How to calm an excited nervous system?
Kaci Glover
2025-07-23 21:14:39
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: 6
Slow, rhythmic, diaphragmatic breathing can help to calm an excited nervous system. Splashing cold water on your face, or taking a cold shower, stimulates the dive reflex, which is associated with stimulating the vagus nerve. Meditating and doing yoga are also ways to calm the nervous system. Humming, or making a “vooooooo” or “om” sound stimulates the vocal cords and facilitates long, slow, exhalation. The Valsalva Maneuver, which involves exhaling against a closed airway, increases the pressure inside of your chest cavity thereby stimulating your vagus nerve. Spending time in nature and engaging in positive social relationships can also help to calm the nervous system. Laughing out loud, with a full belly laugh, stimulates the vagus nerve and is contagious. Mild exercise and massages, even gently massaging around the carotid sinus located on the sides of your neck, can stimulate the vagus nerve and help to calm the nervous system. Gargling activates the vagus nerve by activating the muscles in the back of the throat while exhaling slowly. Cultivating healthy intestinal bacteria, using probiotics, can also help to calm the nervous system.
Evie Grimes
2025-07-23 20:26:20
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: 5
One of the fastest ways to calm down is by gently massaging specific points on the outer ear, where the vagus nerve is closest to the surface. To try the cymba swizzle, place the tip of your index or little finger in the cymba concha, and use the pad of your finger to gently massage in a circular motion, first one way and then the other. You might notice yourself starting to yawn – that's your parasympathetic nervous system kicking in, helping you relax.
The neck stroke is a more discreet technique, simply run your fingers gently down the ridge of muscle that connects your ear to your collarbone. This simple movement often triggers a yawn, signalling your body to relax.
The physiological sigh is a simple, effective way to ease anxiety, and it can be done anywhere without anyone noticing. Take a deep breath in, as if you’re inhaling your favourite scent, filling your lungs fully. At the end of that breath, take a short extra sip of air to top up your lungs. Then, exhale slowly and calmly, letting your breath out in a long, steady flow. Repeat this a few times, and you’ll soon notice your heart rate drop and a sense of calm wash over you.
Grounding techniques offer a quick and effective way to bring yourself back to the present, calm your thoughts, and improve focus. Using a palm buddy, hold a small object like a smooth stone, pebble, or fidget toy in your hand, focusing on its texture and weight helps anchor you in the moment. Sensing the soles of your feet, whether sitting at your desk or standing by the printer, take a moment to feel the contact points between the ground and the soles of your feet, pay close attention to the sensations, this simple act can stop your thoughts from spiralling and may even slow your breathing, helping you feel more centered.
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