Routines to Support Your Nervous System
In the fast-paced world we live in, it's easy to feel like you're constantly on high alert—juggling work, relationships, self-care, and everything in between. While we can’t always change our busy schedules, we can nurture our nervous system with routines that help us feel more grounded, balanced, and resilient. By doing so, we empower ourselves to navigate life's ebbs and flows with more grace and ease.
Creating habits that soothe your nervous system will support your overall wellbeing. Think of it as creating a nurturing cocoon for yourself, one that honours your natural rhythms and helps you thrive, no matter the season of life you're in. Here’s how you can bring these gentle routines into your days.
Morning Rituals: Start the Day with Grounding Practices
The way we begin our day sets the tone for everything that follows. By integrating calming rituals into your mornings, you give your nervous system a moment to settle before diving into the day’s demands.
Gentle stretching or yoga: Even 5-10 minutes of light movement can help wake up your body and regulate your energy. Slow, mindful stretches or simple yoga poses (like child’s pose or cat-cow) can help calm your mind and release tension in your muscles.
Mindful breathing: Before you grab your phone or start your to-do list, take a few deep breaths. Try a breathing technique like box breathing (inhale for 4, hold for 4, exhale for 4, hold for 4) to balance your nervous system. This simple practice can shift your body from fight-or-flight mode into a more relaxed, parasympathetic state.
Warm water with lemon: Nourish your body from the inside out by sipping on warm water with lemon. Not only does this hydrate and cleanse your system, but the warmth is soothing, signalling to your body that it’s time to wake up slowly and mindfully.
Create Moments of Stillness Throughout the Day
Our nervous systems thrive when we create space for stillness and rest, even in small doses. No matter how busy your day gets, weaving in pockets of calm can make a world of difference.
Take mindful breaks: Every couple of hours, step away from your screen or task and reconnect with yourself. Close your eyes, take a few deep breaths, and stretch your body. These short pauses help reset your nervous system and prevent overwhelm.
Nature connection: Spending even a few minutes outside, whether you take a walk around the block or simply sit in your garden, can help recalibrate your nervous system. Nature has a naturally grounding effect, reminding you to slow down and breathe a little deeper.
Tea ritual: Preparing and sipping on herbal tea is a beautiful way to incorporate a moment of stillness into your day. Opt for calming blends like chamomile, lavender, or peppermint, which can naturally soothe your nervous system.
Grounding Ritual: Next time you feel stressed, pause and notice five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This simple grounding exercise brings you back into the present moment, where your nervous system can relax.
Sync with Your Cycle
For women, aligning daily routines with the phases of your menstrual cycle (cycle syncing) can be an incredibly supportive way to care for your nervous system. Each phase brings different energy levels and needs, and by tuning into these shifts, you can create more ease and balance in your life.
Follicular and ovulation phases: During the first half of your cycle, your energy is naturally higher. Use this time for more dynamic movement (like dance or more vigorous yoga) and social activities, as your nervous system can handle more stimulation during this time.
Luteal and menstrual phases: In the second half of your cycle, your body craves more rest and introspection. Slow down with gentle stretching, restorative yoga, and mindfulness practices like journaling or meditation. This is a time to lean into comforting and relaxing habits that calm the nervous system.
Evening Wind-Down: Prepare for Restful Sleep
A restful night’s sleep is essential for a well-balanced nervous system, but it’s not always easy to wind down after a busy day. Establishing a calming evening routine can help signal to your body that it’s time to rest and recharge.
Digital detox: Try to disconnect from screens at least an hour before bed. The blue light from phones and laptops can interfere with your circadian rhythm, making it harder to fall asleep. Instead, dim the lights, light a candle, and enjoy a book or calming music.
Magnesium-rich bath: A warm bath with Epsom salts is a perfect way to relax your muscles and calm your nervous system. Magnesium, found in the salts, is known for its ability to support relaxation and promote deeper sleep.
Gratitude journaling: Reflecting on a few things you’re grateful for can shift your nervous system into a state of rest and digest. It’s a gentle practice that helps quiet the mind and settle any lingering worries from the day.
Embrace Seasonal Living for Nervous System Support
Living in alignment with the seasons is a beautiful way to honour your body’s need for different types of nourishment and rhythms throughout the year. Our nervous systems are deeply connected to the natural cycles of nature, and by tuning into these shifts, we can find more balance and ease.
Spring and summer: These seasons are a time for outward energy, exploration, and expansion. Engage in activities that bring joy and lightness, such as outdoor gatherings, gardening, or trying a new hobby. Nourish your nervous system with fresh, vibrant foods, and enjoy the longer days without overloading yourself.
Autumn and winter: As the seasons shift towards cooler, quieter times, so too should your routines. Embrace more rest, reflection, and inward-focused activities. Warm, grounding foods like soups and stews, along with cosy rituals (think soft blankets, warm tea, and candlelight), help your nervous system feel safe and nurtured.
Spend Time in Nature
Nature has an incredibly grounding effect on the nervous system. Whether it’s a short walk in the park, sitting by the sea, or simply taking a few deep breaths under the trees, connecting with the natural world helps reduce cortisol levels (the stress hormone) and promotes feelings of calm and safety. The sights, sounds, and smells of nature stimulate the parasympathetic nervous system, encouraging relaxation and helping to bring your body back into balance.
Final Thoughts: Be Gentle with Yourself
By weaving these gentle, supportive routines into your daily life, you can create an environment where your nervous system feels safe and nurtured. With each breath, meal, and mindful moment, you’ll be taking small but significant steps toward greater balance, peace, and wellbeing.
Supporting your nervous system is about tuning into your body’s needs and offering yourself kindness and care. Some days will be busier than others, and that’s okay. What matters is that you create small moments of calm and nurturing wherever you can, building resilience over time.
