How to Calm an Overactive Nervous System

Living with an overactive nervous system can feel overwhelming, but there are effective ways to calm it down. Here are some simple and accessible techniques to help you find relief and regain balance:

1. Slow, Rhythmic, Diaphragmatic Breathing

Taking deep, slow breaths using your diaphragm can work wonders. Inhale slowly through your nose, allowing your abdomen to rise, then exhale slowly through your mouth. This type of breathing promotes relaxation and reduces stress.

2. Cold Water Therapy

Splashing cold water on your face, taking a cold shower, or holding an ice pack against your face while holding your breath can help calm your nervous system. For a quick fix, you can even submerge your tongue in cold liquid.

3. Practice Yoga

Yoga combines physical postures, breathing exercises, and meditation to promote relaxation and reduce stress. Regular practice can help you manage an overactive nervous system effectively.

4. Humming or Chanting

Humming or making sounds like “vooooooo” or “om” can stimulate your vocal cords and facilitate long, slow exhalations. This practice helps in calming your mind and body.

5. Valsalva Maneuver

This technique involves exhaling against a closed airway. Keep your mouth closed and pinch your nose while trying to breathe out. This action increases pressure inside your chest cavity, stimulating your vagus nerve, which can help calm your nervous system.

6. Prosody

Speaking slowly, rhythmically, and melodically, as if soothing a young child or pet, can have a calming effect on your nervous system.

7. Spend Time in Nature

Nature has a soothing effect on our minds and bodies. Spending time outdoors, whether it’s a walk in the park or a hike in the woods, can help reduce stress and calm an overactive nervous system.

8. Laugh Out Loud

A full belly laugh is not only contagious but also stimulates the vagus nerve, promoting relaxation and reducing stress. Watch a funny movie or spend time with friends who make you laugh.

9. Massages

Massaging, especially around the carotid sinus located on the sides of your neck, can stimulate the vagus nerve and promote relaxation. Consider getting a professional massage or gently massaging the area yourself.

10. Gargling

Gargling activates the vagus nerve by engaging the muscles in the back of your throat while exhaling slowly. This simple practice can help calm your nervous system.

Incorporate these techniques into your daily routine to help manage an overactive nervous system. Remember, consistency is key, and combining several of these methods can lead to better results. Stay patient and give your body the time it needs to respond to these calming practices.