By Sonia Magnier
Resetting the nervous system is foundational for overall wellbeing, especially if you’re dealing with stress, anxiety, burnout, or emotional overwhelm (which many busy people are!).
What Is a Nervous System Reset?
It’s about moving your body and mind from fight-or-flight (stress response) into rest-and-digest (calm and regulated). A regulated nervous system helps with clearer thinking, better digestion, improved sleep, hormone balance, and emotional
resilience. Holistic life, wellness and business coach, Sonia Magnier, shares her strategies to achieving a settled nervous system:
1. Deep Belly Breathing (Diaphragmatic Breath)
How to do it:
• Sit or lie down comfortably.
• Place one hand on your chest, the other on your belly.
• Inhale slowly through your nose for 4–6 seconds, feeling your belly rise.
• Exhale slowly through your mouth for 6–8 seconds.
• Repeat for 2–5 minutes.
Why it works: Activates the vagus nerve and signals safety to your brain.
2. Grounding Techniques
• Walk barefoot on grass or sand.
• Hold a warm drink mindfully.
• Use the 5-4-3-2-1 method:
5 things you see
4 things you feel
3 things you hear
2 things you smell
1 thing you taste
Why it works: It brings you back to the present moment and reduces overwhelm.
3. Gentle Movement
• Stretching
• Walking outdoors
• Somatic shaking (let your body shake off stress
intentionally)
• Restorative yoga movements
Why it works: Releases tension stored in in the body and improves nervous system flexibility.
4. Cold Water Therapy (Briefly)
• Splash cold water on your face
• Cold showers or ice on the back of the neck
Why it works: Stimulates the vagus nerve and resets stress hormones.
5. Body Scan Meditation
Check in with each part of your body slowly, noticing any sensations without judgment. Use apps like Insight Timer or just do it yourself.
6. Reduce Stimuli
• Lower the volume, brightness, and pace of your
environment.
• Say no to multi-tasking.
• Create quiet rituals—like tea breaks, tech-free hours,
or silent walks.
Extra Tips for Ongoing Nervous System Support
• Eat regularly: Low blood sugar = higher cortisol.
• Prioritize sleep & circadian rhythm: Light in the morning, darkness in the evening.
• Limit caffeine when feeling dysregulated: Try calming herbs like ashwagandha or chamomile.
• Connect: Safe human connection is a biological signal of safety.
• Hire a wellbeing coach to support you
To work with Sonia please check out her website:
soniamagniercoaching.com @soniamagniercoaching