Five simple practices to help you reset your nervous system, move from high alert to calm, and build inner safety.
Have you ever noticed how your body reacts before your mind catches up? Your heart races, your breath shortens, your stomach twists — all before you can even explain what set it off.
That’s your nervous system talking. And when it’s overwhelmed, your body can feel like it’s stuck on “high alert,” even in safe moments.
I want you to know this: there’s nothing wrong with you. Your nervous system isn’t broken — it just needs support. Ayurveda and trauma-informed practices offer simple tools to help you move from overwhelm to calm, one breath at a time.
Your nervous system is like the control center between your body and mind.
It decides:
‣ Fight, flight, freeze, or fawn?
‣ Calm, digest, and rest?
When stress builds or senses overload, the system stays tilted toward survival mode. Over time, this drains energy, interrupts sleep, clouds digestion, and scatters focus.
The good news? Small practices can signal safety back to your body — and when the body feels safe, the mind follows.
Ayurveda teaches that health isn’t just about food or exercise. It’s also about what we take in through our senses: sight, sound, taste, smell, and touch.
Overstimulated senses → overstimulated mind.
Balanced senses → balanced nervous system.
That’s why nervous system tools aren’t just “mental tricks.” They’re ways of resetting how your senses and body interact with the world.
1. The Five-Breath Reset
Why: Breath is the fastest way to signal “safety” to your system.
How: Inhale slowly for 4 counts, exhale for 6. Repeat five times.
Tip: Place a hand on your belly to feel the breath deepen.
2. The Grounding Scan
Why: Overwhelm pulls you up into your head. Grounding brings you back into your body.
How: Name 5 things you see, 4 you feel, 3 you hear, 2 you smell, 1 you taste.
Personal note: I’ve used this at airports, in crowded rooms, even during conflict. It always helps me come back.
3. Warmth as Medicine
Why: Warmth relaxes tense muscles and signals comfort.
How: Sip warm water, hold a mug of tea, or wrap yourself in a soft blanket.
Ayurveda link: Warmth supports digestive fire (agni), which also supports a calm mind.
4. The Evening Sensory Reset
Why: Blue light, loud sounds, and constant scrolling keep the nervous system revved up.
How: Dim lights, lower noise, and put screens away at least 60 minutes before bed.
Bonus: Try a warm oil foot massage to signal closure for the day.
5. Reframe the “Crash” as a Pause
Why: Sometimes we judge our body for needing rest, which creates more tension.
How: Instead of “I’m so tired, I’m failing,” try: “My body is asking for pause. That’s wisdom, not weakness.”
There was a time when I pushed through every stress signal — more coffee, more work, more “I’ll rest later.” My body finally spoke through migraines, gut issues, and exhaustion.
When I began using these simple tools — especially breath and warmth — I realized my nervous system wasn’t against me. It was protecting me. It just needed me to listen differently.
Now, when tension rises, I pause and use one of these resets. The shift is immediate: not perfection, but presence.
Can breathing really change how I feel?
Yes. Slow exhaling activates the parasympathetic system (rest and digest).
Do I have to do long meditations?
No. Even 30 seconds of breath or grounding makes a difference.
Can Ayurveda really affect my nervous system?
Yes — especially through routines that balance senses, digestion, and rest.
What if I forget to practice?
That’s normal. Every time you remember, you strengthen the habit.
Healing your nervous system isn’t about never feeling stressed. It’s about knowing you have tools when stress shows up.
Every pause, every breath, every grounding moment is progress.
With love,
Jeannine
