Numerous techniques aimed at “resetting” the nervous system have gained popularity online, ranging from tapping your hand to using vibrating plates. Methods such as cold water immersion, humming, gargling, yawning, and using spiky acupressure mats are being promoted as effective ways to help individuals regain balance and tranquility. The term “dysregulated” has emerged in discussions about stress, replacing the more traditional notion of simply feeling “stressed.”
The nervous system plays a crucial role in human functioning. Dr. Serena Lai, a consultant psychiatrist and associate medical director at the London Psychiatry Clinic, explains, “It serves as the body’s communication and control network.” This system, which comprises the brain and spinal cord, communicates with the entire body via nerves, allowing us to perceive both external and internal stimuli. With this information, we are able to process our surroundings and respond appropriately.
Within this system, the autonomic nervous system regulates automatic functions such as heart rate, blood pressure, and digestion. It consists of two primary branches. “The sympathetic system triggers our fight or flight response, enabling us to mobilize resources in reaction to challenges,” Dr. Lai describes. “In contrast, the parasympathetic nervous system, often referred to as the rest and digest mode, conserves energy, slows the heart rate, and aids in recovery.”
During stressful situations—whether due to an urgent email or a personal loss—the sympathetic system becomes more active. This heightened state leads to an increased heart rate, muscle tension, altered digestion, and heightened alertness. These evolutionary responses were originally designed to address threats from predators, but in modern times, even the news of a celebrity’s death on social media can trigger these reactions. Consequently, the concept of resetting the nervous system has a strong appeal for many, as individuals seek relief from overstimulation and a return to a more stable state.
However, experts unanimously agree that the notion of “resetting” the nervous system is misleading and not a goal we should pursue. Sympathetic activation is essential for engaging in physical activity, maintaining focus, meeting deadlines, and handling demanding situations. The real concern arises when individuals struggle to return to a state of calm after experiencing stress, which can lead to feelings of being both wired and fatigued, as well as contribute to inflammation and various cardiovascular and metabolic issues. An effectively functioning autonomic nervous system is not one that remains perpetually calm; rather, it is adaptable to varying circumstances.
The discussion surrounding nervous system regulation often focuses on the vagus nerve—a pair of nerves containing approximately 80,000 fibers each, extending from the brain down through the neck and into the chest and abdomen. This nerve plays a vital role in slowing the heart rate and is integral to the body’s recovery processes, making it associated with relaxation and stress relief. Increased “vagal tone” is commonly viewed as an indicator of enhanced vagus nerve function.
Dr. Kevin Tracey, a neurosurgeon and author of “The Great Nerve,” notes that one of the most prevalent methods for assessing vagal and parasympathetic activity is through heart rate variability (HRV). “HRV measures the time between individual heartbeats; generally, greater variability indicates stronger vagal influence,” he explains. A higher vagal influence suggests that the parasympathetic system is more dominant, leading to feelings of calmness. Conversely, sympathetic activation tends to decrease the time interval between heartbeats.
Understanding how to effectively engage with your nervous system can enhance its flexibility, allowing individuals to tackle challenges when necessary and subsequently recover. Several science-supported practices can facilitate this process.
Slow breathing techniques have been shown to boost HRV and promote parasympathetic activity. Dr. Lai points out, “One study indicated that practicing slow-paced breathing, around six diaphragmatic breaths per minute, is one of the most effective means of achieving an acute improvement in heart rate variability.” She advises inhaling for five seconds, exhaling for five, and repeating this cycle for five to ten minutes.
Cyclic sighing is another beneficial technique. This method involves taking a deep breath, followed by a shorter “sip” of air to fully expand the lungs, and then a prolonged, slow exhale through the mouth. Research has shown that practicing this technique for just five minutes each day can enhance mood and decrease respiratory rate, with effects becoming more noticeable over the course of a month.
“Meditation, which encourages mindfulness and present-moment awareness, is an excellent practice for decelerating heart rate,” Dr. Tracey states. He emphasizes that combining meditation with paced breathing can effectively lower heart rates. Various applications like Headspace, Insight Timer, and Calm can assist individuals in integrating this practice into their daily lives.
Other mindfulness practices, such as body scanning—where one relaxes, closes their eyes, and reflects on physical sensations—and yoga, may also promote parasympathetic activity. A study from 2018 suggested that many of these techniques naturally slow the breath, subsequently influencing vagal activity.
Dr. Vishnuraj Prakash, head of Ayurveda and functional medicine at Tulåh Clinical Wellness in Kerala, India, highlights the importance of “sensory quiet” for autonomic recovery, recommending periods of doing nothing without distractions such as phones or podcasts.
“Movement is incredibly beneficial as it alters your physical state,” asserts somatic practitioner Nahid de Belgeonne. She explains that prolonged sitting can lead to muscle contraction and shallow breathing, and getting up to move can disrupt this state. She encourages individuals to embrace a certain level of restlessness throughout the day and to take regular walks.
Research supports the idea that consistent aerobic exercise—whether through walking, cycling, or swimming—can significantly improve overall well-being and support the regulation of the nervous system.
