5 Simple Practices to Support Your Nervous System

Feeling overwhelmed from time to time is part of being human. But over time, ongoing stress can impact mood, sleep, focus, digestion, inflammation levels, and overall well-being. Fortunately, simple mind-body practices can help build resilience to stress and provide tools to better navigate everyday challenges. 

In a recent conversation with Canyon Ranch Mental Health & Wellness Expert Sherri Felton, MS, LPC, we learned several accessible ways to stimulate the vagus nerve — which plays an essential role in calming the nervous system and in the “rest-and-digest” process, helping us shift out of fight-or-flight mode and into relaxation. Explore five ways to get started below.  

1. Practice Deep Belly Breathing 

Try this: Place one hand on your chest and the other on your belly. Slowly inhale through your nose, allowing your abdomen to rise as your lungs fill with air. Pause briefly, then gently exhale through your mouth. Repeat for several slow, intentional breaths, focusing on keeping your breathing steady and relaxed. 

2. Make Time for Meditation 

Try this: Set aside 60 seconds or more each day to sit comfortably and focus on your breath, bodily sensations, or a calming phrase. Focus on guiding your attention back to the present moment without judgment. Yoga and other mindful movement practices may also help support relaxation and stress management. 

3. Explore Aerobic Exercise 

Try this: Incorporate movement into your day with a form of aerobic exercise you enjoy, like running or swimming. Regular movement may help support mood, stress management, and overall well-being. 

4. Experiment with Cold Exposure 

Try this: Finish your shower with 15 to 30 seconds of cool water while maintaining slow, steady breathing. Start gradually and focus on staying relaxed as your body adjusts to the temperature change. You can also explore other forms of cold exposure, like a cold plunge or briefly placing your face in a bowl of ice water. 

5. Practice Gratitude  

Try this: Take a few moments each day to reflect on experiences, interactions, or observations that brought you gratitude, wonder, or joy. You can also use a gratitude journal to help reinforce those moments over time. 

Practices that support the nervous system are deeply personal, and what feels grounding for one person may feel different for another. Use these techniques as a starting point, experimenting with which practices feel most supportive and sustainable for your routine. 

Looking for more personalized support? At Canyon Ranch, our experts take an integrative approach to well-being, helping guests explore mindfulness practices, movement, recovery therapies, and stress-management tools designed to support both body and mind. Find your perfect stay at Tucson or Lenox and get started.