How to calm your nervous system in 5 minutes

There was a time I didn’t even realize I was living in survival mode.

I thought I was just busy.

Tired.

and trying to hold it all together.

But my body knew.

I felt the tension in my jaw.

My digestion slowed down. I had very little appetite.

I wasn’t sleeping deeply.Woke up multiple times.

I was forgetting things.

And I also started to avoid being social. Didn’t really care much about that anymore.

I wasn’t relaxed, I was disconnected. And my body was quietly paying the price.

That’s when I started looking for real, simple ways to shift out of that constant stress loop.

I didn’t need another self-care checklist.

I needed tools that were gentle, practical, and backed by science.

Something I could do between meetings or before dinner, not just on a beach resort.

So I started experimenting with 5-minute nervous system resets.

And I’ve seen the difference. not just in myself, but in so many clients who felt stuck in “overdrive.”

Here are a few of my favorites.

1. Deep belly breathing

One of the fastest ways to calm the nervous system is by slowing your breath.

How to try it:

Inhale gently through your nose for 4 seconds, letting your belly expand.

Exhale through your mouth for 6–8 seconds. Repeat a few times.

Why it works:

This activates your vagus nerve, which tells your body it’s okay to rest.

Studies show it can lower cortisol and heart rate within minutes.

I use this before meals, during stress spikes, or when I feel myself getting “snappy.”

2. The 5-4-3-2-1 grounding technique

When your thoughts are spiraling or you feel anxious for “no reason,” this tool is gold.

How to try it:

Name:

• 5 things you can see

• 4 you can touch

• 3 you can hear

• 2 you can smell

• 1 you can taste

Why it works:

It forces your attention into the now, away from looping thoughts.

Research in psychoneuroimmunology shows that anchoring into your senses helps reduce stress signals.

3. Guided imagery

This one surprised me. Visualization isn’t just for athletes or manifesting, your nervous system responds too.

How to try it:

Close your eyes and imagine a peaceful place in detail, like a forest, a beach, or a favourite memory.

Why it works:

The brain can’t always tell the difference between real and imagined experiences.

Visualizing calm scenes has been shown to lower blood pressure and ease anxiety.

Sometimes I do this in the car before walking into a busy appointment.

4. Progressive muscle relaxation (PMR)

If your body feels tense, your brain stays on alert. PMR helps release that tension fast.

How to try it:

Start at your toes. Tense each muscle group for a few seconds, then release. Work your way up.

Why it works:

When you physically relax your muscles, your body sends a signal to the brain: “We’re safe.”

This technique is often used in anxiety treatment and has been shown to lower stress hormones.

5. Move your body (even briefly)

You don’t need a full workout.

Sometimes a quick stretch, walk, or shake-out is all it takes.

Why it works:

Movement metabolizes stress hormones like adrenaline and releases endorphins.

It also helps regulate blood sugar and clears brain fog.

Even 3–5 minutes can create a noticeable shift.

6. Label what you’re feeling

This one might sound too simple, but it’s powerful.

How to try it:

Say quietly to yourself, “I’m feeling overwhelmed” or “This is anxiety.”

Why it works:

Naming emotions engages the prefrontal cortex (your thinking brain) and quiets the amygdala (your fear center).

This creates just enough space between you and the feeling to pause instead of spiral.

7. Soothing self-touch

Touch can be calming, even when it’s from you.

How to try it:

Place your hand over your heart. Wrap your arms around yourself. Rub your hands together and rest them on your cheeks.

Why it works:

Gentle touch triggers the release of oxytocin—the hormone that creates feelings of safety and connection.

It signals your body that someone is here for you—even if that someone is you.

Final thoughts

You don’t need a perfect morning routine or a silent retreat to feel better.

Sometimes, you just need 5 minutes of calm.

A breath. A pause. A moment to remind your body: you’re safe now.

These are the kinds of tools I’ve included in my free guide, Calm in 10, because real change starts small, and you don’t have to earn your right to feel good.

If this resonated and you’d like a copy of the guide, you can grab it here..

Stay kind to yourself.

And remember that your body isn't working against you .

It just needs a reason to exhale again.