Calming an Overactive Nervous System: Science-Backed Techniques for Stress Relief
- Kai Bailin
- Apr 4
- 18 min read
Feeling constantly on edge? Many overwhelmed professionals live in a state of chronic stress, where the nervous system is stuck in overdrive. An overactivated nervous system (essentially a prolonged “fight-or-flight” state) can lead to anxiety, exhaustion, and even physical burnout. Fortunately, emerging research in somatic therapy, mindfulness, neuroscience and more offers hope. By engaging the body’s natural calming mechanisms, we can intentionally shift into “rest and digest” mode and regain a sense of balance.
In this article, we’ll explore effective, science-backed techniques to calm an overactive nervous system – without relying solely on breathwork. These practical tools – from grounding and orienting exercises to bilateral stimulation, co-regulation, gentle movement, sensory therapies, vagus nerve activation, and even nature prescriptions – can help reset your nerves when stress runs high. Each method is supported by credible research or clinical insight, and all are accessible to busy professionals who need quick, tangible ways to find calm in the chaos.
Understanding an Overactivated Nervous System
When you face constant deadlines, emails, and pressure, your body may stay in a heightened stress response. The sympathetic nervous system (the “fight-or-flight” branch) remains turned on, flooding you with stress hormones and tension. Over time, this dysregulated state can cause symptoms like persistent anxiety, poor sleep, irritability, brain fog, and even pain or digestive issues . In other words, your internal “alarm” never quite shuts off.
What’s needed is to engage the parasympathetic nervous system – the “rest-and-digest” branch – which acts as a brake to calm the body after stress. Nervous system regulation is essentially the process of bringing your body’s “alarm system” back into balance. It means shifting from a constant state of high alertness to a place of calm and centeredness . Below, we outline several proven strategies to help achieve this shift. By regularly practicing these techniques, you train your nervous system to recover more quickly from stress and build resilience.
(And yes, deep breathing is a great start – but beyond breathwork, there’s a whole toolkit of other approaches you can use!)
1. Grounding Yourself in the Present Moment
One immediate way to soothe an overactivated nervous system is through grounding techniques. Grounding means deliberately connecting with the here-and-now using your senses or contact with supportive surfaces. By doing so, you pull yourself out of racing thoughts or panic, and send signals of safety to your body.
Research shows that “grounding” the body can have powerful physiological effects: it may reduce stress, normalize cortisol levels, and shift the nervous system from sympathetic toward parasympathetic activation . In fact, studies on earthing (bare-skin contact with the earth) found that direct ground contact lowers stress and even improves sleep by calming the autonomic nervous system . While you might not always kick off your shoes at the office, you can still ground yourself in other ways.
Practical grounding techniques (no grass required):
5-4-3-2-1 sensory scan: Name 5 things you can see, 4 things you can feel (feet on floor, chair support, etc.), 3 things you hear, 2 you can smell, and 1 you can taste. This classic exercise engages multiple senses and interrupts anxious loops.
Touch and feel: Grab a nearby object (a pen, a mug) and pay attention to its texture, temperature, and weight. Or press your feet firmly into the floor and notice the sensation of support.
Body awareness: If possible, place your hands on something natural – the wooden surface of your desk, a stone, or even your own arms – and notice the connection. Simply feeling your body in contact with a surface can ground you and bring a sense of stability.
By anchoring your attention to the physical present, you remind your nervous system that in this moment, you are safe. Grounding exercises like these are often taught in somatic therapy to help clients find stability. Over time, they can increase your heart rate variability (a marker of nervous system flexibility) and promote a calmer baseline . It’s a simple practice you can do any time you feel overwhelmed – even in the middle of a work meeting.
2. Orienting: Scanning Your Surroundings for Safety
While grounding draws on touch and internal sensations, orienting is about using your eyes and ears to actively scan your environment. This technique, derived from somatic experiencing therapy, involves deliberately looking around your space and noticing that you’re not in immediate danger. It may sound trivial, but orienting can powerfully reassure a trauma- or stress-triggered nervous system that the threat has passed.
Think of how animals look around after a scare – humans can do this too, to tell the brain it can stand down. From a neuroscience perspective, orienting taps into our social engagement system and vagus nerve: allowing the head and eyes to move signals the body to shift out of freeze or fight mode . One guide explains that “orienting allows us to engage the same parts of the face and neck involved in the social engagement system, which stimulates the ventral vagus nerve”, activating a calming, parasympathetic response . Essentially, looking around with curiosity can put the “brakes” on an overactive heart and mind, helping you reconnect with the here-and-now.
How to practice orienting: Sit or stand comfortably and slowly let your gaze sweep the room or area you’re in. Gently move your head and neck as you look to your left, to your right, and even behind you, breathing slowly. Notice the colors, objects, light, and shadows around you. Perhaps you see your office plants, the view out the window, or a friendly face passing by. Observe that in this moment, nothing is attacking you.
As you do this, try to keep your exhale long and muscles relaxed. This isn’t a vigilant, “where’s the danger?” scan; it’s a relaxed exploration to remind your body that your surroundings are actually okay. Orienting works by updating your brain’s “safety map.” When your eyes take in cues of safety (like familiar furniture, the calm environment, or neutral people around), the vagus nerve sends signals to slow your heart rate and ease up on stress hormones . Even a minute of orienting – say, after a difficult phone call – can help your system downshift from high alert.
3. Bilateral Stimulation: Tapping into Both Sides of the Brain
Another somatic tool gaining popularity for anxiety and trauma relief is bilateral stimulation. This means engaging the left and right sides of your body (and brain) in an alternating rhythm. Therapies like EMDR (Eye Movement Desensitization and Reprocessing) use bilateral stimulation – often through guided eye movements or tapping – to help process traumatic memories. But you can also use simple bilateral exercises on your own to break out of panic and “reset” your nervous system.
Why it works: Bilateral stimulation engages both hemispheres of the brain and can activate a parasympathetic, calming response . It’s been likened to creating a “symphony of neural activity” that helps move the brain out of a stuck fight-or-flight loop. The alternating pattern may mimic the effects of REM sleep (when we naturally process stress) and quiets the amygdala, the brain’s fear center . In essence, bilateral input serves as a soothing neural lullaby that “turns down the volume” on anxiety-related brain activity .
Easy bilateral exercises to try:
Butterfly hug: Cross your arms over your chest and tap your hands on your shoulders or upper arms in an alternating rhythm (left-right-left-right). Do this for a minute while breathing slowly. This EMDR-inspired self-hug can quickly reduce anxiety intensity.
Knee or thigh tapping: While seated, tap your right hand on your right thigh, then left hand on left thigh, alternating back and forth. You can do this under a desk if you’re feeling anxious during a meeting. The rhythmic motion is subtle but effective at refocusing your mind.
Alternating foot pressure: If tapping with your hands isn’t possible, try pressing your feet into the ground one at a time (as if slowly marching in place while seated). Push your right foot down, then left, back and forth. This engages your legs in bilateral stimulation and can be especially grounding when feeling dissociated or “out of body.”
Bilateral stimulation helps connect the logical and emotional parts of the brain, fostering better emotional regulation and a sense of safety . Studies have noted that it can decrease reactivity to stressors and even dampen the physiological symptoms of panic disorder . Next time you notice your heart racing with anxiety, give one of these rhythmic techniques a try – you may find your mind and body start to calm as the two sides of your nervous system come back into harmony.
4. Co-Regulation: Calming Through Connection
Humans are social creatures, and our nervous systems are wired to calm down with the help of others. Co-regulation refers to the process of syncing your nervous system with a regulated, safe person (or even an animal). Think of how a crying child finds relief when held by a calm parent – their heartbeat slows as they are gently rocked. Adults, too, can leverage co-regulation: by connecting with someone who exudes calm and care, your body can literally “catch” those calm signals and stabilize.
In the framework of the polyvagal theory, co-regulation is a crucial part of our social engagement system. It’s defined as “the reciprocal and synchronized regulation of physiological and emotional states between individuals during social interactions.” In other words, when you interact with someone in a positive, soothing way – through touch, voice, eye contact, or presence – both of your nervous systems start to attune to each other. Heart rates, breathing, and even hormonal rhythms can become synchronized . If the other person is calm, their parasympathetic (vagal) activity can help bring your state down to a calmer level as well .
This biological phenomenon explains why “venting” to an empathetic friend, getting a hug from a loved one, or even sitting quietly with a trusted colleague can be so calming. During co-regulation, the vagus nerve and social engagement circuits turn on, promoting feelings of safety, trust, and relief . In fact, simply hearing a calm person’s voice or seeing a kind facial expression can start this calming cascade.
Ways to find co-regulation when you’re stressed:
Connect with a supportive person: It could be a quick phone or video call to a close friend, stepping into a colleague’s office to chat, or sitting down with a family member after work. Tell them you’re feeling overwhelmed – often their reassuring words or even their tone can help steady you.
Physical comfort: If you have someone you’re close to, ask for a hug or put a hand on their arm. Physical touch releases oxytocin and can synchronize heart rhythms, shifting both people toward a calm state . Even cuddling your pet for a few minutes can have a co-regulating effect (many people find their dog or cat to be an excellent calming presence after a hard day!).
Therapeutic settings: If stress is chronic, working with a therapist who provides a safe, attuned relationship is a form of co-regulation that can, over time, teach your nervous system how to self-soothe. The therapist’s regulated nervous system serves as a model, and your system learns to echo that stability.
In moments of crisis, don’t underestimate the power of “borrowed” calm. Our nervous systems literally communicate with each other via subtle cues – a field of research called interpersonal neurobiology. By intentionally seeking out a calming presence, you leverage this built-in capacity for mutual regulation. One study even notes that co-regulation can lead to synchronized reductions in heart rate and a shift toward the parasympathetic state of relaxation and social ease . So, the next time you feel on the verge of burning out, reach out to that friend or loved one who helps you feel grounded. It’s not weakness – it’s biology, and it works.
(On the flip side, be mindful of who you turn to: co-regulation means we can also “catch” anxiety from others. When you’re overwhelmed, try to seek out the calmest person in your circle, not the most anxious!)
5. Movement and Stretching to Release Tension
When stress hormones are surging, one of the best ways to calm your nerves is to move your body. Physical movement – whether it’s a brisk walk, some gentle stretching, or a quick dance to your favorite song – can literally burn off excess adrenaline and signal to your brain that it’s okay to relax. Exercise is well-known for its mental health benefits, and part of the reason is its impact on the nervous system.
During the fight-or-flight response, your body tenses up muscles and primes itself to run or fight. If you don’t actually move (as is often the case when stress comes from emails and not tigers), that tension lingers. Movement completes the stress cycle. As Harvard Health explains, “Exercise, such as taking a brisk walk shortly after feeling stressed, not only deepens breathing but also helps relieve muscle tension.” When your muscles release their contraction, it sends feedback to your brain that the threat has passed, allowing your parasympathetic system to take over with its calming effects.
How to incorporate movement for quick relief:
Stretch it out: Stand up and stretch your arms overhead, roll your shoulders, or do a gentle chest-opening stretch. Stretching activates blood flow and can trigger a relaxation response in over-tense areas. Even a five-minute yoga break (try some neck stretches or a forward fold) can be incredibly restorative during a hectic workday.
Shake or wiggle: If you’re alone, try literally shaking out your body. Many animals tremble or shake after a fright to discharge energy. You can do a human version – shake your hands, bounce your knees, or wiggle in your chair. It might feel silly, but it helps release built-up adrenaline.
Take a movement break: Walk to the restroom on another floor, step outside for a quick lap around the building, or do a set of stair climbs. Getting your heart rate up for even a couple of minutes and then letting it recover helps reset your autonomic balance. After exercise, the parasympathetic system kicks in to lower your heart rate and blood pressure, leading to an overall calmer state.
If you have more time, mind-body exercises like yoga, tai chi, or qi gong are gold for nervous system regulation. These practices combine movement with mindful breathing and have been shown to reduce anxiety and cortisol levels. Even simple aerobic exercise has profound effects: regular moderate exercise increases your vagal tone (a measure of parasympathetic strength) . Over time, this makes you more resilient to stress. But on a day-to-day basis, just remember that when in doubt – move! Stuck on a frustrating project? Get up and stretch or walk for 5 minutes. You’ll likely return not only calmer, but also clearer-headed.
(Bonus: Movement has cumulative benefits. Consistent exercise can actually lower your baseline stress reactivity over the long run, meaning your nervous system won’t go into overactivation as easily in the first place.)
6. Vagus Nerve Activation for Relaxation
You might not have heard of the vagus nerve until recently, but it’s become a wellness buzzword for good reason. The vagus nerve is the longest cranial nerve in the body and a key player in the parasympathetic nervous system – it’s like a secret switch for turning on calm and relaxation. When activated, the vagus nerve sends signals that slow your heart rate, lower blood pressure, and relax your muscles . Essentially, it tells your body “It’s okay to rest now.”
While medical-grade vagus nerve stimulation (via implanted devices) is used for certain conditions, there are simple techniques you can do yourself to stimulate your vagus nerve naturally. Many of these involve the sensory nerves and muscles connected to the vagus pathway, triggering what’s called the mammalian dive reflex or other vagal responses. Here are some science-backed methods to try when you need to calm down fast:
Cold exposure: Splash cold water on your face or place a cool pack on your neck. The sudden cold triggers the “dive reflex,” activating the vagus nerve to rapidly slow your heart rate. Research shows that icing the vagus (for example, via a cold pack on the face or neck) can “slow down your heart rate and signal your body to relax.” Even simply drinking ice-cold water or stepping out into chilly air for a moment can help engage this response .
Humming or singing: The vagus nerve is connected to your vocal cords and the muscles at the back of your throat. When you hum, chant “Om,” or sing loudly, you create vibrations that stimulate the vagus nerve. In one study, listening to and making music had a soothing, vagus-activating effect . So, next time you’re anxious, try humming a favorite tune or doing some gentle chanting – it might physically calm your nerves.
Self-massage (especially foot or neck): Gentle pressure applied to certain areas can also engage the vagal response. For instance, foot reflexology has been found to increase vagal activity and lower blood pressure . You can simply give yourself a foot rub or a neck massage. Even massaging the carotid sinus area (at the sides of your neck, under the jaw) is a known vagus nerve trick – though do this carefully and gently, as pressing too hard can cause lightheadedness.
Activating the vagus nerve essentially flips the switch on your parasympathetic nervous system. People often notice a feeling of heaviness or a sigh when it kicks in – that’s your heart rate slowing and muscles unclenching. One review of vagus-influencing techniques noted improvements in anxiety and mood when people practiced these exercises regularly . The beauty is that vagal maneuvers are free and quick – whether it’s a cold splash after a tense meeting or humming in your car on the drive home, you have a direct line to calm your physiology.
(Fun fact: The “Valsalva maneuver” – taking a deep breath and bearing down as if blowing up a balloon – is another vagus-activating trick often used to halt panic attacks or even slow a racing heartbeat. It essentially stimulates the vagus via pressure. However, simpler techniques like those above are usually sufficient and more comfortable!)
7. Nature Therapy: Forest Bathing and “Prescribing” Time Outdoors
Imagine stepping into a quiet forest, sunlight filtering through leaves, the sound of birds and a gentle breeze around you. Immediately, many people feel their shoulders drop and breath deepen. It’s not your imagination – time in nature has a profound regulatory effect on the nervous system. So much so that doctors in some countries literally “prescribe” time outdoors as a treatment for stress.
In Japan, the practice of Shinrin-yoku or “forest bathing” (immersing oneself in the atmosphere of the forest) has been a formal stress reduction activity since 1982, when it was introduced to help overworked employees unwind . Initially a common-sense idea, forest bathing is now backed by a growing body of clinical evidence. Japanese researchers founded the field of “Forest Medicine” and have conducted serial studies on the physiological impacts of forest environments. The results are striking: Spending time in a forest lowers stress hormone levels (cortisol, adrenaline) and reduces blood pressure and heart rate, while simultaneously increasing parasympathetic nerve activity (the calming branch of the nervous system) . In short, nature helps put your nervous system back in balance, decreasing the biomarkers of stress and boosting those of relaxation.
What’s more, these benefits aren’t limited to deep wilderness. Even urban parks and green spaces can induce calmer nervous system states . Recognizing this, healthcare providers globally have begun adopting “green prescriptions.” A 2024 scientific review noted that forest bathing has so many positive health effects that it is “becoming a prescribed dose (specific time spent in nature) by health care providers.” In practice, this might look like a doctor advising a patient to spend 2 hours per week in a park, or programs that send text reminders to “fill” your nature prescription . It’s an emerging wellness trend grounded in solid science.
So how can you harness nature’s calming power in your busy life? Here are a few suggestions:
Micro-dose nature daily: Even if you can’t escape to the mountains, find small ways to connect with nature. Eat lunch under a tree, walk a leafy route home, or simply take 5 minutes to stand outside and gaze at the sky. These mini “forest baths” can reset a frazzled mind.
Unplug in green space: When you feel burnout coming on, skip another coffee break and seek out a green break instead. A 15-minute walk in a garden, park, or any area with trees and grass can significantly lower your cortisol levels and muscle tension. Leave your phone behind if you can, and really soak in the natural stimuli – the colors of plants, the pattern of clouds, the chirping of birds.
Plan regular nature outings: Treat time in nature as a legitimate health appointment. Whether it’s a weekly hike, a weekend beach trip, or just gardening in your yard, schedule it in. Think of it as charging your nervous system’s battery. Studies on forest therapy programs show that participants report less anxiety and moodiness and more vigor after even a single afternoon in nature .
The healing effects of nature are so robust that some researchers believe exposure to natural environments should be a routine part of mental healthcare. One landmark study found forest bathing trips boosted people’s Natural Killer cells (important for immunity) and reduced stress for weeks afterwards . While your results may vary, the takeaway is clear: time in nature is not a luxury – it’s a necessity for a healthy, regulated nervous system. So, the next time you’re advised to “get some fresh air” when you’re stressed, take it seriously! Your body and brain will thank you.
“Almost everything will work again if you unplug it for a few minutes, including you.” — Anne Lamott. This witty quote carries a deep truth: when your system is overwhelmed, sometimes the best thing you can do is unplug – literally and figuratively. Stepping away from work and stimuli, even briefly, allows your nervous system to reboot. Whether you choose to unplug by taking a mindful walk outside, practicing a grounding exercise at your desk, or sitting with a friend over a cup of tea, give yourself permission to pause. In that pause, your body can recalibrate from chaos toward calm.
Bringing It All Together
Modern professionals juggle a lot – and our nervous systems often bear the brunt. The good news is that we are not helpless in the face of stress. The techniques outlined above form a toolkit you can draw from whenever you start to feel that telltale nervous system overdrive. Even better, these approaches are mostly quick, subtle, and free, so you can integrate them into your daily routine.
For example, you might start your morning with a few minutes of humming or gentle stretching (vagus activation + movement), use a grounding 5-4-3-2-1 exercise during a mid-morning stress spike, take a brisk walk or do some taps before that big presentation, call a friend after a tough meeting for some co-regulation, and wind down in the evening by listening to calming music or stepping outside to stargaze. Sprinkling these practices through your day can prevent stress from snowballing and keep your nervous system more balanced.
Key takeaway: You have more control than you might realize over your own biology. By engaging your senses, body, and social support, you send your nervous system clear messages of safety. Over time, these small interventions build a resilient baseline, so you don’t get stuck in high-alert as often or as intensely. Instead, you’ll find it easier to stay in that focused-yet-calm zone that allows you to perform at your best.
Next time you feel overwhelmed, remember the strategies here – ground yourself, orient to the present, get moving, hum a tune, reach out to someone, or step outside. These science-backed tools can guide your overcharged nervous system back to a state of equilibrium. In the fast-paced world we live in, think of them as your personal “circuit breakers” to prevent burnout. With practice, you’ll not only calm an overactive nervous system when it flares up, but also teach it a new pattern: one that knows how to unwind, relax, and reset. Your body’s natural calm is waiting – and now you have the roadmap to find it.
Focus Keyword: calm an overactive nervous system
Supporting Keywords: nervous system regulation, somatic techniques, grounding exercises, orienting for safety, bilateral stimulation, co-regulation, vagus nerve stimulation, stress relief for professionals, forest bathing (Shinrin-yoku), nature therapy for stress .“Almost everything will work again if you unplug it for a few minutes, including you.” — Anne Lamott. This witty quote carries a deep truth: when your system is overwhelmed, sometimes the best thing you can do is unplug – literally and figuratively. Stepping away from work and stimuli, even briefly, allows your nervous system to reboot. Whether you choose to unplug by taking a mindful walk outside, practicing a grounding exercise at your desk, or sitting with a friend over a cup of tea, give yourself permission to pause. In that pause, your body can recalibrate from chaos toward calm.
Bringing It All Together
Modern professionals juggle a lot – and our nervous systems often bear the brunt. The good news is that we are not helpless in the face of stress. The techniques outlined above form a toolkit you can draw from whenever you start to feel that telltale nervous system overdrive. Even better, these approaches are mostly quick, subtle, and free, so you can integrate them into your daily routine.
For example, you might start your morning with a few minutes of humming or gentle stretching (vagus activation + movement), use a grounding 5-4-3-2-1 exercise during a mid-morning stress spike, take a brisk walk or do some taps before that big presentation, call a friend after a tough meeting for some co-regulation, and wind down in the evening by listening to calming music or stepping outside to stargaze. Sprinkling these practices through your day can prevent stress from snowballing and keep your nervous system more balanced.
Key takeaway: You have more control than you might realize over your own biology. By engaging your senses, body, and social support, you send your nervous system clear messages of safety. Over time, these small interventions build a resilient baseline, so you don’t get stuck in high-alert as often or as intensely. Instead, you’ll find it easier to stay in that focused-yet-calm zone that allows you to perform at your best.
Next time you feel overwhelmed, remember the strategies here – ground yourself, orient to the present, get moving, hum a tune, reach out to someone, or step outside. These science-backed tools can guide your overcharged nervous system back to a state of equilibrium. In the fast-paced world we live in, think of them as your personal “circuit breakers” to prevent burnout. With practice, you’ll not only calm an overactive nervous system when it flares up, but also teach it a new pattern: one that knows how to unwind, relax, and reset. Your body’s natural calm is waiting – and now you have the roadmap to find it.
References
Chevalier, G., Sinatra, S. T., et al. (2012). Earthing: Health implications of reconnecting the human body to the Earth’s surface electrons.
Porges, S. W. (2011). The Polyvagal Theory: Neurophysiological Foundations of Emotions, Attachment, Communication, and Self- regulation.
Somatic Experiencing® International. (n.d.). What is Somatic Experiencing?
EMDR International Association. (n.d.). About EMDR Therapy.
Lee, C. W., & Cuijpers, P. (2013). A meta-analysis of the contribution of eye movements in EMDR therapy.
Coan, J. A., Schaefer, H. S., & Davidson, R. J. (2006). Lending a hand: Social regulation of the neural response to threat.
Polyvagal Institute. (n.d.). The Science of Safety and Connection.
Harvard Health Publishing. (n.d.). The Secret to Better Health — Exercise.
Harvard Health Publishing. (n.d.). What happens in your body when you exercise?
U.S. National Library of Medicine. (n.d.). Vagus Nerve Stimulation.
Brown, R. P., & Gerbarg, P. L. (2012). Vagal Tone and the Practice of Breath Regulation in Psychiatry.
Li, Q. (2010). Effect of forest bathing trips on human immune function.
Antonelli, M., Barbieri, G., & Donelli, D. (2021). Effects of Forest Bathing (Shinrin-yoku) on Levels of Cortisol as a Stress Biomarker: A Systematic Review and Meta-analysis.
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