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5 Simple Nervous System Resets You Can Do at Home

When your nervous system is in overdrive, it shows up as anxiety, irritability, brain fog, fatigue—or the sudden urge to throw your phone across the room. (Relatable?)


In a world that constantly keeps us on edge, resetting your nervous system isn’t just helpful—it’s essential.

The good news? You don’t need a retreat, a therapist on speed dial, or a $300 gadget.


You just need a few intentional minutes and your body’s natural tools.


Let’s walk through 5 nervous system resets you can try right now—from your couch, your bed, or your bathroom floor (no judgment).


🌀 1. The Sigh and Drop

How it helps: Activates your parasympathetic system (the calm side of your nervous system).

How to do it:

  • Inhale deeply through your nose.
  • Exhale with a loud, audible sigh (repeat 2–3 times).
  • At the end, let your shoulders drop like you're melting.


Bonus: Pair this with closing your eyes and letting your jaw unclench. You’ll feel the shift.


🌬️ 2. Cold Water Reset

How it helps: Cold exposure quickly stimulates the vagus nerve, slowing your heart rate and shifting you out of fight-or-flight.

Try one of these:

  • Splash cold water on your face for 30 seconds.
  • Hold an ice cube in your hand and notice the sensation.
  • Place a cool, damp cloth over your forehead or chest.


This is especially helpful for panic, overwhelm, or spiraling thoughts.


🧍 3. Wall Push (Physical Grounding)

How it helps: Gives your brain feedback that you’re safe and anchored in the present moment.

How to do it:

  • Stand facing a wall and place your hands against it.
  • Gently push into the wall with steady pressure for 10–15 seconds.
  • Release and feel the sensation in your arms and body.


Physical resistance helps your body process stuck tension and reminds you where now is.


🫶 4. Havening Touch (Self-Soothing)

How it helps: Uses gentle, repetitive touch to signal safety to the brain.

How to do it:

  • Cross your arms and gently rub your shoulders, as if giving yourself a hug.
  • Slowly move your hands down your arms in smooth strokes.
  • Repeat for 60 seconds while breathing slowly.


Combine with an affirmation: “I am safe. I am here. I am okay.”


🌿 5. The 5-4-3-2-1 Grounding Scan

How it helps: Shifts your focus away from racing thoughts and into your senses.

Try this:

  • Name 5 things you can see
  • Name 4 things you can feel
  • Name 3 things you can hear
  • Name 2 things you can smell
  • Name 1 thing you can taste


Your mind can’t panic and be present at the same time. This interrupts the loop.


🌙 A Final Thought

You don’t have to wait for a full-blown breakdown to reset.

These small tools—done consistently—build resilience over time.

You are not “too sensitive.”


You are a human with a nervous system that needs care, not criticism.


✨ Mini Practice:

Try one of these resets tonight. Then ask yourself:

“What does peace feel like in my body?”


The more you know that feeling, the easier it becomes to return to it.