Nervous System Reset Guide
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This guide includes:
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4 Step Nervous System Reset
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Nervous System Reset Checklist
4 Step Nervous System Reset
A simple practice you can do anywhere in 3–5 minutes.
Here’s a practice that will quickly reset your nervous system so you can feel lighter, calmer, and more grounded. Research shows that when your nervous system is relaxed, all functions of your mind and body are improved so you can experience greater health, connection, and happiness.
1. Reset the Body
Gently release physical tension.
Roll your shoulders, loosen your jaw, and lightly shake out your hands or legs for 10–20 seconds.
This signals to your body that it’s safe to let go of stress.
2. Calm the Breath
Slow, deep breathing tells your nervous system it’s safe.
Inhale slowly through your nose for 4 seconds
Exhale slowly through your mouth for 6 seconds
Repeat for 5 breaths.
Longer exhales help shift the body out of stress mode.
3. Steady the Mind
Name what you’re experiencing.
Quietly ask yourself:
“What am I feeling right now?”
Simply naming the emotion helps the brain process it and reduce overwhelm.
4. Reconnect to What Matters
Bring your attention to something grounding.
Choose one:
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Think of one thing you’re grateful for
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Take one small step toward something meaningful
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Remind yourself: “I can handle this moment.”
Even small shifts restore a sense of control and calm.
Tip:
Practice this reset once or twice a day, especially when you feel overwhelmed, tired, or reactive.
Small resets throughout the day help retrain your nervous system to return to balance.
Nervous System Reset Checklist
A simple practice you can do anywhere in 3–5 minutes.
You may notice that you do some of these things intuitively, keep it up! To make it even more effective, start doing these things intentionally with a mental affirmation of “I’m settling and regulating my nervous system, this is actively reducing my stress”, and then take a big, deep belly breath.
Honor yourself by choosing just 2 practices that will make the biggest difference for you at this moment.
Physical:
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Deep Breathing - in through the nose & out through your mouth, focus on relaxing the belly
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Go for a walk in nature or around the block
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Shake out all of your limbs and roll your head, stretch
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Sing, dance, or play music
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Hydrate- add electrolytes to filtered water.
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Add color to meals- aim for 3 colors on a plate (red, orange, yellow, green, blue/purple, tan/brown)
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Sleep - take a nap, go to bed early, or let yourself sleep in
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Sunshine - especially in the morning
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Grounding - notice 4 objects, 3 sounds, 2 textures, 1 smell, 1 taste OR focus your attention on your feet
Mental/Emotional:
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Name your feelings: Google an emotion wheel and identify what you’re experiencing
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Journal about what’s bothering you
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60 second pause- pause, notice your breath, and scan your body
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Scream into a pillow
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Challenge the story- just the facts, miss. Ask yourself : What is really true right now?
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Try reframing the situation.
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Remind yourself of past wins, you can do hard things
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Affirmations- use “I am” statements to shift your mindset: I am safe. I am capable. I am a good person.
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Visualize your future self- Visualize a moment later in the day where you feel calm and confident—hold it for 1–2 minutes.
Connection:
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Call a friend and let them know what's really going on with you
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Support someone you love or care about (if you have capacity)
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Set a boundary - honor your own time and energy by saying no to one thing
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Hug someone like you mean it!
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Send a thank-you text to someone who matters
Spiritual:
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Gratitude journaling - write down 3 things you’re grateful for at the end of the day
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Gratitude prayer/affirmation - recall all you have to be thankful for using “I am” statements
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Set intentions in the morning: take 3 deep breaths & set a positive intention for yourself
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Make a list of things most important to you. How are you acting on those values? Choose 1 focus per day and take action on something meaningful to you.
Even 1 minute of quietly noticing your body and breath helps reset the nervous system. Your brain and body chemistry change in just 11 seconds when you start doing deep breathing- that’s 3 breaths!
Looking for personalized support?
Carrigan Ham, Holistic Practitioner