How to Naturally Regulate Your
Nervous System
(Without Overhauling Your Life)
Your nervous system is working around the clock, keeping you alert, calm, and balanced. But in today’s fast-paced world, it’s easy for it to get stuck in overdrive—leaving you feeling anxious, restless, or exhausted.
The good news? Small, intentional shifts can make a massive difference. As a holistic health coach, I’ve helped countless clients restore nervous system balance naturally, and today, I’m sharing five simple but powerful ways you can do the same.
1. Use Your Breath to Signal Safety
Your breath is one of the fastest ways to calm your nervous system. Try this: inhale for four counts, hold for four, exhale for six, and pause for two. Just a few minutes of this can shift you from fight-or-flight mode into deep relaxation.
2. Bookend Your Day with Rituals
How you start and end your day matters. Instead of reaching for your phone first thing in the morning, ease into your day with gentle movement, meditation, or journaling. At night, ditch screens an hour before bed, sip herbal tea, and dim the lights—your nervous system will thank you.
3. Move with Intention
Exercise isn’t just for fitness—it’s a reset for your nervous system. Opt for activities that connect movement with mindfulness, like yoga, tai chi, or nature walks. These help release tension while grounding your energy.
4. Slow Down at Mealtime
Rushing through meals keeps your nervous system in stress mode. Instead, sit down, breathe between bites, and truly taste your food. This simple shift can improve digestion, nutrient absorption, and overall well-being.
5. Reconnect with Nature’s Rhythm
Your nervous system craves natural light and fresh air. Get morning sunlight when you can, stick to a consistent sleep schedule, and spend time outside—whether it’s a walk, gardening, or simply sitting in the park.
Want to dive deeper into your nervous system health? Book a free discovery session with me, and let’s create a personalised plan to help you feel calm, energised, and balanced every day.
3 Surprising Factors That Keep Your Nervous System Stuck in Stress Mode
If you’ve been feeling on edge, restless, or mentally drained, your nervous system might be overloaded—but not for the reasons you think. As a holistic health Naturopath, I see many of my clients struggling with dysregulation without realising what’s really behind it.
Here are three hidden triggers that might be keeping your nervous system stuck in stress mode:
1. Digital Overload
The constant pings, scrolling, and blue light exposure from screens keep your brain in a state of hyper-alertness, making it harder to:
- Fall asleep and stay asleep
- Focus and feel present
- Unwind and truly relax
Try setting tech boundaries: create screen-free zones, turn off unnecessary notifications, and limit nighttime scrolling.
2. Hidden Environmental Stressors
Your surroundings affect your nervous system more than you realize. Things like:
- EMFs from Wi-Fi and electronics
- Harsh chemicals in cleaning or personal care products
- Poor air quality
- Artificial lighting
These can contribute to anxiety, brain fog, and sleep disruptions. Start by using natural products, improving indoor air circulation, and keeping electronics out of the bedroom.
3. Mild but Chronic Dehydration
Even slight dehydration can stress your nervous system by:
- Impacting neurotransmitter function
- Increasing stress hormone levels
- Making your heart work harder
- Slowing down cellular communication
Hydration isn’t just about drinking more water—add mineral-rich sea salt, eat water-dense foods, and be mindful of excessive caffeine and alcohol intake.
Not sure which triggers are affecting you the most? Book a free discovery session, and let’s create a personalised plan to help you reset your nervous system and feel your best.
Copyright © Samantha Lluisé of Lotus Womens Health 2025
