Calm yourself quickly: Deep breaths, self-soothing touch and ice pack can regulate your nerves

Life can be overwhelming at times. Whether you’re dealing with a high-pressure work deadline, navigating relationship stress, or simply feeling the weight of everyday responsibilities, your nervous system often bears the brunt of it all.

Don’t wait for stress to run its course. There are simple, effective techniques you can use to calm your nervous system and bring your body back into balance. From intentional breathing exercises to grounding techniques and gentle movement, these practices can help you feel more centred and in control—even on your most hectic days.

Here’s how to calm your nervous system effectively.

• Practice deep breathing

Deep, intentional breathing activates the parasympathetic nervous system, which is responsible for calming your body after a stress response. Techniques like diaphragmatic breathing or the 4-7-8 method (inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds) help slow your heart rate and reduce stress.

Why it works: Deep breathing lowers cortisol levels and reduces activation of the sympathetic nervous system (fight-or-flight mode). A study in the Journal of Clinical Psychology found that slow, deep breathing significantly reduces stress and improves emotional regulation.

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• Use grounding techniques

Grounding involves bringing your focus back to the present moment by engaging your senses. A popular method is the 5-4-3-2-1 technique: identify five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste.

Why it works: Research in Behavior Research and Therapy shows that grounding techniques are effective for reducing anxiety and panic symptoms. Grounding distracts the mind from stressors, helping your body exit the fight-or-flight state.

• Practice progressive muscle relaxation

Progressive muscle relaxation (PMR) involves tensing and then relaxing different muscle groups in your body, starting from your toes and moving upward. This practice releases physical tension and calms the mind. A study in Applied Psychophysiology and Biofeedback found PMR to be effective in reducing anxiety and stress levels.

Why it works: PMR helps the body recognize and release stress-related tension, improving overall relaxation.

• Exposure to cold

A cold splash on your face or applying an ice pack to your chest can calm your nervous system. The exposure to cold stimulates the vagus nerve, which regulates the body's response to stress and can help induce relaxation. Research published in Frontiers in Neuroscience indicates that such exposure to cold lowers stress and increases vagal tone.

Why it works: Stimulation of the vagus nerve slows down heart rate and tells the body to move into a state of relaxation.

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• Cultivate mindfulness or meditation

Mindfulness is the practice of dwelling in the present moment, free from judgment. As little as five minutes of mindfulness or meditation can calm your nervous system and allow you to resume control over your thoughts.

How to try it: Shut your eyes, pay attention to your breath, and watch your thoughts without paying attention to them. Applications like Headspace or Calm have guided sessions.

• Gently exercise

Light activities, such as stretching, yoga, or a quick walk, can be calming to the nervous system. Exercise triggers the release of endorphins, which are natural chemicals that reduce stress and boost wellbeing. Research in Mental Health and Physical Activity validates the stress-reducing properties of light movement and yoga.

• Use soothing sounds

Listening to calming music, nature sounds, or white noise can relax your mind and body. Doing this lowers your cortisol levels, as also highlighted by a study in PLOS ONE.

Why it works: Certain frequencies in music are known to stimulate relaxation and improve emotional well-being.

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• Practice self-soothing touch

Simple self-soothing techniques, like placing your hand over your heart, hugging yourself, or gently massaging your temples, can also help.

Why it works: Self-touch releases oxytocin, often called the “cuddle hormone,” which promotes feelings of safety and calmness.

• Focus on slow, mindful eating

Eating slowly and mindfully can also help. Studies in the Journal of Behavioral Medicine emphasise the calming effects of mindful eating on the nervous system. Focus on the texture, taste, and smell of your food. This activates the parasympathetic nervous system, which is essential for digestion and relaxation.

Why it works: Slow eating shifts your body out of fight-or-flight mode and into rest-and-digest mode.

Calming your nervous system doesn’t require complicated techniques or special equipment. Small, intentional actions — like deep breathing, grounding exercises, or light movement — can help you quickly regain a sense of control and calm.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.