Do you feel like your body is on alert all day long? That tightness in your chest, short breathing, and racing thoughts may be your nervous system telling you: “this is too much.” In a world that never slows down, learning to reset the nervous system has become a necessity, not a luxury.
In 2025, we’re surrounded by stimuli: notifications, emails, urban noise, expectations, and constant pressure to perform. All of this keeps the body in a prolonged “fight or flight” state. The good news: it’s absolutely possible to return to calm with simple, human, science‑backed tools.
Today I want to share 7 tips to reset your nervous system in a chaotic environment so your body and mind can return to their natural point of balance.
Why does our nervous system crash in 2025?
Sometimes I feel like a phone with too many tabs open: it never shuts down, it just heats up and slows down. Our nervous system works the same way when it’s overloaded.
Overexposure to screens, the lack of deep rest, excess caffeine, and social pressure activate the sympathetic system—the one that gets the body ready for action—while the parasympathetic system (in charge of relaxing and repairing) gets pushed aside.
This constant imbalance produces anxiety, irritability, fatigue, and difficulty concentrating. The body doesn’t distinguish between a real crisis and a chain of pending messages. That’s why resetting the nervous system is key to regaining energy, mental clarity, and emotional well‑being.
Breathe with me. Let’s go step by step.
1) Vagal breathing: your natural calm switch
If there were a magic tool to soothe the nervous system, this would be it. Vagal breathing activates the vagus nerve, which connects the brain with the heart, lungs, and gut.
When you inhale slowly and exhale even more slowly, you send a clear signal: “there’s no danger now.” This lowers heart rate, improves digestion, and stabilizes mood.
Try the 4–6 method: inhale for 4 seconds, exhale for 6. Repeat for 3 minutes.
Studies show that this style of breathing can decrease heart rate by up to 15% and significantly reduce cortisol levels.
If you want a guided practice, explore our conscious‑breathing exercises in Pausa. It’s a simple way to regain control, even in the middle of chaos.
2) Gentle movement to release stored tension
The body stores emotions. Every tight muscle, every clenched jaw is a story that wasn’t released. Moving—walking, dancing, or stretching—helps discharge that stored energy.
I usually take 5‑minute breaks to roll my shoulders, open my chest, and slowly move my neck. Movement stimulates serotonin and endorphin production, regulating the nervous system response.
It’s not about intense workouts, but about moving with awareness. A Stanford study showed that walking for 10 minutes in silence can reduce activity in the amygdala, the brain’s center for fear and stress.
3) Connect with nature, even for a moment
When the digital world feels overwhelming, gazing at the sky or touching a plant might seem insignificant, but it has real power. Brief exposure to natural settings activates the parasympathetic system and lowers blood pressure.
If you can’t go out, open a window, let fresh air in, or play rain or forest sounds. The brain responds similarly. Sometimes resetting the nervous system begins with something as small as looking at a tree or feeling the sun on your skin.
4) Sensory disconnection: fewer stimuli, more presence
We live overstimulated. Lights, screens, sounds, messages. The nervous system has no time to rest. That’s why creating moments of sensory silence is one of the most effective strategies to reset it.
- Close your eyes for one minute and notice the sounds around you.
- Turn off notifications for an hour.
- Lower your screen brightness.
When you do this, your brain enters “repair mode.” According to the Journal of Neuroscience, silence stimulates cell regeneration in the hippocampus, the region that regulates emotions and memory.
5) Self‑hug and mindful touch
It may sound simple, but physical contact is medicine for the nervous system. Place one hand on your chest and the other on your abdomen. Feel your breathing’s rhythm. This gesture releases oxytocin, the hormone of bonding and calm.
The body needs physical reminders of safety. Even a 20‑second self‑hug can reduce heart rate and increase well‑being. If you can, share a real hug with someone. It’s a silent way to say: “I’m safe.”
6) Conscious digital pauses
The chaotic environment isn’t always out there; often it’s in our pocket. Each notification triggers micro‑bursts of adrenaline. Multiply that by hundreds of times per day and it’s clear why your nervous system doesn’t rest.
I suggest short digital fasts. Turn your phone off for 30 minutes and let your mind breathe. In that time, do something analog: write, cook, listen to music, or simply observe.
Reducing daily digital exposure by just one hour improves sleep quality and decreases anxiety by 25%, according to data from the American Psychological Association.
7) Gratitude and calming visualization
The last technique to reset the nervous system is cultivating gratitude. When you practice gratitude, your brain activates well‑being circuits and reduces the production of stress hormones.
Close your eyes and imagine a place where you feel peace: the sea, a mountain, or your room lit by the sun. Then think of three things you feel grateful for today. Do it before bed.
Gratitude is the biological language of calm. It’s the simplest way to remind your body that, despite the noise, you’re okay.
How to keep your nervous system in balance
Resetting the nervous system isn’t an event—it’s a habit. Your body learns safety when you repeat it every day: breathe, move, disconnect, appreciate. Over time, you’ll notice calm stops being a goal and becomes your new normal.
It’s not about eliminating chaos but about finding your center within it. If you want to bring these practices into your routine and discover a community that breathes with you, Pausa is here to accompany you.
Breathe with me. Take a pause. Your nervous system—and your well‑being—will thank you.