6 Ways to Bring Your Nervous System Back to a Parasympathetic State

1. Deep Breathing Exercises
Deep, intentional breathing signals your nervous system to relax. The 4-7-8 technique is especially effective in shifting from stress to calm.
How to do it:
- Inhale deeply through your nose for 4 seconds.
- Hold your breath for 7 seconds.
- Exhale slowly through your mouth for 8 seconds.
- Repeat this process for 4-6 cycles to feel more centered and relaxed.
- This technique is great anytime, whether you’re feeling overwhelmed or preparing for bed.
2. Foam Roller MELT Method
The MELT method is a gentle foam rolling technique that targets connective tissue to reduce tension and restore balance in your nervous system. Unlike traditional foam rolling, MELT focuses on subtle, slow movements that rehydrate fascia and calm your body.
How to do it:
- Use a soft foam roller and find a quiet, comfortable space.
- Start with gentle gliding motions across areas like your back, hips, or legs.
- Pause on tender spots, applying light pressure, and take slow, deep breaths.
- Incorporate small, controlled movements to “melt” tension and restore fluid flow in your fascia.
- Practicing the MELT method for 10-15 minutes can help your nervous system shift into a parasympathetic state and leave you feeling more relaxed.
Natural surroundings are incredibly grounding, helping to lower stress hormones and encourage relaxation.
How to incorporate it:
Take a mindful walk in the park, hike a trail, or even sit outside in your backyard. Focus on your senses—notice the sounds, smells, and sights around you. Being in nature helps activate your parasympathetic nervous system and gives your mind a much-needed break.
4. Yoga for Relaxation
Yoga combines movement, breath work, and mindfulness, making it an effective practice for calming the nervous system.
What to try:
Incorporate restorative poses like Child’s Pose, Legs-Up-the-Wall, or Reclined Butterfly into your day. Even a short 10-minute yoga session can release tension and help you reconnect with your breath.
5. Mindful Eating
Eating in a relaxed state can enhance digestion and help your body shift into “rest and digest” mode.
How to incorporate it:
- Eliminate distractions during meals—no phones, TV, or multitasking.
- Chew slowly and savor each bite, focusing on textures and flavors.
- Take a few deep breaths before eating to set a calm tone for your meal.
- Mindful eating not only supports digestion but also promotes overall relaxation.
6. Cold Water Therapy
Cold water therapy is a simple yet powerful way to reset your nervous system. It stimulates the vagus nerve, which plays a key role in activating the parasympathetic response.
How to incorporate it:
- Start your day with a cold shower or end your regular shower with 30 seconds of cold water.
- Splash your face with cold water during stressful moments.
If you’re feeling adventurous, try a cold plunge or ice bath! - This invigorating practice improves circulation and helps calm your body.