How to Reset Your Nervous System (And Vagus Nerve) For Free

Our nervous system has a lot to manage in our modern world—from the overstimulation of screens to juggling parenting, work, and endless chores. It can pile up and leave us feeling tense even when we don’t know exactly why, snapping at our loved ones, struggling to sleep or relax, or shutting down entirely. We might try all kinds of hacks to “fix” our nervous systems, when what we really need is simple, free, and gentle ways to help unwind our stressed systems and let our minds and bodies know we are safe.

What the Nervous System Needs (In Plain Terms)

We spend a lot of time in the “fight or flight” state—activated and on high alert, and the more we get used to this state, the harder it can be to wind down into “rest and digest”—the state where our bodies heal and reset. The vagus nerve has a lot of responsibility for controlling these modes, and we can help support this important nerve by giving our bodies repeated cues of safety with simple, regular practices. (1)

Why Modern Life Keeps the Nervous System Activated

There are endless reasons our nervous system stays activated and doesn’t get the rest it needs: The pings, beeps, and buzzes of our phones; running from one appointment to the next; keeping our families healthy; paying the bills; constant alarming news; and on and on. It's hard to find the downtime we need for our bodies and minds to settle down. It's up to us to claim the time to reset, and luckily, there are some simple, everyday ways to do it.

Free Ways to Support and Reset the Nervous System

Supporting our nervous system doesn’t have to be expensive or complicated. Here are some easy, free ways to give our bodies what they need:

Breath and Sound

The more we can slow down our breathing, especially on the exhale, the more our nervous system gets the message that we are safe. When we let our exhales have a sound, all the better—sighing is a natural way our body recalibrates itself. Humming or singing are even more helpful for helping us feel calm. A few minutes at a time throughout the day can do wonders!

Movement and Position

Walking, stretching, yoga, jumping, and dancing all release stored tension. Even restful changes in position, like lying on the floor with your legs up the wall is great for easing stress.

Eye Movement and Visual Safety

Slowly moving your eyes from side to side for 30-60 seconds, pausing at each side, while keeping your head still, helps your brain orient and feel safe.

Temperature and Sensation

Splashing cold water on your face or taking a hot shower interrupts stress loops by bringing you into the present through changes in body temperature.

Rhythm and Routine

Consistent meal, sleep, and activity times give us reliable patterns that signal safety to our nervous system.

Connection and Safety

Our nervous system settles faster when we don’t feel alone. Eye contact, conversation, and physical touch with people who feel safe are all stabilizing. Time with pets or in nature can help us recalibrate too.

What You Might Notice Over Time

Supporting our nervous system is not a quick fix situation. It takes patience and consistency. Changes may be subtle at first, but when we consistently care for ourselves in these simple ways, we may start to notice:

It’s easier to wind down in the evening and sleep through the night
Waking up feeling more rested
Reactions to stress are less intense
Feeling more present and stable in your body

Our herbal allies are here to help us too, in gentle formulas like Relax & Unwind Tea and Sleepy Time tincture.

Common Pitfalls

Nervous system recalibration is not about instant gratification. Our nervous system needs an ongoing environment of calm to find lasting stability. We create this environment with consistent practice and presence. It's a whole shift from the fast pace of life to regular moments that are slower—where we can relax into a rhythm that feels safe. Putting pressure on ourselves by adding too many techniques at once or demanding calm right away only causes more stress. Slow and steady, friends.

Bottom Line

Think of your nervous system like you would a child. How do you create a feeling of safety? When we create reliable, consistent patterns, we can relax, knowing what to expect. We can learn that even though life might throw curve balls, we can count on ourselves to show up with supportive tools and care. Over time, these practices become our default mode, and with little to no effort, we can return to feeling safe in ourselves no matter what life tosses our way.

It’s important to remember that sometimes we need a little more help. At those times, our herbal allies can give us just the boost we need, and our Calm & Clarity and Relax & Renew blends are here for that extra nervous system love. Our blog about support for overstimulation might be helpful, too. And connecting with people we trust is always good medicine. We're happy to be part of that community with you, and we encourage you to reach out when you need and remember we’re in this together.

Disclaimer - This blog post is provided for educational and informational purposes only and does not constitute providing medical advice or professional services and its statements have not been evaluated by the FDA. The information provided should not be used for diagnosing or treating a health problem or disease. Always seek the advice of a qualified health care provider regarding a specific medical condition.