9 Ways to Calm Your Nervous System (When You’re One Tiny Inconvenience Away From Crying or Screaming)

When your nervous system is overwhelmed, everything feels like a lot.
Your patience is thin, your body feels puffy, your brain is loud, and your soul is like:
“Can I just… not today?”

The truth?
Your nervous system doesn’t need a full wellness overhaul.
It needs softness, warmth, and tiny rituals that remind your body it’s safe.

Here’s how to go from frazzled → grounded, naturally, gently, and in total Ora energy.

1. Breathe like you’re actually trying to exhale your stress

The quickest reset for your nervous system?

Inhale 4. Exhale 6.
Longer exhales flip your body out of fight-or-flight.

Do it for one full minute and tell me you don’t feel like your shoulders teleported downward.

2. Warm foods only — think cozy, not crunchy

When you’re dysregulated, your digestion slows down… which makes everything worse.

Warm foods help your body relax:

• Soups & stews

• Cooked veggies

• Oatmeal

• Ginger-turmeric teas

• Brothy meals

Save the iced greens for days you’re feeling emotionally stable.

3. Minerals, minerals, minerals

Your nervous system runs on minerals.
Low minerals = feeling wired, emotional, puffy, overwhelmed.

Add more:

• Coconut water

• Magnesium

• Shilajit

• Himalayan salt

• Bananas

• Pumpkin seeds

• Trace minerals

Think of minerals as nervous system food.

4. Legs Up The Wall (A.K.A. instant nervous system sedative)

This one is magic. No exaggeration.

Lie on your back, scoot your hips toward a wall, and let your legs rest up at a 90-degree angle.

Benefits:

• Lowers cortisol

• Increases lymphatic drainage (hello de-puffing)

• Reduces heart rate

• Gets you into “rest” mode

• Feels like your whole body is exhaling

Do it for 5–10 minutes and your mood will completely shift.

5. Gentle movement > intensity

Your nervous system can’t handle hardcore workouts when it's already stressed.

Try:

• Pilates

• A soft walk

• Rebounding

• Stretching

• Light mobility

Movement should feel like nourishment, not punishment.

6. Somatic movement to release your psoas (your stress storage unit)

Your psoas is the muscle that stores stress, fear, emotional tension… all the stuff that keeps your body in “brace mode.”

Releasing it = instant nervous system relief.

Try this somatic sequence:

• Lie on your back with knees bent

• Rock your knees side to side slowly

• Let your belly soften (no sucking in)

• Do small hips circles on the floor

• Finish with a long hip stretch

You’ll feel the shift — like pressure melting out of your abdomen and pelvis.
It’s grounding on another level.

7. Lower the stimulation (your brain is tired)

Your nervous system does NOT want:

• constant notifications

• bright screens

• loud sounds

• jumping between 12 tasks

Try:

• Do Not Disturb

• Dimmed screens

• Softer music

• Pausing between tasks

• 5 minutes of quiet

Your system calms when your environment calms.

8. Warmth therapy is basically a hug

Your nervous system LOVES heat.

Try:

• A warm shower

• Heating pad on your stomach

• Fuzzy socks

• Hot tea

• A cozy blanket ritual before bed

Warmth = safety. Safety = regulation.

9. Build one “daily anchor ritual”

Your system thrives on predictability.
Choose ONE grounding ritual and repeat it daily:

• Morning walk

• Evening tea

• Journaling

• Red light therapy

• Sound therapy

• Gentle stretching

Your body just needs one consistent touchpoint to feel held.

Final vibe

Regulation isn’t about perfection — it’s about reminding your body:

You’re safe.
You’re allowed to soften.
You don’t have to be “on” all the time.

Small moments. Warm choices. Soft rituals.
That’s what brings your nervous system back into balance.