How to regulate your nervous system: tips and exercises

Have you ever felt so stressed that you became stuck in a state of panic or worry — and nothing seemed to help? This is often a sign your nervous system is dysregulated. The nervous system is your body’s communication network. It sends signals between your brain and the rest of your body to help you think, feel, and move.

“Your nervous system is like the vehicle you drive every day,” says Melissa Marek, PT, DPT, a physical therapist at Hinge Health, certified breath coach, and expert in nervous system regulation. “Learning to understand and befriend it gives you a sense of empowerment — you can actually change how you respond to stress.” 

When your nervous system is out of balance, your whole self can feel ‘off’ — from your mood to your physical health. That’s why learning to regulate your nervous system is so important.

“Most people think about mental and physical health, but don’t realize the nervous system is just as important — it’s like the infrastructure that supports your mind and body,” says Emily Sisk, a health coach at Hinge Health. “You can think of stress building as pressure building in a tea kettle — it’s got to come out somehow.”

Here, learn how your nervous system can become dysregulated, plus how to regulate it through movement and other simple grounding techniques, so you can maintain optimal physical and mental health.

What is nervous system regulation?

Your nervous system is the body’s command center, made up of the brain, spinal cord, and a network of nerves that reach every part of your body. One of its biggest jobs is to keep you safe by constantly scanning for potential threats, both inside and outside of you.

The nervous system has different parts that work together, including the sympathetic (“fight or flight”) and parasympathetic (“rest and digest”) systems. Nervous system regulation is about how you move between states of protection (when your sympathetic system kicks in) and states of connection and calm (when your parasympathetic system takes over), as coined by clinician Deb Dana. The way your nervous system responds not only shapes your emotions and behaviors, but also affects how you physically feel — whether you’re tense, relaxed, energized, or at ease.

“When your nervous system senses danger — even something as simple as a tense email or a loud noise — your mind and body shift into a protective state,” Dr. Marek says. “Nervous system regulation helps your body return to a place where you feel safe and open to connection — with yourself, your environment, and others — rather than staying stuck in that protective state.” In other words, it’s about moving out of fight-or-flight, and back into rest-and-digest mode, where you feel calm and at ease. 

Signs of a dysregulated nervous system

When your nervous system is stuck in this hyper-protective state, you may notice mood shifts like anxiety or irritability. Nervous system dysregulation can also show up as physical symptoms — such as muscle tightness or digestive issues.

“When your nervous system is out of whack, everything feels harder — moving, thinking, sleeping — everything is just a little bit off,” says Sisk. 

Mental symptoms of a dysregulated nervous system can include:

• Anxiety

• Feeling like you’re always “on edge”

• Trouble focusing 

• Loss of motivation

• Having a panic attack

• Feeling burnt out

Physical symptoms of dysregulated nervous system include: 

• Fatigue 

• Muscle tension

• Unexplained pain or increased perception of pain

• Increased heart rate (it can feel like it’s racing)

• Digestive discomfort (like diarrhea, cramping, or bloating)

• Difficulty sleeping

Causes of a dysregulated nervous system

Your nervous system doesn’t become dysregulated overnight — repetitive stressors from daily life and traumatic events can contribute to feelings of dissociation over time. Causes of nervous system dysregulation can include:

• Chronic everyday stressors. Ongoing, everyday stressors — like work deadlines, relationship conflicts, or financial struggles — can gradually dysregulate the nervous system over time, as your body gets stuck in protective mode, Sisk says.

• Traumatic events. Difficult or distressing experiences — like accidents, loss, or other upsetting events — can overwhelm the nervous system. This might be a single event, or it could be something that happens repeatedly over time (like ongoing stress or childhood trauma). When this happens, it can be hard for your body and mind to feel calm and balanced again. 

• Prolonged fight-or-flight response. Your sympathetic nervous system triggers the fight-or-flight response when it senses that you’re in danger — even though you’re technically not. “This response puts your body in that protective state,” Dr. Marek says. Sometimes, that means being ready to fight or run, and in other situations, it may mean freezing or shutting down when dealing with something overwhelming. “When you’re in fight-or-flight mode for months, you forget that’s not normal,” Sisk says. Chronic activation of this stress response can leave you feeling hypervigilant or anxious all the time, disrupting nervous system regulation. 

• Lack of rest and repair. Not getting enough sleep or incorporating downtime or self-care strategies into your daily life can dysregulate your nervous system, Dr. Marek says. Your body needs rest to recharge and recoup to avoid burnout or feeling anxious. 

• Disconnection from the body. Stressful or overwhelming experiences can make it hard to feel connected to your body and emotions, sometimes leading to numbness or a sense of being ‘out of touch.’ This feeling of dissociation is common when dealing with ongoing stress or navigating difficult (or traumatic) situations.

Why regulating your nervous system matters

Supporting your nervous system does more than just help you feel calmer — it can also play a key role in your overall health. When your nervous system is well-regulated, it’s better able to protect you from illness and reduce the chances of developing ongoing pain. Nervous system regulation can help:

• Boost mental clarity and focus. When your nervous system is regulated, you may notice it’s easier to concentrate and stay present. “You may feel calmer, more focused and present, and less scattered,” Sisk says. This can help you think more clearly, make decisions with confidence, and fully engage in conversations.

• Create a sense of safety and security. When your nervous system is stuck in fight-or-flight mode, your body can feel like it’s always on high alert, which may lead to feeling unsafe or anxious. Not feeling secure can increase stress and affect your overall well-being. “When you feel safe in your body, everything works better,” Dr. Marek says.

• Prevent illness. “Chronic stress triggers immune system dysregulation and increases inflammation in the body, which can make you more susceptible to illness,” says Dr. Marek. Research shows that when your nervous system is out of balance, you’re at a higher risk for both physical and mental health concerns like anxiety, depression, sleep problems, and even chronic diseases later on. Getting enough sleep is especially important — studies show that people who sleep longer each night are less likely to catch a cold, because rest helps bolster your immune system.

• Reduce chronic pain. Stress can heighten the sensitivity of your nervous system, which may make you feel pain more intensely or for longer periods of time. “There’s nothing that stress can’t make worse,” says Dr. Marek. “It’s not always the only cause, but it can affect every system in the body, including musculoskeletal health.” Over time, constant stress can disrupt hormones like cortisol, leading to ongoing inflammation and discomfort.

How movement can regulate your nervous system 

Taking small pauses and moving your body throughout the day can help regulate your nervous system. “If we can find little moments of stress reduction, it’s like putting a stick in a spinning wheel,” Dr. Marek says. “Each pause weakens the cycle of stress.” 

Over time, these little moments, also known as movement snack breaks, add up. “If we can have a little less stress, we usually sleep a little better, have more energy and less pain — which means we can be more active and connected.”

Movement snacks don’t have to take much time: “Thirty seconds is not a lot — especially for folks who are so burnt out that the thought of adding something else to their plate is overwhelming,” Sisk says. Try incorporating these gentle movements into your daily routine. 

• Engage in deep breathing exercises. Research shows that techniques like box breathing or diaphragmatic breathing can help reduce anxiety and negative thoughts. Taking a quick pause to do some breathwork can create a sense of calm and help you reconnect with your body. “Stop, breathe, and be,” Sisk says.

• Perform gentle, rhythmic movements. “Movements that involve gentle rocking or swaying like cat cow or happy baby poses let your body know it’s safe,” Dr. Marek says. 

• Do mindful practices. Mindful practices such as guided meditation, yoga, or tai chi can all help nudge your nervous system to come back to center, Dr. Marek says. 

All of these exercises can help release tension throughout your body, which often contributes to a dysregulated nervous system. Each movement is guided by your breath, allowing you to tap into calm, whether you have time for just one or want to do several together. “You can do one on a busy day, or string them together the next — whatever works for you counts,” says Dr. Marek. 

Even a brief pause is helpful. “Any moment of pause is beneficial, and repetition compounds the benefit,” Dr. Marek says. Over time, slow, gentle movements — especially when paired with mindful breathing and self-kindness — can help “nudge” your nervous system toward a greater sense of safety and connection.

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

Other ways to regulate your nervous system

Movement is just one way to help soothe your nervous system. Other strategies, like humming or self-coaching with affirmations can also support nervous system regulation. You may not feel back to 100% after doing some of these techniques, and that’s okay. “Progress beats perfection,” Sisk says. Keep up with some of these methods to get yourself back to center. 

• Practice mindfulness. “Mindfulness is about being present in the moment and noticing what’s around you without judgment,” Sisk says. “For example, you may notice that you feel anxious, but you don’t judge yourself for it.” You can add these mindful check-ins to your daily routine. For instance, while driving, notice how the steering wheel feels in your hands, or pay attention to what the song on the radio sounds like. Tuning in to what you can smell, feel, hear, taste, and see — even in little moments — can help you come back to center.

• Establish a daily routine. Your body and mind appreciate consistency. “Routine provides safety cues for your nervous system,” Dr. Marek says. Waking up and going to bed around the same time each day, and making time for regular movement, can all help create a steady routine. “Scheduling — and honoring — downtime is also important,” adds Sisk.

• Prioritize sleep. Research has identified a strong connection between sleep, heart health, and nervous system function. In general, less or poorer-quality sleep means a higher risk of cardiovascular disease and nervous system dysregulation. “Getting exposure to daylight in the first hour or so of your day is a good way to set your body clock so that you’re ready for bed at a reasonable hour,” Dr. Marek says. Practicing good sleep hygiene habits — like wearing a sleeping mask to block out light and listening to calming music before bed — can help ease you into more restful sleep.

• Limit stress triggers. If watching the news or even a scary movie leaves you feeling stressed or emotionally drained, consider limiting your screen time. Similarly, if work is particularly stressful, finding ways to power down and set boundaries can help protect your mental well-being and give your nervous system a break.

• Stimulate your vagus nerve. The vagus nerve is a major part of your parasympathetic nervous system, or the “rest and digest” system. This nerve runs from your brain, down your neck, and through your chest to your belly, helping your brain and body communicate. It helps control heart rate, digestion, and breathing. Activating it can help you feel calmer and more relaxed. “Humming and sighing vibrates the vagus nerve, which can help you feel more calm,” Dr. Marek says.

• Recite reassuring affirmations and mantras. What you tell yourself matters — if you start the day thinking you won’t feel good or won’t meet a deadline, that negative expectation can shape your experience. “Practicing positive self-talk, such as ‘I am safe to move, I am healthy, and I am strong,’ can all help regulate your nervous system and perception of yourself,” Dr. Marek says.

• Use vision for regulation. “Our vision actually narrows when we’re stressed or in fight-or-flight mode,” Dr. Marek says. “Taking a moment to soften your gaze, use your peripheral vision, or look at something pleasant — like nature, a favorite photo, or anything calming — can help shift your nervous system.” Dr. Marek recommends ‘micro dosing’ moments of awe. Making time for these visual mindfulness breaks can help you feel more relaxed, and more connected to your body. In fact, a study found that on days people experienced more awe, they reported less stress, fewer physical symptoms, and better overall well-being. Try doing this for 15 seconds, a few times daily.

When to see a doctor

Nervous system dysregulation can often improve on its own with conservative treatments like the ones above. But if your mental and physical health are suffering, or daily activities feel challenging or impossible, that’s a good sign it’s time to see a healthcare provider or mental health specialist. You should also reach out for care if you have:

• Persistent fatigue

• Consistent mood changes

• Chronic unexplained pain

• Constant feeling of being stuck in a state of distress

PT Tip: Experiment with several techniques 

When it comes to regulating your nervous system, “there’s no one-size-fits-all approach,” says Dr. Marek. Consider testing out a variety of the above strategies to see what feels right for you. What works best for you one day may change the next. “Be curious, experiment, and build a toolbox of strategies to pull from,” Dr. Marek says. “When practiced regularly, these methods can create lasting change.” 

How Hinge Health can help you

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

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