In our fast-paced, always-on world, stress has become more than just an occasional inconvenience — it's a daily reality for many. And while we can’t always control the external stressors in our lives, we can shift how our nervous system responds to them.

‍

The good news? You don’t need to overhaul your entire life to start feeling better. Small, consistent changes can make a big impact on how your body processes stress.

‍

Here are practical, science-backed tips you can start today to support your nervous system and find a greater sense of calm.

1. Start Your Day With Grounding, Not Scrolling

Before reaching for your phone in the morning, try a grounding ritual:

‍

• A few deep belly breaths
• A quick gratitude journal entry (just 3 things!)
• Standing barefoot outside for 5 minutes (yes, really!)
• 5-4-3-2-1 method (one of my personal favorites) - use all your senses to list things you notice around you: 
  
  • 5 things you hear
  • 4 things you see
  • 3 things you can touch from where you’re sitting
  • 2 things you can smell
  • 1 thing you can taste

‍Why it helps: Grounding has been shown to offer immediate benefits, including more balanced heart and respiratory rates, reduced muscle tension, and calmer brain wave activity. Grounding is a safe and cost-effect way to set the tone for your day by gently activating your parasympathetic nervous system (the "rest and digest" state), rather than shocking it with notifications and cortisol spikes.

2. Use Breathwork to Shift Your State Instantly

Try this simple technique when you feel overwhelmed:

• Inhale through your nose for 4 seconds
  
  
• Exhale through your mouth for 8 seconds
  
  
• Repeat for 1–2 minutes

‍Why it helps: Longer exhales signal to the vagus nerve that you're safe, downshifting you out of fight-or-flight mode. The vagus nerve is the longest cranial nerve in the body and a key part of your parasympathetic nervous system, which is responsible for rest, digestion, and relaxation.

3. Create Mini “Reset Rituals” During the Day

Insert short, calming breaks between tasks:

‍

• Step outside and stretch for 2 minutes
  
  
• Sip tea while doing nothing else
  
  
• Listen to a calming playlist (like binaural beats or nature sounds)
  

Why it helps: These micro-moments act like gentle brakes on stress build-up, preventing it from snowballing through the day. Binaural beats are one of my personal favorites and something I often recommend to my patients. They’re a simple, free tool that can help support mental well-being, enhance focus, and even boost creativity. Just search for them on YouTube or Spotify, and try listening during a walk, while lying in bed before sleep, or even during your lunch break—they’re an easy way to incorporate a little calm and focus into your day.

4. Eat in a Rested State

Instead of eating on the go or while multitasking, try this:

• Sit down
  
  
• Take 3 deep breaths before your first bite
  
  
• Chew slowly and intentionally
  

Why it helps: Digestion only happens properly in a parasympathetic state. Eating when calm, supports better digestion, reduces stress around food, and can transform meals into a more enjoyable, intentional experience. Mindful eating also helps you reconnect with your body’s natural hunger and fullness cues, making it easier to nourish yourself without overeating or feeling restricted.  

5. Limit Stimuli in the Evenings

Your nervous system craves wind-down time. Try:

• Dimming the lights after 8 PM
  
  
• Swapping TV for a book or gentle music
  
  
• Turning off blue light devices 1-2 hours before bed

‍Why it helps: Reducing light (especially blue light) and sensory input tells your brain it’s time to shift into a more restful mode, supporting deeper, more restorative sleep. Using red light bulbs in the bedroom and incorporating blue light-blocking strategies are simple yet effective ways to support your body’s natural ability to wind down and prepare for restful sleep.

6. Try “Legs Up the Wall” at Night

Before bed, lie on the floor with your legs up against the wall for 5–10 minutes.

‍

Why it helps: This simple inversion, Legs Up The Wall, helps drain lymph and calm the heart rate. It is a very calming calming pose that promotes relaxation by activating the parasympathetic nervous system, helping to reduce stress and gently prepare the body for sleep. 

7. Bonus: Say No Without Guilt

Overcommitting is one of the sneakiest sources of chronic stress. 

‍

Start practicing healthy boundaries with phrases like:

‍

— “I’d love to, but I don’t have the bandwidth right now. Thank you for understanding.”

— “That sounds great, but I need to pass this time so I can honor my current commitments. I appreciate your understanding.” 

 — “I really appreciate the opportunity, but I’m currently at capacity and can’t take it on at the moment.”

‍

Why it helps: Do you struggle with saying no to things? Setting clear boundaries helps protect your energy, reduces overwhelm, and signals safety to your nervous system—an essential step in supporting long-term well-being. Read more about the art of saying no here. 

Takeaway: 

You don’t need fancy tools or hours of free time to begin regulating your nervous system. Just a few intentional moments sprinkled throughout your day can make a powerful difference. Try choosing one or two of these tips to implement today — and notice how your body starts to shift.

‍

Remember: consistency over perfection. Your nervous system is always listening — and even the smallest acts of care matter! 

Ready to Take the Next Step?

If you're dealing with stress-related symptoms, burnout, or chronic dysregulation, these foundational practices are just the beginning. For a more personalized, root-cause approach, I invite you to schedule an appointment with us at Eleven Eleven Wellness Center. Together, we’ll identify the physiological drivers of your stress response and build a sustainable plan for long-term healing. If you’re in the mood to treat yourself, we also have a fantastic red light bed and a Shiftwave chair in the office—both are powerful tools designed to help rebalance and calm the nervous system. See you there!