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When we face tense situations, our sympathetic nervous system takes charge of our physiological reactions. Normally, the body relaxes when that stressful situation passes. In some cases, however, we remain stuck in an alert state and, unfortunately, this can negatively affect our biological systems, including the cardiovascular, reproductive, and digestive systems.

If this happens, it's possible to take control and guide your body back to balance. You can learn how to calm down your nervous system and implement relaxing activities in your daily routine. This can help activate the parasympathetic nervous system and reduce sympathetic activity. Below, you'll find more details about these processes, as well as tips on how to balance them.

Key Takeaways

• People with a dysregulated nervous system often have an overactive sympathetic nervous system that keeps them in a constant "fight-or-flight" response. Therefore, they should focus on activating the parasympathetic nervous system.

• To activate the parasympathetic nervous system, you can try deep breathing exercises, meditation, physical activity, humming, tapping, aromatherapy, sensory activities, hugging your friends or pets, and other relaxing activities.

• You can use a neurofeedback device like the Mendi headband to clear your mind, improve your stress response, and train your emotion regulation skills.

Understanding Your Nervous System

Our nervous system consists of two parts:

• The central nervous system (the brain and the spinal cord)

• The peripheral nervous system (a network of nerves that carry sensory information)

In our discussion about calming down and regulating the nervous system, what interests us is the peripheral nervous system. It consists of two other parts:

• The somatic nervous system, which controls your voluntary movements and reactions

• The autonomic nervous system, which controls your involuntary movements and reactions

Yet again, in our discussion, the autonomic nervous system takes the lead because, in turn, it consists of:

• The parasympathetic nervous system, which controls your rest-and-digest body processes or, in other words, relaxes your body after a stressful situation. It also controls important processes in your body, including digestion, heart rate, and reproductive activity.

• The sympathetic nervous system, which controls your fight-or-flight mode or, in other words, prepares your body for a potential threat. When your sympathetic nervous system is activated, your heart rate may increase and you may start sweating more.

We've outlined all these details because they will help you understand how your nervous system works, find the cause of your dysregulated nervous system, and, ultimately, choose a solution that fits the cause.

What Is a Dysregulated Nervous System?

When the activity of your autonomic nervous system is regulated, the sympathetic and parasympathetic nervous systems regularly allow each other to take over. For example, once the stressful situation has passed, the parasympathetic system takes over and allows your body to relax. Or, conversely, when your safety is compromised, the sympathetic nervous system takes over to alert your body.

When the nervous system is dysregulated, there is an imbalance between the activity of the sympathetic and parasympathetic nervous systems. In this case, the body can't function properly and develops abnormal patterns of physiological and cognitive responses.

Symptoms of a dysregulated nervous system include:

• High sensitivity to external stimuli

• Irritability

• Anxiety

• Lack of focus

• Lack of energy

• Changes in appetite

• Muscle tension

• Lack of motivation

• Sleep issues

• Mood swings

• Chronic stress

• Headaches

These symptoms can also be categorized into hyperarousal symptoms (increased feelings of anger, fear, or impulsivity) and hypoarousal symptoms (decreased responsiveness, emotional numbness, impaired cognitive processing).

What Causes a Dysregulated Nervous System?

Before discussing more details on how to calm down the nervous system, let's identify what can trigger these imbalances.

Research shows that nervous system dysregulation can be linked to a myriad of factors, from traumatic experiences to prolonged stress and hormonal imbalances.

For example, a study published in 2018 discusses the effects of stress on 80 children with nervous system dysregulation. The specialists concluded that stress does impact the neuroendocrine system, which results in nervous system dysregulation.

Another study focusing on the effects of adverse childhood experiences on the nervous system confirmed that these can indeed cause dysregulation in the nervous system activity.

As such, a dysregulated nervous system can be linked to:

• Exhaustion

• Burnout

• Prolonged stress

• Various personality traits like perfectionism

• Stressful situations that affect one's coping mechanisms

• History of trauma or PTSD

• Hormonal imbalances

• Physical conditions like type 2 diabetes, autoimmune diseases

13 Activities to Calm Down Your Nervous System

It is extremely important to address the root cause of this imbalance in your body's responses. You may need to talk to your doctor, who can assess whether you need to undergo blood tests or other exams to rule out the possibility of a physical condition. You may also need therapy to manage your symptoms if they're caused, for example, by a traumatic experience.

In other cases, however—when the imbalance is caused by burnout or prolonged stress, for example—you may be able to calm down your nervous system at home by implementing some activities into your daily/weekly routine.

1. Breathing Techniques

Breathing techniques can effectively calm down an overactive nervous system and promote relaxation. Deep breathing, in particular, triggers the body’s relaxation response by reducing the fight-or-flight response and lowering stress hormones. One effective method is diaphragmatic breathing, or belly breathing, which involves taking deep breaths that engage the diaphragm. To practice this, place one hand on your chest and the other on your abdomen and make sure your abdomen rises more than your chest as you breathe in.

The physiological sigh is another useful exercise. It involves two short inhales followed by a longer exhale. Longer exhales are particularly effective in stimulating the vagus nerve, which slows the heart rate and signals safety to the body.

Another effective breathing exercise is the alternate nostril breathing, shown to have positive effects on the parasympathetic nervous system, helping people relax.

2. Neurofeedback

Neurofeedback is a biofeedback technique that can help you control your brain functions by monitoring real-time brain activity. This can be done using electroencephalography (EEG) to track brain waves or functional near-infrared spectroscopy (fNIRS) to monitor blood flow and oxygenation in certain parts of the brain.

During neurofeedback sessions, you receive immediate feedback on your brain activity, and, based on it, you learn, over time, to change your responses to various stimuli. The mechanism of action of neurofeedback is called operant conditioning. It means you are more likely to repeat behaviors associated with positive feedback and outcomes.

You can try neurofeedback at home using a consumer-grade device, but keep in mind that this method is recommended only for wellness purposes. For example, you can try the Mendi headband, which uses fNIRS neurofeedback technology to measure blood flow and oxygenation to your prefrontal cortex.

Practicing neurofeedback regularly can help clear your mind, regulate your nervous system, improve your sleep patterns, control your emotions better, and enhance overall cognitive function.

Other forms of biofeedback, such as heart rate variability (HRV) biofeedback, can also be incredibly helpful to regulate the nervous system.

3. Meditation Practices

Since we've mentioned neurofeedback, why not discuss meditation practices as well? In fact, neurofeedback can also serve as a meditation practice, given that it encourages you to stay grounded, clear your mind, and focus on the present moment. However, there are many other similar practices you can incorporate into your routine:

• Mindfulness meditation helps you pay attention to your feelings and thoughts without judgment.

• Focused meditation implies focusing on a particular object or thought.

• Movement meditation implies engaging in gentle, mindful movements, being perfect for people who find it difficult to stay still for long periods.

• Transcendental meditation implies repeating a mantra that can help your body and mind relax.

• Guided meditation implies listening to the guidance of a practitioner.

• Visualization meditation implies imagining something that helps you relax and feel calm.

4. Tapping

Tapping, also known as Emotional Freedom Technique (EFT), is a simple method that can help you quickly alleviate feelings of stress and anxiety. This technique draws from ancient Chinese acupressure practices, using gentle tapping on specific points to promote energy flow and emotional release. Research indicates that tapping can significantly lower heart rates, blood pressure, and cortisol levels, all of which are associated with the body's response to managing stress.

Tapping is generally considered safe for anyone, but if you're not sure how to do it, it's best to seek professional advice.

5. Autogenic Training

Autogenic training is a relaxation technique developed by Johannes Heinrich Schultz, a German psychiatrist. It was first published in 1932, and, since then, it has been widely used in clinical practice to help people relax their bodies and alleviate symptoms of stress.

This practice can also be done at home, although it is not recommended for individuals with severe emotional or mental health disorders. For example, if you feel extremely anxious, it is best to avoid autogenic training or to undergo it only under a specialist's supervision.

6. Shaking the Body

Shaking the body can help release muscular tension, calm down the nervous system, and reduce the amount of adrenaline, thus activating the parasympathetic nervous system. This activity can be beneficial both short- and long-term.

You can shake your body either seated or standing. You can try the "shakedown" exercise: shake each body part for about eight counts; right hand first, then left hand, then right leg, and so on. In the end, you can shake your entire body if you feel comfortable doing it. Then, pay attention to your physiological responses and take a few deep breaths until you feel relaxed.

7. Progressive Muscle Relaxation

Progressive Muscle Relaxation (PMR) is a technique designed to alleviate stress and anxiety by tensing and then relaxing specific muscle groups sequentially. This method encourages you to focus on the feelings of tension and relaxation, enhancing your ability to recognize physical stress signals.

Research has shown that PMR can reduce anxiety and tension, improve sleep, ease neck and lower back pain, improve systolic blood pressure, and even decrease the frequency of migraine attacks.

If you're unsure how to practice PMR, it's best to seek professional advice.

8. Humming

It has been scientifically proven that humming can help activate the vagus nerve and the parasympathetic nervous system.

While humming, focus on the vibration it produces in your chest, throat, and head. Continue humming for about 5-10 minutes with short breaks. Afterward, you may notice that your body and mind feel calmer and lighter.

9. Movement and Exercise

The importance of regular physical activity cannot be overstated! It is beneficial for both your physical and mental health. Exercise can affect numerous biological systems, including your central nervous system.

You can try walking, practicing yoga, swimming, or dancing—all these activities are highly recommended to relieve stress and regulate the nervous system. Gentle yoga practice, in particular, can enhance vagal tone and promote relaxation, so it is an excellent choice for maintaining autonomic nervous system balance.

Hormetic Stress Activities

You can also try weight training and high-intensity interval training (HIIT) but only if you still have some emotional and physical resources to handle the stress they cause. Let us explain why.

Engaging in these activities may sound counterintuitive because your goal is to calm down your nervous system, right? These activities seem to do the opposite. The thing is that not all stress is harmful. In this regard, we should mention the term "hormetic stress," which is used to refer to short-term stressful situations that help us build stress resilience and tolerance. Over time, this can help us recover more quickly from stressful situations.

Hormetic stress occurs during the above-mentioned physical activities like HIIT or weight training, as they activate the sympathetic system and, once done, the parasympathetic nervous system takes over and allows the body to relax. Other activities that can trigger hormetic stress are cold water immersion or taking cold showers, cold/hot therapy, and hot saunas.

It is recommended to talk to your doctor or therapist before engaging in physical activities that cause hormetic stress to ensure they are safe for you.

10. The Power of Touch and Connection

Physical touch and emotional connection are extremely important in regulating the nervous system and promoting relaxation. If you can hug your family or friends, perfect! If you cannot do this at the moment, it's enough to hug or massage yourself, as this can activate the parasympathetic nervous system and calm down the body and mind. Alternatively, you can use a weighted blanket that mimics a hugging effect. It can calm down your mind and even help you fall asleep easier.

Emotional connection through co-regulation can also be of great help to calm down your nervous system. Share your feelings with your friends and family and, in turn, listen to what they have to say as well. This can help you see things from a different perspective and also have a positive effect on the process of breaking negative thought patterns.

Some people feel more comfortable sharing their thoughts with a stranger, in which case a mental health professional or a confidential telephone counseling service can be incredibly helpful.

You can also get a pet! Research shows that building a connection with a pet can significantly improve our nervous system’s health.

11. Aromatherapy and Sensory Activities

Aromatherapy, for instance, has been proven beneficial in increasing parasympathetic activity and balancing the autonomic nervous system. You can use essential oils like lavender, chamomile, and eucalyptus, known for their calming effects.

Here are other sensory-calming activities you can try to reduce stress levels:

• Hold stress balls or hand toys.

• Press your hands and feet together or push your hands against the wall.

• Walk barefoot in nature, ideally on sand or grass.

• Pop bubble wrap.

• Water your plants

• Pet an animal slowly.

• Sit on a rocking chair.

12. Getting Enough Sleep

Sleep deprivation is incredibly common nowadays. It is linked to either an unhealthy lifestyle or sleep disorders like insomnia or obstructive sleep apnea.

It goes without saying that the quality of our sleep plays a crucial role in the proper functioning of our autonomic nervous system and entire body, in fact. However, how can we improve our sleep patterns if the cause of our dysregulated nervous system is stress, burnout, or anxiety? In this case, it can be quite difficult to fall asleep, and, even if we do, our bodies and minds are still tense.

This is where a healthy bedtime routine comes in. It is generally recommended to practice some relaxation exercises before going to sleep, like breathing exercises or progressive muscle relaxation. It may also be a good idea to reduce screen time before sleep, avoid caffeine intake a few hours before bedtime, keep a consistent sleep schedule, improve your sleep environment, and avoid heavy meals at night.

13. Eating Healthily

When the sympathetic nervous system is overactive, our eating habits (and not only!) are altered. This happens because all our resources are directed towards keeping us safe from a potential threat. Plus, the high levels of cortisol can trigger cravings for unhealthy foods.

When we don't eat healthily, we put extra stress on our bodies, further dysregulating the nervous system. A full circle. This is why proper nutrition is extremely important if you want to calm down your nervous system. Therefore, try incorporating into your diet:

• Many fruits and vegetables

• Foods rich in vitamins B, C, and D

• Foods and drinks rich in calcium

• Foods rich in omega 3-fatty acids

• Complex carbohydrates like whole-grain pasta or wild rice

Avoid drinking too much coffee (and tea, for that matter, because it also contains caffeine) and limit your sugar intake.

Calm Down Your Nervous System with Mendi!

Having been discovered in the 1960s, neurofeedback is now considered a powerful tool for both managing mental health conditions and improving one's overall health and well-being.

If you want to try neurofeedback to calm your nervous system, clear your mind, and train your body to relax and unwind after a busy day, you can test the Mendi headband! Our product utilizes an advanced neurofeedback system, designed and validated with input from leading neuroscience experts to ensure its foundation in scientific principles.

By using the Mendi device for only 3-15 minutes three times a week, you can significantly improve your emotion regulation skills, stay grounded in the present moment, and generally train your brain to respond differently to stressors.

Frequently Asked Questions

What are the symptoms of an overstimulated nervous system?

The symptoms of an overstimulated nervous system include changes in sleep patterns and appetite, memory problems, inability to concentrate, increased negativity, irritability, and mood swings, among others.

What is the quickest way to calm down the nervous system?

The quickest methods to calm down the nervous system include deep breathing, hugging yourself or others, gentle physical activity like stretching or yoga, laughing, humming, singing, and meditating.

Why is my nervous system so overactive?

An overactive nervous system is often caused by chronic stress from work, finances, or relationships, which can lead to anxiety and sleep disturbances. It can also be caused by traumatic experiences, hormonal imbalances, and certain health conditions that can affect the autonomic nervous system.

Can neurofeedback help calm down the nervous system?

Neurofeedback can be a powerful tool in calming down the nervous system, as it can help individuals train their responses to various stressors and control their brain activity to achieve the desired state of mind - in this case, calmness and relaxation.