without being fused with them, reducing their power.
5-4-3-2-1 Grounding
2-5 minutes
A sensory grounding technique to bring attention to the present moment.
Mindfulness Meditation
10-30 minutes
Practice of paying attention to the present moment without judgment.
Evidence-based approach
- • Body Map curates techniques from reputable books, research, and expert sources.
- • Individual technique pages contain detailed sourcing and evidence citations.
- • Content is reviewed and updated over time as new research emerges.
- • Each technique includes information about its source and supporting evidence.
Disclaimer: This site does not provide medical advice, diagnosis, or treatment. This content is not a substitute for professional medical advice. Always seek the advice of your physician or qualified health provider with any questions regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. This website uses AI to compile information, and while we strive for accuracy, AI-generated content may contain errors or inaccuracies, always double check. Body Map is not affiliated with, endorsed by, or associated with any of the sources, institutions, researchers, experts, authors, or organizations mentioned on this website.