5 Nervous System Regulation Techniques- That Take 5 Minutes

For when hen life feels overwhelming and your nervous system is stuck in “fight or flight” mode. Nervous system regulation involves gently bringing the body back into a sense of safety and balance. The good news is that small, intentional practices can make the biggest difference. Below are several simple techniques you can use anytime, anywhere.

1. The 5 Senses Grounding Technique

This exercise helps anchor you in the present moment by engaging your senses. Slowly name:

• 5 things you can see

• 4 things you can hear

• 3 things you can touch

• 2 things you can smell

• 1 thing you can taste

By shifting your attention outward, your brain receives the message that you are safe right now, which can calm anxious or racing thoughts.

2. Body Scan Awareness

A body scan brings gentle awareness to physical sensations and helps release stored tension. Start at the top of your head and slowly move your attention downward—your face, neck, shoulders, chest, arms, stomach, hips, legs, and feet. Notice sensations without judgment. If you find tightness, imagine your breath softening that area. This practice reconnects you with your body and encourages relaxation.

3. Somatic Jumping

Somatic jumping is a simple way to release excess energy from the body. Stand up and gently jump in place for 30–60 seconds, allowing your arms and legs to move freely. You can shake out your hands or bounce lightly on your feet. This movement helps discharge stress and signals completion to the nervous system, bringing a sense of calm afterward.

4. Mantras for Nervous System Regulation

Mantras can soothe the mind and reassure the body. Choose a phrase and repeat it slowly, either out loud or silently. Examples include:

• “I am safe in this moment.”

• “My body knows how to calm itself.”

• “This feeling will pass.”

Repetition helps retrain the nervous system by reinforcing feelings of safety and stability.

5. Therapeutic Touch

Safe, intentional touch can be deeply regulating. Place one hand on your chest and one on your belly, or gently hold your arms as if giving yourself a hug. You can also softly massage your hands or neck. This type of touch stimulates the vagus nerve and communicates comfort and care to the body.

Nervous system regulation isn’t about forcing yourself to calm down—it’s about offering your body consistent signals of safety. Even practicing one of these techniques for a few minutes can help you feel more grounded, present, and supported throughout your day.