10 Simple Lifestyle Changes to Regulate Your Nervous System
Have you ever felt constantly on edge, exhausted but unable to fully relax? Maybe your heart races at random moments, your sleep is disrupted, or your digestion feels off. If so, your nervous system might be stuck in overdrive.
We live in a world that pushes us toward chronic stress mode—whether it’s work deadlines, endless notifications, or even the foods we eat. And when your nervous system is dysregulated, it can lead to anxiety, fatigue, brain fog, and even gut issues.
The good news? You can retrain your nervous system to feel safe, balanced, and resilient again.
This post will explore how to restore your nervous system naturally through simple lifestyle changes—things you can do daily to calm your body, boost your energy, and feel more in control of your health.
Understanding Nervous System Dysregulation
Your nervous system controls everything—from your heart rate and digestion to your ability to handle stress. When it’s functioning well, you feel calm, focused, and resilient. But when it’s out of balance? Your body can get stuck in fight-or-flight mode, leading to:
Chronic anxiety or restlessness
Difficulty sleeping (waking up at 3 a.m. or struggling to fall asleep)
Gut issues (bloating, nausea, IBS-like symptoms)
Feeling “wired but tired”
Sugar cravings and blood sugar swings
Constant muscle tension, headaches, or jaw clenching
A big reason for this? Cortisol & blood sugar imbalance. When your body perceives stress—whether from emotional stress, under-eating, over-exercising, or poor sleep—it releases cortisol to keep you alert. But chronic cortisol spikes can throw off your nervous system, keeping you in survival mode even when there’s no actual danger.
So, what can you do? The answer isn’t about “turning off” stress completely (that’s impossible!). Instead, it’s about teaching your nervous system how to regulate itself—to shift between activity and relaxation naturally.
Let’s explore 10 powerful but simple ways to do just that.
Read More: How to Tell if Your Nervous System is Dysregulated
10 Simple Lifestyle Changes to Regulate Your Nervous System
Regulating your nervous system isn’t about doing one big thing—it’s about small, consistent changes that help your body feel safe and balanced over time. When your nervous system is stuck in a state of stress, it can make everything feel harder: sleep becomes restless, digestion slows down, and your energy levels fluctuate unpredictably. Fortunately, simple shifts in your daily habits can help signal to your body that it’s okay to relax. Here are ten easy lifestyle changes you can start today to help restore your nervous system naturally.
1. Start Your Day with Sunlight Exposure
One of the simplest and most effective ways to regulate and restore your nervous system is to get morning sunlight as soon as possible after waking up. Light exposure in the morning helps lower cortisol naturally, resets your circadian rhythm, and improves energy and sleep quality. When your body knows when to wake up and when to wind down, it keeps your stress hormones in check throughout the day.
Try to spend at least 10 minutes outside within the first hour of waking—without sunglasses or glass barriers. If natural light isn’t available, a bright light therapy lamp can be a great alternative. This simple habit boosts natural energy levels, reducing the need for excessive caffeine.
Read More: More Reasons Why You NEED Sunlight Every Day
2. Eat a Protein-Rich Breakfast to Avoid Morning Cortisol Spikes
Skipping breakfast can keep your body in stress mode, triggering blood sugar crashes, mood swings, and sugar cravings later in the day. A protein-rich breakfast helps stabilize blood sugar, balance cortisol, and prevent the mid-morning energy slump.
Prioritize high-quality protein sources like eggs with avocado and greens, Greek yogurt with nuts and berries, or a smoothie with protein powder and chia seeds. Aim for 20-30 grams of protein in your first meal of the day to keep your nervous system steady and your energy levels consistent.
3. Breathe Through Your Nose (Not Your Mouth) for Nervous System Stability
Your breathing patterns have a direct impact on your nervous system. Mouth breathing tends to activate fight-or-flight mode, while nasal breathing stimulates the vagus nerve, which supports relaxation and nervous system balance.
Throughout the day, pay attention to your breathing—are you breathing through your nose or mouth? If you tend to mouth-breathe, try consciously shifting to nasal breathing. At night, you can even try gentle mouth taping (with skin-safe tape) to encourage nasal breathing while you sleep. This simple shift can reduce stress, improve oxygen levels, promote deeper sleep, and restore your nervous system naturally.
4. Practice ‘Physiological Sighing’ to Stop Stress in Real Time
When your body is under stress, it naturally sighs to reset itself. Physiological sighing is a simple breathing technique that instantly calms the nervous system by mimicking your body’s natural stress release mechanism.
To do this, take a double inhale through your nose—first, a big breath in, followed by a second shorter sip of air. Then, exhale slowly and fully through your mouth. Repeat this two or three times and notice how your body shifts from tension to relaxation. This is a great tool to use before a stressful situation, after an argument, or when winding down for bed.
Read More: 7+ Additional Ways To Calm Down Your Stress Response Naturally
5. Chew Your Food More (at Least 20 Times Per Bite)
Digestion and nervous system regulation are deeply connected. When you chew your food thoroughly, you activate your vagus nerve, which tells your brain that you are in a safe, parasympathetic (rest-and-digest) state.
Rushing through meals or swallowing food too quickly can keep your body in stress mode and contribute to bloating, indigestion, and inflammation. Try slowing down and chewing each bite at least 20 times. Not only will your digestion improve, but your body will also feel more calm and balanced after meals.
6. Use Cold Exposure to Reset Your Nervous System
Cold exposure is one of the most effective ways to train your nervous system to handle stress better. It lowers inflammation, reduces cortisol, and improves your body's ability to return to a relaxed state after a stressful experience.
If full cold plunges feel too extreme, start small. Splash cold water on your face in the morning or end your shower with 30 seconds of cold water. Even brief cold exposure can retrain your nervous system to tolerate stress without overreacting.
7. Grounding: Stand Barefoot on Natural Surfaces for 10 Minutes a Day
Modern life keeps us disconnected from nature, but grounding (also called earthing) can help reduce stress and inflammation while stabilizing the nervous system. Direct contact with the earth’s surface has been shown to lower cortisol and promote relaxation.
Try spending 10 minutes barefoot on grass, dirt, or sand each day. You can do this while sipping your morning coffee, taking a break from work, or winding down in the evening. This simple practice helps reset your nervous system and naturally regulates stress.
8. Slow Your Exhale to Increase Nervous System Regulation
The way you breathe influences whether your nervous system feels safe or under threat. Long, slow exhales signal calm and safety, while short, shallow breathing can keep you in a stress response.
A simple way to shift into relaxation mode is to inhale for four seconds and exhale for eight seconds. Longer exhales activate the parasympathetic nervous system, helping you feel calmer within minutes. If you ever feel anxious, overwhelmed, or overstimulated, try this technique for just two to three minutes and notice the difference.
9. Create a ‘Nervous System Wind-Down Routine’ Before Bed
A predictable nighttime routine tells your nervous system when it’s time to shift from alertness to relaxation. Without a routine, your body may stay in stress mode, making it harder to fall asleep and stay asleep.
To support deeper, more restorative sleep, try dimming the lights an hour before bed, limiting screen exposure, and incorporating relaxing activities like herbal tea, light stretching, or deep breathing. A consistent bedtime routine helps regulate your nervous system, improving both sleep quality and overall stress resilience.
10. Swap High-Intensity Workouts for Slow, Controlled Movement When Stressed
Exercise is amazing for stress relief, but when you’re already in a dysregulated state, high-intensity workouts can actually increase cortisol and keep you stuck in stress mode. If you’re feeling anxious, burnt out, or exhausted, switching to low-intensity movement can help your nervous system heal.
Gentle workouts like walking, yoga, Pilates, tai chi, or slow strength training are more restorative and won’t push your body into further stress. You can always return to high-intensity workouts once your nervous system feels more balanced, but in times of stress, slow movement is your best friend.
Step into The Garden—a nurturing space to co-regulate your nervous system, feel supported, and grow toward lasting calm alongside others on the same healing path. You were never meant to do this alone.
How to Restore Your Nervous System Over Time
Healing your nervous system isn’t a quick fix—it’s a journey of small, consistent changes that add up over time. If you’ve been stuck in chronic stress mode for years, your body won’t shift overnight. But with patience and the right tools, your nervous system can learn to feel safe again.
Here’s how to track your progress and make sustainable changes:
1. Track What Works for You
Everyone’s nervous system responds differently. What helps one person might not work for another. Keeping a simple nervous system journal can help you notice patterns in your energy, mood, and overall well-being.
Try this: Each day, jot down:
How you feel physically (tension, fatigue, sleep quality).
Your emotional state (calm, overwhelmed, anxious, peaceful).
Which nervous system practices you did that day.
Over time, you’ll start seeing which habits make the biggest difference for you.
2. Combine Multiple Ways to Regulate Your Nervous System
The nervous system thrives on consistency and variety—using multiple tools instead of relying on just one.
For example:
Morning: Sunlight + protein-rich breakfast + nasal breathing.
Midday: Grounding + slow exhale breathing.
Evening: Nervous system wind-down routine + slow, controlled movement.
You don’t need to do everything at once! Start small, then layer in new habits as you go.
Small Changes, Big Impact
You don’t have to live in chronic stress mode forever. Even simple changes—like breathing differently, eating mindfully, or getting sunlight—can create powerful shifts in your nervous system regulation over time.
Here’s your challenge: Choose one or two habits from this list and try them for a week. Notice how your body responds. Once those feel natural, add in another. Healing isn’t about perfection—it’s about progress.
Want extra support on your nervous system healing journey? Join my free Discord community where we dive deeper into holistic wellness, stress recovery, and nervous system health. Let’s heal together!