3 Ways To Calm Your Nervous System

Simple strategies to cope and to calm

Nov 05, 2024

I won’t say much this morning because I don’t have much to say. It’s hard to find calm amidst chaos, and it’s hard to find peace in the unknown. I believe Kamala Harris will be the next president, until then, let’s continue to take care of ourselves, and each other.

When I thought about what I wanted to leave you with today, I knew just the right person to help me. My friend and fellow Vermonter Carolyn Barnwell is a stress resilience teacher and high-performance coach who helps people destress and access more energy and focus with body/mind tools.

Carolyn’s classes and teachings have shown me the possibilities of managing stress and anxiety by calming the body. I asked Carolyn for advice on how to cope with the worry and stress many of us are feeling, and she shared 3 simple ways to calm your nervous system.

Carolyn’s strategies and advice are below, and if you’re looking for some guidance, she is leading body-first stress release practices on Instagram Live today at 1pm EST or you can find her at shakeawaystress.com if you're staying off social media.

If you're looking to calm your mind, start by calming your body. Here’s the secret: a whole lot more information flows from your body to your brain than the other way around. (In fact, 80% of nerves flow body-to-brain versus 20% brain-to-body). When your body is tense, stressed, or in “fight or flight” mode, it sends signals to your brain that reinforce worry and anxiety. But the reverse is also true! By focusing on physical relaxation, you kickstart a feedback loop that tells your mind, “It’s okay to let go. You are safe.” This connection is powerful; when you tend to your body on a nervous system level, your mind follows suit, easing into a state of calm more naturally and effectively.

Here are three simple practices that signal to your body that it's safe to drop into a more calm, regulated state:

Shake It Out

Shaking is a healthy way to metabolize anger, anxiety, or overwhelm. Find a private space, stand with your feet hip-width apart, and shake out each part of your body, starting with your hands and arms, then moving to your shoulders, torso, legs, and feet. Gradually build intensity, shaking your whole body as if you’re shaking off the intensity. Imagine the tension and stress leaving your body with each shake. You can even add vocal expressions, like sighs or groans, or grab some pillows and throw them down as hard as you can onto the floor to release the energy fully.

Take an Unplugged Walk

A big reason many of us go into a stress response is because we’re overstimulated and overloaded with inputs: Too much screen time, too much information, too many worries and emotions to think straight. The rhythmic, natural left-right motion of walking can help soothe the nervous system, reduce stress, and promote emotional processing. Studies have shown that unplugged time outdoors can even increase serotonin and dopamine levels, too, enhancing feelings of happiness and well-being. And of course, getting outside into nature can lower blood pressure and have a calming effect on the nervous system-- even if it’s only for a few minutes.

4-7-8 Breathing

This breathing technique emphasizes a slow, controlled rhythm—inhale for 4 seconds, hold for 7, and exhale for 8—to engage the body’s relaxation response. This comes from the ancient yogic practice called pranayama.

Exhale Completely: Breathe out through your mouth, so you empty your lungs.
Inhale for 4 Counts: Breathe in quietly through your nose while counting to four at your own pace.
Hold for 7 Counts: Gently hold your breath and count to seven.
Exhale for 8 Counts: Slowly breathe out through your mouth for eight counts, making a “whoosh” sound by slightly pursing your lips around your tongue.
Repeat: Complete three more cycles for a total of four.

As with all nervous system regulation tools, the more often you practice it, the more effective it becomes at helping you relax.

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