Top 15 'Nervous-System-Resetting' Wellness Routines to adopt for Beginners in Our Always-On World - Goh Ling Yong
Does your phone feel like another limb? Is your mind constantly juggling a to-do list that never seems to shrink? If you’re nodding along, you’re not alone. We live in an “always-on” world, a digital ecosystem of constant pings, notifications, and pressures that keeps our internal alarms ringing 24/7. This relentless stimulation has a profound effect on our bodies, specifically on our nervous system.
Think of your nervous system as having two primary modes: the gas pedal and the brake. The gas pedal is the sympathetic nervous system, our "fight-or-flight" response. It’s designed for short bursts of stress—like running from a predator. The brake is the parasympathetic nervous system, our "rest-and-digest" mode, responsible for calm, healing, and recovery. In our modern world, we’re driving with the gas pedal floored all day long, and many of us have forgotten where the brake is.
The good news is that we can learn to consciously apply the brake. A "nervous system reset" isn't about a week-long silent retreat (though that can be nice!). It's about integrating small, intentional wellness routines into your daily life to signal safety to your body and shift out of that chronic state of high alert. These practices are your personal toolkit for navigating the chaos and reclaiming your calm. Let’s explore 15 simple yet powerful routines perfect for beginners.
1. Master the 4-7-8 Breathing Technique
The 4-7-8 breath is a powerful, yet simple, technique that acts as a natural tranquilizer for the nervous system. Popularized by Dr. Andrew Weil, it’s a rhythmic breathing pattern that can quickly interrupt a building stress response. The magic lies in the extended exhale, which is a direct command to your body to slow down and relax.
This technique works by activating your parasympathetic nervous system. When you consciously slow your breathing and extend your exhale longer than your inhale, you stimulate the vagus nerve. This nerve is the main highway of your rest-and-digest system, sending calming signals from your brain to your heart, lungs, and digestive tract. It effectively tells your entire body, "The threat has passed. You are safe."
- How to do it: Sit or lie down comfortably. Place the tip of your tongue against the ridge of tissue just behind your upper front teeth. Exhale completely through your mouth, making a whoosh sound. Close your mouth and inhale quietly through your nose for a count of four. Hold your breath for a count of seven. Exhale completely through your mouth, making a whoosh sound, for a count of eight. This is one breath. Repeat the cycle three more times for a total of four breaths.
2. Practice a Mindful Morning Brew
Your morning coffee or tea is likely already a non-negotiable part of your day. Instead of scrolling through your phone while you sip, transform this daily ritual into a grounding mindfulness practice. This involves engaging all your senses and focusing solely on the experience of your beverage for just three to five minutes.
Mindfulness is the practice of paying attention to the present moment without judgment. By anchoring your attention to a sensory experience—the warmth of the mug, the aroma of the coffee, the taste on your tongue—you pull your mind out of future worries or past regrets. This simple act creates a pocket of stillness, starting your day from a place of presence rather than panic.
- How to do it: Before your first sip, just hold the warm mug in your hands and notice the temperature. Close your eyes and inhale the aroma deeply. Take a small sip and let the liquid rest in your mouth, noticing the full flavor profile. Feel the warmth as you swallow. Continue this process, bringing your attention back to the sensory details whenever your mind wanders.
3. Embrace a 'Somatic Shake'
Have you ever seen an animal shake its body after a stressful encounter? This isn't a random tic; it's a natural way to release pent-up stress hormones and physical tension. We humans have this instinct too, but we often suppress it. A "somatic shake" is the intentional practice of shaking your body to discharge nervous energy.
Stress and trauma get stored in the body as physical tension. Shaking, a core component of Somatic Experiencing and Trauma Release Exercises (TRE), literally loosens the grip of this tension in your muscles and fascia. It helps your nervous system complete the stress cycle, moving from a state of high-arousal (fight-or-flight) back to a state of calm equilibrium. It might feel silly at first, but it's incredibly effective.
- How to do it: Stand with your feet shoulder-width apart and your knees slightly bent. Start by gently bouncing from your knees, letting your arms and shoulders hang loosely. Allow the shaking to move up through your body—your hips, torso, arms, and even your head and jaw. Put on some rhythmic music if it helps. Do this for 2-5 minutes, then stand still and notice the tingling, calming sensations that follow.
4. Use the 5-4-3-2-1 Grounding Technique
When anxiety spikes, your thoughts can spiral, making you feel disconnected from your body and your surroundings. The 5-4-3-2-1 technique is an emergency brake for your mind, pulling you out of the storm of anxious thoughts and anchoring you firmly in the present moment.
This is a cognitive behavioral therapy (CBT) tool that works by deliberately shifting your focus away from internal distress and onto your external environment. By engaging each of your five senses, you force your brain to process new information, interrupting the anxiety loop. It’s a discreet and powerful way to regulate your nervous system anytime, anywhere.
- How to do it: Wherever you are, pause and silently name:
- 5 things you can see (your computer, a plant, a crack in the wall).
- 4 things you can feel (the chair beneath you, the fabric of your clothes, your feet on the floor).
- 3 things you can hear (the hum of a fan, distant traffic, your own breathing).
- 2 things you can smell (your coffee, hand soap, the air).
- 1 thing you can taste (the lingering taste of mint, water, or just the inside of your mouth).
5. Take a 10-Minute 'Nature Dose'
Humans are wired to be in nature—a concept known as biophilia. Even a brief, 10-minute dose of the outdoors can significantly lower cortisol (the primary stress hormone), reduce blood pressure, and improve your mood. It’s one of the most accessible tools for a nervous system reset.
Sunlight helps regulate your circadian rhythm, improving sleep and energy levels. The sounds of nature, like birdsong or rustling leaves, have been shown to be less stimulating to the brain than urban noise. Simply looking at the complex, fractal patterns in nature (like those in a leaf or a snowflake) can have a calming, restorative effect on the mind.
- How to do it: Step outside without your phone. Find a patch of green space if you can, but even a city sidewalk will do. Pay attention to the feeling of the sun or breeze on your skin. Notice the different shades of green in the trees. Listen for birds. Just walk or sit for 10 minutes, fully immersing yourself in the natural world around you.
6. Curate a Calming Playlist
Sound has a direct and immediate impact on your nervous system. A jarring alarm can trigger a cortisol spike, while a soothing melody can elicit a relaxation response. Creating a dedicated "calm" playlist is like having an on-demand tool for shifting your emotional and physiological state.
Music with a slow tempo (around 60 beats per minute) can synchronize with your resting heart rate, promoting a feeling of calm. Binaural beats and ambient soundscapes are specifically designed to guide your brain into more relaxed states (alpha or theta brainwaves). Using sound intentionally is a form of sensory regulation that can help you focus, unwind, or prepare for sleep.
- How to do it: Use a streaming service to create a new playlist. Search for terms like "ambient," "binaural beats for focus," "sound bath," or "instrumental chill." Avoid songs with jarring transitions or emotionally charged lyrics. Use this playlist during your commute, while working, or as you wind down in the evening.
7. Implement a 'Digital Sunset'
Our screens emit a high concentration of blue light, which mimics daylight. When you stare at your phone or laptop late at night, you're essentially telling your brain, "It's midday! Stay alert!" This disrupts the production of melatonin, the hormone that governs sleep, and keeps your nervous system in an activated, "on" state.
A "digital sunset" is the practice of putting away all screens at least 60-90 minutes before bedtime. This creates a buffer zone that allows your brain to unwind and your body to begin its natural sleep preparation process. This single habit can dramatically improve sleep quality, which is fundamental for nervous system repair and overall health.
- How to do it: Set an alarm for 90 minutes before your intended bedtime. When it goes off, put your phone, tablet, and laptop away—preferably in another room. Use this screen-free time to read a physical book, do some gentle stretching, listen to your calm playlist, or take a warm bath.
8. Practice Self-Havening Touch
Supportive touch releases oxytocin, the "love and bonding" hormone, which is a powerful antidote to cortisol. While touch from a loved one is wonderful, you can generate this calming chemical response yourself through practices like the "Havening" technique.
This psychosensory technique involves gentle, stroking motions on your arms, face, and hands. This specific type of touch is believed to generate calming delta waves in the brain, similar to those experienced during deep sleep. It’s a profound way to provide self-comfort and signal safety to your nervous system when you're feeling anxious or overwhelmed.
- How to do it: Gently cross your arms and place your hands on your opposite shoulders. Slowly and smoothly stroke your hands down your arms from your shoulders to your elbows, as if you're giving yourself a hug. Repeat this motion. You can also gently stroke your forehead or cup your face in your hands. Do this for a few minutes while taking slow, deep breaths.
9. Hydrate Mindfully
We all know we need to drink water, but how often do we do it with intention? Dehydration is a physiological stressor that can increase cortisol levels and contribute to anxiety and brain fog. Turning the simple act of drinking water into a mindful moment can be a mini-reset for your body and mind.
This isn't about chugging a gallon of water a day. It's about pausing and being present. This small break interrupts your workflow, gives your eyes a rest from the screen, and provides a moment to check in with your body. It's a simple, foundational act of self-care that supports every system in your body, including your nervous system.
- How to do it: Keep a glass or bottle of water on your desk. When you reach for it, take a moment. Notice the temperature of the glass. Watch the condensation. As you drink, notice the sensation of the cool water in your mouth and as it goes down. Take three intentional, mindful sips instead of gulping it down distractedly.
10. Do a 'Brain Dump' Journal Entry
Do you ever lie in bed with your mind racing, replaying conversations or running through tomorrow's to-do list? This mental clutter keeps your nervous system on high alert. A "brain dump" is the act of getting all those swirling thoughts out of your head and onto paper.
Writing things down externalizes them, creating psychological distance and reducing their power. It signals to your brain that these items have been "captured" and don't need to be held in your active memory, freeing up mental bandwidth. This simple 5-minute routine before bed can clear your mind, reduce anxiety, and pave the way for a more restful night's sleep.
- How to do it: Keep a notebook and pen by your bed. Each night, spend 5-10 minutes writing down everything that's on your mind. Use bullet points, full sentences, or even doodles. Don't worry about grammar or organization—the goal is simply to empty your head onto the page.
11. Try a 30-Second Cold Shower Finish
This one might sound intense, but the benefits are undeniable. Ending your warm shower with a 30-second blast of cold water is a powerful way to build nervous system resilience and stimulate your vagus nerve.
The shock of the cold water triggers a brief, controlled sympathetic (fight-or-flight) response, followed by a strong parasympathetic (rest-and-digest) rebound. Over time, this practice, known as hormesis, trains your nervous system to become more adaptive and less reactive to other stressors. It’s like taking your nervous system to the gym.
- How to do it: At the end of your regular warm shower, turn the faucet to cold. Start by putting just your feet and hands in the water. Take a deep breath, and then step fully under the spray for 15-30 seconds. Focus on taking slow, controlled breaths during the cold blast. You'll feel incredibly invigorated and calm afterward.
12. Reset with a 'Power Pose'
Your posture doesn't just reflect your mood—it can also influence it. Slouching can make you feel more tired and stressed, while standing tall and open can actually decrease cortisol and increase feelings of confidence. This is the core idea behind the "power pose."
Amy Cuddy's research popularized the idea that adopting an expansive, open posture can shift your physiology and psychology. Taking a two-minute break to stand like a superhero can be a quick and effective way to interrupt a stress cycle, especially before a challenging situation like a presentation or difficult conversation. It's a physical command to your nervous system that you are capable and in control.
- How to do it: Find a private space (like a bathroom stall). Stand with your feet apart, place your hands on your hips, lift your chin, and open your chest. Hold this "Wonder Woman" or "Superman" pose for two minutes while breathing deeply.
13. Use Humming or Chanting
The vagus nerve is intricately connected to the muscles in the back of your throat and your vocal cords. Creating a gentle vibration in this area through humming, chanting, or even gargling is a direct way to stimulate the vagus nerve and activate your relaxation response.
This is why chanting "Om" is a staple in many yoga and meditation practices. The vibration is a form of self-soothing that has a measurable effect on your heart rate variability (a key indicator of nervous system health). It’s a discreet tool you can use almost anywhere to quickly bring a sense of calm to your body.
- How to do it: Take a comfortable breath in. As you exhale, create a low, sustained "hmmmm" or "vmmmm" sound. Feel the vibration in your chest and throat. Continue for a few minutes, focusing on the physical sensation of the vibration.
14. Note 'Three Good Things'
Our brains have a natural negativity bias—we're wired to look for threats and problems. The "Three Good things" practice, a cornerstone of positive psychology, retrains your brain to scan for the positive, building resilience and gratitude.
By intentionally focusing on what went well each day, you shift your perspective and reinforce neural pathways associated with well-being. This doesn't mean ignoring challenges; it means balancing your attention. This practice helps calm the amygdala (the brain's fear center) and fosters a more optimistic, regulated state. I often recommend this practice to my clients, as I, Goh Ling Yong, have found it to be one of the simplest yet most transformative habits.
- How to do it: At the end of the day, either in a journal or just in your head, identify three things that went well, no matter how small. (e.g., "I enjoyed my morning coffee," "A colleague gave me a compliment," "I saw a beautiful sunset"). For each one, briefly reflect on why it happened.
15. Practice a 'Soft Gaze'
When we are stressed or hyper-focused on a screen, our vision tends to become narrow and sharp—what's often called "predator vision." This focused gaze signals to our nervous system that we are on high alert. You can reverse this by intentionally adopting a "soft gaze" or using your peripheral vision.
Softening your gaze and becoming aware of your periphery sends a signal to your brain that you are safe and there are no immediate threats to track. This simple visual shift can quickly down-regulate your nervous system, making it a perfect micro-break during a long day of screen time.
- How to do it: Look away from your screen. Instead of focusing on a single point, allow your eyes to relax and soften. Become aware of the edges of your field of vision without turning your head. Notice the shapes, colors, and movements in your periphery. Hold this soft, panoramic gaze for 1-2 minutes while breathing slowly.
Your Journey to a Calmer You Starts Now
Building a well-regulated nervous system in our always-on world isn't about achieving a permanent state of zen. It's about building a toolkit of practices that allow you to navigate stress more gracefully and return to a state of balance more quickly. The journey isn't about perfection; it's about consistent, compassionate practice.
Don't feel overwhelmed by this list. The goal is not to do all 15 things every day. The goal is to find one or two that resonate with you right now and begin to weave them into the fabric of your life. Start small. Perhaps you'll try the 4-7-8 breath before your next meeting or commit to a digital sunset three nights a week.
These small, intentional acts are deposits into your well-being account. Over time, they compound, building a foundation of resilience that will support you through all of life's challenges and joys.
Which one of these routines are you excited to try first? Share your choice in the comments below! We'd love to hear from you. For more practical wellness advice from the Goh Ling Yong blog, be sure to subscribe to our newsletter.
About the Author
Goh Ling Yong is a content creator and digital strategist sharing insights across various topics. Connect and follow for more content:
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