Resetting your deregulated nervous system: 5 ways to stop constantly feeling “on edge”

As society continues to shift its focus towards improving overall wellbeing, a buzz phrase that’s become more common is “resetting the nervous system.” But what is the nervous system and what does its reset entail?

The nervous system is the body’s communication system - the network of nerves that exchanges messages between the brain and body. It’s also what helps the brain and body respond to the world around us.

But for those feeling constantly “on edge” or emotionally exhausted, a deregulated nervous system may be the culprit. This happens when the parasympathetic system, the part of the brain that takes charge when things are calm, and the sympathetic system, the part that kicks into gear when danger is sensed, become out of sync.

What can trigger a deregulated nervous system? Chronic stress, sleep deprivation, trauma, illness or injury, and overuse of caffeine or stimulants, to name a few. If these factors are consistent in one’s life, stress signals are constantly emitted, which can leave one feeling tense and drained.

The good news is that healing the nervous system is possible by establishing consistent, gentle habits that promote calmness and stress reduction. The reset won’t happen overnight, but these practical tips can help kickstart the gradual process of helping your body feel “safe” and regulated again.

Here are five practical tips for regulating the nervous system, with input from Nate Monticure, Performance + Longevity Wellness Coordinator.

1.) Breathe with intention

“The biggest nerve in your body - your vagus nerve - innervates your diaphragm,” says Monticure. “This is the same nerve that regulates almost all your parasympathetic functions, including rest, digestion, and relaxation. The vagus nerve is stimulated when breathing deeply.”

Monticure discovered the value of intentional breathing and its positive effect on the body after suffering from nerve damage in his neck from football injuries.

“Deep breathing creates pressure changes in the thoracic cavity that help pump lymphatic fluid, support waste clearance, and improve overall drainage,” he says. “You can also use breathwork to stimulate the release of neurotransmitters, which can remove brain fog and bring oxygen and nutrients to tissues. Breathing with intention can wake up the nervous system, calm it down, and help it remain balanced.”

Try this: Breathe in slowly through your nose for four counts, then exhale slowly through your nose or mouth for six counts. Repeat for two to three minutes. The longer exhale helps signal safety to the body and encourages a calmer, more regulated state.

2.) Practice gentle movement

Movement goes together with breathing, says Monticure, as the two facilitate an effortless flow in the body’s kinetic chain. Movement also helps burn off stress hormones like adrenaline and cortisol, which can help restore balance. Consistency is key, so pick a method of movement you enjoy.

3.) Limit overstimulation

Continual notifications, noise, and multitasking can keep the nervous system in a constant state of alert. Set boundaries on technology workloads and try incorporating quiet pauses throughout the day. These pauses are also the perfect time to practice intentional breathwork.

4.) Seek meaningful connection

Human connection helps relieve stress by triggering the body’s relaxation responses. A friendly conversation can help release stored tension. In fact, according to the American Heart Association, even casual interactions - perhaps with the postal carrier or even the coffee barista - can lower stress levels. “Feel-good” chemicals like oxytocin and serotonin are released during these positive encounters, which can create a sense of calm.

 5.) Take our new Nervous System Reset classOne convenient way to achieve all the above is attending Nate Monticure’s new Nervous System Reset class, held Fridays at 12 p.m. The complimentary group fitness class is the first of its kind for the Athletic Center and checks all the boxes for aiming to regulate a frantic nervous system. Through a blend of breathwork, lymphatic flow, postural restoration, and gentle stretching in a group setting, participants will learn practical tools to shift out of fight or flight and into a grounded, regulated state. View the entire group fitness schedule here.

Establishing consistency  

Regulating the nervous system is not about doing one thing. It is about consistently giving your body the right inputs - breath, movement, recovery, connection, and calm - so it can function from a place of balance rather than stress.

In the Athletic Center, recovery is a major part of the Performance + Longevity philosophy. Exercise is essential, but the body also needs intentional time to restore, regulate, and recover. From recovery technologies to restorative classes and stress-reducing services, the Athletic Center offers many ways to help members support their nervous system, improve resilience, and extend healthspan.