5 Ways to Regulate Your Nervous System & Reset Your Cortisol
Practical tips for everyday ailments
The Physical View
Your nervous system isn't just one thing; it has two main gears: the sympathetic (fight/flight/stress) and the parasympathetic (rest/digest/repair). For many of us, the sympathetic gear is stuck ON, leading to chronically elevated cortisol. This isn't just about feeling stressed; it impacts everything from digestion to sleep to immune function. Regulating your nervous system means consciously shifting yourself back into that parasympathetic state, allowing your body to naturally lower cortisol and restore balance.
The Energetic View
From an energetic perspective, nervous system dysregulation is often a sign of resistance to your natural well-being. When you're constantly pushing against what is or feeling unsafe, you're vibrating out of alignment with your Inner Being. The goal isn't to "fight" stress, but to gently guide your energy back into the flow state. When you consciously choose actions that bring ease, you’re telling the Universe, "I feel safe; I am open."
The Self-Care Steps: 5 Ways to Reset Your System
Here are five practical ways to intentionally shift your nervous system into a state of calm, helping your body naturally regulate cortisol levels:
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The "Humming Reset":
Humming stimulates the vagus nerve (the main nerve of the parasympathetic system) through vibration in the throat and chest. It literally tells your brain to calm down.-
Self-Care Step: Take a deep breath in, and as you exhale slowly, hum for as long as you can. Feel the vibration in your chest and throat. Repeat 3-5 times whenever you feel overwhelmed.
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The "Grounding Gaze":
Our eyes often get "stuck" when we're stressed, creating tension in the optic nerve which feeds back to the brain. Shifting focus can break this pattern.-
Self-Care Step: Find an object 5-10 feet away. Gaze at it softly for 10-15 seconds, noticing its details. Then, shift your gaze to an object far in the distance (across the room, out a window) for 10-15 seconds. Repeat 3-5 times, allowing your eyes and mind to relax.
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The "Cold Water Wake-Up":
A brief exposure to cold water (especially on the face or wrists) can activate the diving reflex, which slows heart rate and increases vagal tone.-
Self-Care Step: When you feel a spike of anxiety or overwhelm, splash cold water on your face and wrists, or hold an ice cube in your hands for a minute. Take a few deep breaths as you do.
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The "Aura Sweep & Release":
Our personal energy field can pick up the "static" of others or absorb general stress. A conscious energetic clearing can release this.-
Self-Care Step: Stand or sit comfortably. Starting above your head, slowly sweep your hands down through your aura, about 6-12 inches from your body, all the way to your feet. Imagine you are gently brushing away any tension, worry, or unneeded energy. Shake your hands out when you’re done. If they feel as if they have brushed off a lot of energy, wash them.
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The "Gratitude Gap":
Gratitude is a powerful energetic "circuit breaker" that immediately shifts you into a higher vibration, making it impossible for stress to coexist.-
Self-Care Step: Whenever you catch yourself in a loop of worry or overwhelm, pause. Identify one thing—no matter how small—you are genuinely grateful for in that exact moment. It could be the warmth of your coffee, the sun on your face, or the feeling of your chair. Hold that feeling for 17 seconds. This opens a "gap" for better-feeling thoughts.
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*Controlled, intentional breathing steadily and deeply for a few seconds will provide you with an immediate sense of calm and an anxiety-free space to take another step forward. Take a moment to regulate your breath and then try these exercises. Use your breath when you are meditating and before affirmations as well.
A Note from the Nurse
While these techniques are powerful tools for self-regulation, they are complementary to professional medical advice. If you are experiencing severe, persistent anxiety, panic attacks, or other debilitating symptoms related to chronic stress, please consult with your primary healthcare provider or a mental health professional. Your well-being is paramount, and there's no shame in seeking comprehensive support.