Resetting the Nervous System: A Daily Practice for Balance and Well-Being

In our fast-paced world, our nervous systems are often in a state of overdrive, leading to stress, fatigue, and emotional imbalance. I have personally experienced two significant times in my life when my nervous system went haywire—once due to extreme emotional stress and once due to intense physical stress. The first time, during a particularly challenging period of emotional upheaval, my body responded by holding onto weight, despite my efforts to maintain balance. The second time, just last year, my body went into survival mode again during a period of physical stress, leading to similar results. Both experiences highlighted how closely the nervous system and cortisol levels are tied to overall well-being.

The signals sent to my body to be in constant fight or flight have wrecked havoc on my physical body. Thankfully, I was able to have the awareness to make some changes before it was too late.

However, by incorporating simple daily practices, I am now actively working to reset and regulate my nervous system, bringing myself back to a place of balance and resilience. Through affirmations, breath practices, essential oils, circular movements, and self-love, I am supporting my body in lowering cortisol levels and fostering a sense of inner peace and stability.

1. Daily Affirmations for Nervous System Support

Our thoughts have a profound impact on our nervous system. When we speak kind and reassuring words to ourselves, we activate the parasympathetic nervous system, which promotes relaxation and healing. Try starting your day with affirmations such as:

• “I am safe, supported, and at ease.”
• “My body knows how to heal and restore balance.”
• “I choose peace in this moment.”

2. Breath Practices to Activate Calm

Breathwork is one of the most effective ways to regulate the nervous system. Conscious breathing techniques stimulate the vagus nerve, helping to shift the body out of fight-or-flight mode and into a state of relaxation. Consider practicing:

• Box Breathing: Inhale for four counts, hold for four, exhale for four, hold for four. Repeat.
• Extended Exhale Breathing: Inhale for four counts, exhale for six to eight counts, encouraging deeper relaxation.

3. Essential Oils for Grounding and Soothing

Aromatherapy can support nervous system regulation by engaging the senses and promoting calm. Essential oils like basil, thyme, lavender, copaiba, chamomile, and frankincense have been shown to reduce stress and anxiety. Try:

• Diffusing oils in your space.
• Applying diluted oils to pulse points.
• Inhaling deeply from a drop on your palms before meditation or sleep.

4. Circular Movements to Release Tension

Gentle, circular movements help release stored tension in the body and regulate the nervous system. Movements like spinal rolls, shoulder circles, and gentle rocking motions encourage relaxation and fluidity. You can incorporate these into your morning routine or use them as a midday reset when stress arises.

5. Daily Self-Love Practices

Self-love is the foundation of a regulated nervous system. Taking time to nurture yourself through small, intentional acts creates a sense of safety and inner harmony. This might include:

• Journaling love letters to yourself about what you’re grateful for.
• Taking mindful walks in nature and loving on your ability to move mindfully.
• Practicing self-compassion and speaking kindly to yourself.

Bringing It All Together

By weaving these practices into my daily life, I am creating a powerful toolkit for nervous system regulation and cortisol balance. Each small action—whether it’s an affirmation, a breath practice, or a moment of self-care—helps me build resilience and restore balance. Over time, these mindful habits are supporting my well-being, allowing me to move through life with greater ease, clarity, and inner peace. And, I just might release the extra weight that has made its way back.

Watch this vulnerable video on how the unsettled nervous system has affected me this last year.

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