Top 18 'Nervous-System-Soothing' Wellness Routines to practice at home for calming that 'wired and tired' feeling. - Goh Ling Yong
Do you ever feel like a car with the engine revving but the parking brake firmly on? You’re exhausted, yet your mind is racing. You’re desperate for rest, but your body is humming with a restless, anxious energy. This is the classic "wired and tired" feeling, a hallmark of a dysregulated nervous system stuck in overdrive.
Our bodies have an incredible internal system for managing stress: the autonomic nervous system. It has two main branches. The sympathetic nervous system is our "gas pedal" – it's the fight-or-flight response that gets us ready for action. The parasympathetic nervous system is our "brake pedal" – it’s the rest-and-digest state that allows for healing, recovery, and calm. In our modern, fast-paced world, many of us have a gas pedal that’s perpetually floored, leaving our brake pedal rusty from disuse.
The good news is that we can consciously choose to apply the brakes. We can learn to signal safety to our bodies and guide our nervous system back into a state of balance. The following 18 routines are simple, powerful tools you can use right at home to soothe your nervous system, calm the inner static, and finally move from "wired and tired" to rested and resilient.
1. The 4-7-8 Breath: Your Instant Reset Button
This breathing technique, popularized by Dr. Andrew Weil, is a potent tranquilizer for the nervous system. Its power lies in the extended exhale, which directly stimulates the vagus nerve—the superhighway of the parasympathetic (rest-and-digest) system. It tells your body, on a physiological level, that you are safe and it's okay to relax.
The 4-7-8 breath is incredibly effective before a stressful meeting, when you're struggling to fall asleep, or anytime you feel a wave of anxiety rising. It forces a pause, interrupting the cycle of racing thoughts and the physical stress response that follows. Think of it as a manual override for your body's alarm system.
How to Practice:
- 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 to a mental 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. Inhale again and repeat the cycle three more times for a total of four breaths.
2. Mindful Body Scan
Often, we live entirely in our heads, disconnected from the physical sensations in our bodies. A body scan meditation is a practice of bringing gentle, non-judgmental awareness to each part of your body, one by one. This isn't about fixing or changing anything; it's simply about noticing.
This practice anchors you firmly in the present moment and in your physical self, which is a powerful way to get out of the spin cycle of anxious thoughts. By paying close attention to sensations like warmth, tingling, or pressure, you are training your mind to focus and grounding your energy, which has a deeply calming effect on a frazzled nervous system.
How to Practice:
- Lie down on your back in a comfortable position. Close your eyes.
- Bring your attention to your toes on your left foot. Notice any sensations without judgment. Are they warm? Cold? Tingling?
- Slowly move your awareness up your left foot, to your ankle, your calf, your knee, and so on, all the way up your left leg. Then, repeat with the right leg.
- Continue this process through your torso, your arms, your hands, your neck, and finally, your face and the top of your head. If your mind wanders, gently guide it back to the part of the body you were focusing on.
3. Progressive Muscle Relaxation (PMR)
When we're chronically stressed, we hold tension in our muscles without even realizing it—think clenched jaws, raised shoulders, and a tight neck. Progressive Muscle Relaxation is a technique that involves systematically tensing and then releasing different muscle groups throughout the body.
The magic of PMR is in the contrast. By intentionally tensing a muscle, you become acutely aware of what that tension feels like. The subsequent release of that tension is then far more profound and noticeable. This physical release sends a powerful message to your brain that it's time to let go of mental and emotional tension, too.
How to Practice:
- Find a quiet place to sit or lie down.
- Start with your feet. Tense the muscles in your feet and toes, curling them tightly for 5 seconds. Then, release the tension completely for 10-15 seconds, noticing the feeling of relaxation.
- Move up to your lower legs. Tense your calf muscles for 5 seconds, then release.
- Continue this tense-and-release sequence for all major muscle groups: thighs, abdomen, chest, back, hands, arms, shoulders, neck, and face.
4. Cold Exposure "Plunge"
You don't need a full-body ice bath to reap the benefits of cold exposure. A simple splash of cold water or a "face plunge" can act as a powerful pattern interrupt for your nervous system. This mild shock triggers the vagus nerve and activates the parasympathetic response.
The sudden cold is a jolt that brings all of your awareness to the present physical sensation, instantly stopping anxious thought loops in their tracks. It can reduce inflammation, boost your mood, and provide a quick and effective reset when you feel overwhelmed or emotionally stuck.
How to Practice:
- Fill a bowl with cold water (add ice for extra effect).
- Take a deep breath and hold it.
- Lower your face into the water for 15-30 seconds.
- Alternatively, simply splash your face with cold water for 30 seconds or hold an ice pack to your neck or wrists.
5. Gentle, Mindful Stretching
A "wired and tired" state often manifests as physical stiffness. Gentle stretching, especially when combined with deep breathing, helps to release stored physical tension and emotional stress. This isn't about achieving a perfect pretzel pose; it's about moving your body in a way that feels good and restorative.
Focus on slow, deliberate movements. Pay attention to the sensation of the stretch in your muscles. Syncing your breath with your movement—exhaling as you deepen a stretch—enhances the relaxation response. This practice helps to improve circulation, release tight fascia, and calm the mind by focusing it on the body.
Helpful Stretches:
- Cat-Cow: On your hands and knees, inhale as you drop your belly and look up (Cow), then exhale as you round your spine and tuck your chin (Cat).
- Child's Pose: Kneel on the floor, sit back on your heels, and fold forward, resting your forehead on the ground.
- Forward Fold: Stand with your feet hip-width apart and gently hinge at the hips, letting your head and arms hang heavy towards the floor.
6. The 5-4-3-2-1 Grounding Technique
When you're stuck in your head, re-engaging your senses is one of the fastest ways to ground yourself in the present moment. The 5-4-3-2-1 technique is a simple but powerful exercise that systematically brings your attention to the environment around you, pulling you out of the abstract world of worry.
This is a fantastic in-the-moment tool for when you feel panic or anxiety starting to build. It works because it's impossible to focus on your external senses and your internal anxieties at the same time. It breaks the mental loop and re-establishes your connection to the physical world, signaling safety to your nervous system.
How to Practice:
- Wherever you are, pause and look around.
- Name 5 things you can see. (e.g., a blue pen, a crack in the ceiling, a leaf on a tree)
- Name 4 things you can feel. (e.g., the texture of your jeans, the smooth surface of your desk, the air on your skin)
- Name 3 things you can hear. (e.g., the hum of the refrigerator, a distant car, your own breathing)
- Name 2 things you can smell. (e.g., your coffee, the scent of soap on your hands)
- Name 1 thing you can taste. (e.g., the lingering taste of toothpaste, a sip of water)
7. Sipping Warm, Calming Herbal Tea
The simple ritual of preparing and sipping a warm beverage is inherently soothing. The warmth itself is comforting, and certain herbs have properties that are known to calm the nervous system. Choosing a caffeine-free herbal tea like chamomile, lavender, passionflower, or lemon balm can enhance this calming effect.
Beyond the properties of the herbs, the act itself is a practice in mindfulness. Pay attention to the warmth of the mug in your hands, the steam rising from the cup, the aroma, and the taste of the tea as you sip it slowly. This sensory focus keeps you grounded and present.
Tips for a Mindful Tea Ritual:
- Choose a mug that you love.
- Boil the water with intention.
- Watch the tea steep and the water change color.
- Find a comfortable spot to sit and enjoy your tea without distractions like your phone or the TV.
8. Engaging with Nature (Even Indoors)
Humans have an innate connection to nature, a concept known as "biophilia." Interacting with natural elements has been scientifically shown to lower cortisol (the stress hormone), reduce blood pressure, and calm the nervous system. You don't need to go on a multi-day hike to get these benefits.
Even small doses of nature can have a profound impact. If you can, step outside for five minutes and feel the sun or a breeze on your skin. If you're stuck indoors, you can still connect with nature in meaningful ways that signal safety and tranquility to your brain.
Indoor Nature Practices:
- Bring a plant or fresh flowers into your living or workspace.
- Listen to recordings of nature sounds like rain, birdsong, or ocean waves.
- Look out a window and mindfully watch the clouds, the trees, or a bird.
- Watch a high-definition nature documentary.
9. A "Brain Dump" Journaling Practice
A "wired" mind is often a cluttered mind, full of to-do lists, worries, and unresolved thoughts swirling around. A brain dump is the act of getting all of it out of your head and onto paper. This externalizes your thoughts, creating distance and making them feel more manageable.
You don't need a fancy journal or a specific structure. Just grab a piece of paper and a pen and write down everything that comes to mind, without censoring or organizing it. Worries, tasks, ideas, frustrations—let it all flow out. Often, the simple act of writing it down frees up mental space and quiets the internal noise.
How to Practice:
- Set a timer for 5-10 minutes.
- Write continuously without stopping until the timer goes off.
- Don't worry about grammar, spelling, or making sense.
- When you're done, you can look it over to identify priorities, or you can simply crumple it up and throw it away as a symbolic act of release.
10. Warmth Therapy with a Bath or Heating Pad
Just as cold can be a jolt to the system, warmth is deeply soothing and relaxing. Applying warmth to the body helps to relax tense muscles, increase blood flow, and signal to the parasympathetic nervous system that it's time to rest.
A warm bath, especially with Epsom salts (which are high in magnesium, a mineral that aids relaxation), is a classic and effective way to unwind. If a full bath isn't an option, using a heating pad or a warm water bottle can provide targeted relief and comfort.
Tips for a Soothing Bath:
- Add 1-2 cups of Epsom salts to the running water.
- Add a few drops of calming essential oils like lavender or ylang-ylang.
- Light a candle and play some soft, instrumental music to create a full sensory experience.
11. Creating a "Cozy Corner" or Sanctuary
Your physical environment has a huge impact on your mental state. If your space is cluttered and chaotic, it can contribute to a feeling of being overwhelmed. Creating a dedicated "cozy corner" or sanctuary space in your home gives you a physical place to retreat to when you need to calm your nervous system.
As Goh Ling Yong often emphasizes, the small, consistent practices are what create lasting change, and designing your environment to support those practices is key. This space doesn't have to be large. It can be a comfortable chair, a corner of your bedroom, or even just a collection of items on your nightstand that signal "calm" to you.
Elements of a Cozy Corner:
- A comfortable place to sit, like an armchair or a floor cushion.
- Soft textures, such as a weighted blanket, a soft pillow, or a fuzzy rug.
- Gentle lighting, like a salt lamp or dimmable lamp.
- Calming scents from a diffuser or a candle.
- Items that bring you joy, such as a favorite book, a plant, or a meaningful object.
12. Somatic Shaking
This might seem strange, but it's an incredibly primal and effective way to release stored tension and trauma from the body. Animals in the wild naturally shake after a stressful event (like escaping a predator) to discharge the stress hormones and return their nervous systems to a state of equilibrium. Humans have this same instinct, but we often suppress it.
By intentionally shaking your body, you are helping to complete the stress cycle and release the pent-up energy that contributes to that "wired" feeling. It can feel a bit silly at first, but it's a powerful somatic release technique.
How to Practice:
- Stand with your feet shoulder-width apart and your knees slightly bent.
- Start by gently shaking your hands and wrists.
- Allow the shaking to move up into your arms and shoulders.
- Let your whole body join in, bouncing from your knees. Let your head and jaw be loose.
- Put on a piece of music with a good beat and shake for 3-5 minutes. Afterwards, stand still for a moment and notice the tingling, calm sensation.
13. Mindful Listening to Music
Music has a direct line to our emotions and can significantly shift our physiological state. Listening to calming music, such as ambient tracks, classical pieces, or specific frequencies like binaural beats or Solfeggio frequencies, can help to slow your heart rate and brain waves.
The key is to listen mindfully. Instead of having music on as background noise, put on headphones, close your eyes, and truly listen. Pay attention to the different instruments, the melody, and the rhythm. Let the sound wash over you, and notice how it makes your body feel. This focused listening is a form of meditation that can be very effective for nervous system regulation.
Calming Music Suggestions:
- Search for "432 Hz music for relaxation" on YouTube or Spotify.
- Explore playlists of binaural beats designed for "alpha waves" (a relaxed state).
- Listen to instrumental artists like Brian Eno, Ludovico Einaudi, or Explosions in the Sky.
14. Self-Massage for Neck and Feet
We hold so much tension in specific parts of our body, particularly our neck, shoulders, and feet. A simple self-massage can provide immediate relief and is a wonderful act of self-care that communicates safety and kindness to your body.
Your feet contain thousands of nerve endings. Massaging them before bed can be incredibly grounding and can promote better sleep. Likewise, gently massaging the muscles at the base of your skull and along your neck and shoulders can release the physical tension that builds up from stress and screen time.
Simple Techniques:
- For Feet: Use a bit of lotion or oil. Use your thumbs to make small circles along the arch and ball of your foot. Gently pull on each toe. You can also roll your foot over a tennis or lacrosse ball.
- For Neck: Use your fingertips to gently press and make small circles on the muscles where your neck meets your shoulders. Drop your ear to one shoulder to stretch the opposite side, and gently massage the exposed muscle.
15. Aromatherapy with Calming Scents
Our sense of smell is directly linked to the limbic system, the part of our brain that governs emotions and memory. This is why certain smells can trigger powerful feelings and memories. Aromatherapy uses essential oils to leverage this connection to promote relaxation and well-being.
Scents like lavender, chamomile, bergamot, ylang-ylang, and frankincense are known for their calming properties. Using an essential oil diffuser is a great way to fill your space with a soothing aroma, but you can also simply place a drop on a tissue and inhale, or add a few drops to a warm bath.
How to Use Aromatherapy:
- Use an ultrasonic diffuser to disperse the scent throughout a room.
- Place 1-2 drops of lavender oil on your pillow before bed.
- Mix a few drops with a carrier oil (like coconut or jojoba oil) and apply it to your wrists and temples.
16. A Strict Digital Detox Before Bed
The blue light emitted from screens (phones, tablets, computers, TVs) suppresses the production of melatonin, the hormone that regulates sleep. Furthermore, the constant stream of information, notifications, and stimulating content keeps your sympathetic nervous system activated, making it difficult to wind down.
Creating a non-negotiable "digital sunset" at least 60-90 minutes before you plan to sleep is one of the most impactful things you can do for your nervous system and sleep quality. This gives your brain a chance to switch off, your melatonin production to begin, and your body to prepare for deep, restorative rest.
What to Do Instead:
- Read a physical book (not on a backlit screen).
- Do some gentle stretching.
- Listen to a calming podcast or audiobook.
- Journal or talk with a loved one.
17. Mindful Movement
This isn't about a high-intensity workout, which can sometimes add more stress to an already taxed system. Mindful movement is about slow, intentional motion that connects your mind and body. Practices like Tai Chi, Qigong, or even just very slow, deliberate walking can be incredibly regulating.
When you move mindfully, you pay close attention to the sensations in your body—how your feet feel on the floor, the swing of your arms, the rhythm of your breath. This focus brings you into the present moment and helps to discharge nervous energy in a gentle, controlled way.
Try Mindful Walking:
- Walk at a much slower pace than you normally would.
- Pay attention to the feeling of your heel striking the ground, rolling through your foot, and lifting off from your toes.
- Notice the subtle shifts in balance and the movement of your whole body.
- Do this for just 5 minutes, either indoors or outdoors.
18. Humming or Chanting
This may sound unusual, but it's a direct hack for your nervous system. The vibrations created in your chest and throat when you hum or chant stimulate the vagus nerve. This is a primary reason why practices like chanting "Om" in yoga or singing in a choir feel so good—they are physiologically calming.
You don't have to be a great singer. Simply find a quiet place and hum a simple tune or a single, low tone for a few minutes. Pay attention to the vibration in your chest and throat. It's a surprisingly effective way to quickly shift your state from anxious to calm.
How to Practice:
- Sit comfortably and take a deep breath in.
- As you exhale, make a low "hmmmmmm" or "voooooo" sound, drawing it out for the entire length of your exhale.
- Notice the gentle vibration in your sternum and throat.
- Repeat for 5-10 breaths.
Your Toolkit for Calm
Feeling "wired and tired" isn't a personal failing; it's a sign that your nervous system needs support. The list above isn't a prescription you must follow perfectly. It's a toolkit, a menu of options to choose from. On some days, a simple breathing exercise might be all you need. On others, a long, warm bath might be the answer.
Don't get overwhelmed by the number of options. The goal is to build a relationship with your own nervous system and learn what it needs. Start by picking just one routine that resonates with you and commit to trying it this week. The path back to balance is built with small, consistent moments of intentional calm.
Which of these routines are you most excited to try? Do you have another favorite nervous-system-soothing practice? Share it with us in the comments below!
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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