Well Said: How to reset your nervous system when chronically stressed

When stress lingers for too long, it stops being helpful and starts reshaping the body itself. The heart beats faster. Muscles tighten. Sleep becomes shallow. Over time, the nervous system learns to expect threat — even when it’s not there.

This story is part of Well Said, a series where we ask trusted health and wellness experts to answer important questions with clear, science-based advice you can use in real life.

“Chronic stress trains our brain to be a threat-detection machine, constantly scanning for what’s wrong,” says Ishdeep Narang, MD, a psychiatrist and founder of ACES Psychiatry in Orlando. “To reset it, we have to intentionally retrain it to find moments of safety, connection, or peace, no matter how small.”

Experts say that shift — from vigilance to safety — is what helps the nervous system recover. It’s not one grand fix but a collection of small, body-based cues that remind the brain you’re not in danger anymore.

Start with the breath

Few tools are as simple or as physiologically powerful as slow, structured breathing.

“Chronic stress tends to keep the sympathetic nervous system, the ‘fight-or-flight’ system, constantly activated,” explains Nilou Esmaeilpour, a clinical counselor and director of Lotus Therapy. “By consciously slowing your breath and exhaling longer than you inhale, you activate the parasympathetic nervous system, which promotes relaxation and restoration.”

Her go-to practice: inhale through the nose for about four seconds, hold briefly, then exhale through the mouth for six to eight seconds — five to 10 minutes, two or three times a day. Over time, she says, people notice they “sleep better and experience less tension in both body and mind.”

A newer technique known as the physiological sigh works in a similar way. Talib Ahmad, a certified nutrition coach, uses it when his stress spikes: “Two quick inhales through the nose, one long slow exhale — repeat for a minute or two, then take a 10-minute walk. It drops my heart rate and clears the jitters.”

Reconnect to the body

Stress often remains in the body long after a situation has passed. Bringing awareness to physical sensations can be enough to downshift the system.

Jaclyn Thomas, psychotherapist and director of mindfulness programs at SoHo CBT + Mindfulness Center, recommends a daily body scan. “Start at the top of your head and move slowly down to your feet,” she says. “If you get distracted, that’s fine. The point is to notice and give your mind and body a moment to rest.”

Similarly, Carly Gelb, a psychotherapist who teaches progressive muscle relaxation, helps clients tense and release muscle groups one by one. “You create a noticeable contrast that helps your body recognize the difference between stress and relaxed states,” she says. “With regular practice, you’re teaching your body how to return to a balanced state even after extended stress.”

Kevin Huffman, DO, a medical director with American Bariatrics, adds that the gut itself plays a surprising role in this process. “One of the best ways to reboot a nervous system frayed by chronic stress is to support gut health through the gut–brain axis,” he explains.

“A soothed gut can communicate safety directly to the brain. I recommend plenty of fiber and omega-3s, plus fermented foods like yogurt or kimchi to feed a healthy microbiome that regulates mood and stress response.” Supporting digestion, he says, “creates the biological preconditions for a calmer, more resilient nervous system.”

Seek small signals of safety

Rewiring a chronically stressed system isn’t about ignoring what’s hard; it’s about proving to your body that safety still exists alongside it.

“I encourage people to become hunters of ‘glimmers,’” says Dr. Narang. “A glimmer isn’t a life-changing event; it’s the warmth of a coffee cup in your hands or the sound of a bird outside your window. Each time you consciously notice and savor a glimmer, you’re sending a direct message to your nervous system that it’s safe to stand down.”

That same principle shows up in nature-based grounding practices. Steven Buchwald, managing director at Manhattan Mental Health Counseling, says even short moments outdoors can be profoundly helpful. “Feeling the ground under your feet, noticing the sound of birds, or the rhythm of your own footsteps draws the senses outward,” he says. “These small practices may feel simple, but they can be surprisingly effective.”

Connection as medicine

For Joy Long, an ecotherapist and coach, recovery starts with reconnection — to self, others and the natural world. “Safe, supportive relationships are deeply healing and help restore a sense of safety in your body,” she says. “Spend time with people who make your nervous system feel calm and steady. Then add earth connection — sunlight, soil, water. The natural world has an inherent regulating effect on our systems.”

And sometimes, she adds, the simplest expression of connection is sound. Carrie Severson, a writer and burnout recovery advocate, found that singing helps interrupt the fight-or-flight loop. “It stimulates the vagus nerve,” she says. “I tell professionals to sing in the car or between meetings. After the third or fourth round, you’ll probably laugh — which is also really good.”

Editor’s note: Well Said is a recurring series that cuts through wellness noise with expert, evidence-based answers to the most pressing health questions.

This story was originally published October 9, 2025 at 5:33 PM.