3 Ways to Reset Your Nervous System (That Actually Work, According to A Therapist)
I’ll be honest—I used to think stress was just part of life. Feeling overwhelmed, anxious, or constantly “on” was just my normal. But the more I learned about the nervous system, the more I realized that stress isn’t just in your mind—it’s in your body, too.
In one of my therapy sessions, I told my therapist how I was feeling: overstimulated, restless, and like I couldn’t fully turn off. She explained that my nervous system was stuck in a heightened state, and I needed to intentionally reset it. She shared three techniques with me, and after digging into the research, I realized just how powerful these methods are.
So, if you’ve been feeling on edge, overwhelmed, or just off, here are three simple, science-backed ways to reset your nervous system.
1. Massage the Vagus Nerve (Your Built-In Reset Button)
One of the most surprising things my therapist taught me? You can manually calm your nervous system by massaging certain areas on your neck and head.
Here’s why: Your vagus nerve is the longest cranial nerve in your body, running from your brainstem down to your gut. It’s responsible for activating your parasympathetic nervous system, aka the part of your body that signals rest and relaxation.
How to do it:
Gently massage the sides of your neck, right below your ears, using slow circular motions.
Apply light pressure to the base of your skull (the area where your neck meets your head).
Slowly turn your head from side to side while breathing deeply.
Studies show that stimulating the vagus nerve can lower heart rate, reduce anxiety, and help your body shift out of fight-or-flight mode (Breit et al., 2018). It’s one of the easiest ways to calm down instantly.
2. Use Cold Exposure to Shock Your System (in a Good Way!)
I used to roll my eyes at people who swore by cold plunges, but my therapist told me that cold exposure is one of the fastest ways to signal safety to your nervous system.
When you expose yourself to cold (even for a few seconds), your body activates the dive reflex, slowing your heart rate and shifting you into a relaxed state.
Try this:
Splash cold water on your face for 30 seconds.
Hold a cold compress (or ice pack) against your chest for a minute.
If you’re feeling brave, take a 30-second cold shower at the end of your regular warm shower.
Research shows that cold exposure helps regulate stress hormones like cortisol and boosts vagus nerve activity (McGowan et al., 2017). It might be uncomfortable at first, but the calm after is worth it.
3. Engage Your Senses to Bring You Back to the Present
When my mind starts spiraling, my therapist always reminds me: Come back to your body. One of the best ways to do that is by using sensory grounding techniques.
The 5-4-3-2-1 Method:
When you feel anxious or overstimulated, try this simple exercise:
5 things you can see (Look around and name them.)
4 things you can touch (Feel the fabric of your clothes, the chair you’re sitting on, or your hair.)
3 things you can hear (Birds, traffic, a fan, music.)
2 things you can smell (Your coffee, lotion, fresh air.)
1 thing you can taste (Take a sip of tea, chew gum, or notice the taste in your mouth.)
This technique is backed by research in trauma therapy (Shapiro, 2018) and helps pull your nervous system out of overdrive by reorienting you to the present moment. It works especially well when combined with deep breathing.
One of the biggest lessons I’ve learned in therapy? Your body holds onto stress, and you have the power to release it. These small techniques—massaging the vagus nerve, using cold exposure, and engaging your senses—have helped me feel so much more grounded.
So, if you’ve been feeling like your nervous system is running on overdrive, I hope you’ll try one of these resets. And if no one’s told you today: You deserve rest. You deserve peace. You deserve to feel safe in your body.