Healing the Nervous System: Simple Practices Therapists Recommend

When stress or trauma hangs on longer than it should, your nervous system often sounds the alarm, leaving your mind and body on edge. You might feel restless, or unable to relax even when things are calm. The good news is that there are simple, grounded practices that help reset your system and bring you back to balance. In this post, we will walk through five of those practices and how you can begin using them in daily life.

If you have been feeling stuck on high alert, remember it isn’t a personal failing. It’s simply your nervous system working overtime, and with the right support, it can learn to settle again.

Breathing: Calming from the Inside Out

Breath is one of the fastest ways to shift how your body feels. Slow, steady breaths tell your nervous system that it’s safe to relax. Try inhaling gently through your nose for a count of four, holding for a moment, and then exhaling through your mouth for a count of six. Even a few rounds can help ease racing thoughts and release tension.

Have you noticed how a deep breath naturally softens your shoulders?

Orienting: Bringing Awareness to the Present

When your body feels uneasy, orienting helps bring you back to the present moment. Gently look around the room and notice what catches your eye. Name five things you see, four things you can touch, three things you hear, two things you smell, and one thing you taste. This mindful technique grounds you in your surroundings and signals safety to your nervous system.

What’s one detail in your environment right now that makes you feel more at ease?

Humming: Soothing Through Sound

Sound vibrations have a calming effect on the body, especially through humming. It gently stimulates the vagus nerve, which helps regulate stress responses. Try humming a tune you like or simply creating a low hum for a few breaths. Many people notice their chest loosening and their mind settling when they use sound as a grounding tool.

How does your body feel after a few seconds of humming? Lighter, looser, or calmer?

Movement: Releasing Built-Up Energy

Stress often creates tightness in the body. Gentle movement helps release it. You don’t need a full workout as even a short walk, stretching your arms, or rolling your shoulders can make a difference. Movement helps your nervous system complete its stress cycle, allowing your body to return to a calmer state.

What small movement could you try right now to release some of the tension you are carrying?

Prayer: Finding Stillness in Connection

For many people, prayer is more than words as it’s a grounding practice that nurtures peace. Whether spoken, silent, or reflective, prayer can help regulate the nervous system by offering a sense of connection, safety, and meaning. It’s not about doing it perfectly; it’s about creating space to be still and supported.

When was the last time prayer or quiet reflection left you feeling more grounded?

Healing the Nervous System: Creating a Grounded Path Forward

Each of these resets: breathing, orienting, humming, movement, and prayer are simple, yet powerful ways to soothe your nervous system. The more you practice them, the more your body learns how to return to calm.

Which of these five resets feels most natural to try today?

Healing the nervous system doesn’t mean avoiding stress; it means having tools that bring you back to balance. Book your free consultation today in San Antonio or virtually across Texas and learn how to bring grounded practices into your daily life.