Rituals to Calm Your Nervous System
These rituals serve as gentle reminders to take a moment to slow down and take care of yourself.
Your nervous system is a delicate yet resilient system that craves balance and care. When it’s nurtured, it supports you in moving through life’s challenges with grace and ease, reducing your body’s overproduction of cortisol and adrenaline. These simple, intentional practices are designed to help you ground yourself, create calm, and foster resilience.
Sleeping 7 to 9 hours
During sleep, our bodies undergo a vital restorative process. Brains consolidate memories, tissues repair themselves, and hormones are regulated. Chronic sleep deprivation, defined by the National Institutes of Health (NIH) as consistently getting less than the recommended amount of sleep, can lead to a cascade of negative health consequences, including cognitive decline, weakened immunity, and increased risk of chronic diseases like obesity and heart disease. A study by the CDC found that 35% of adults in the US report sleeping less than the recommended seven hours per night, highlighting a significant public health concern. Want to read more about regenerative sleep? Read our latest article here!
Start with Breakfast
A nourishing breakfast is a powerful act of self-care. It helps regulate blood sugar levels and provides the energy needed to start the day feeling steady. Imagine a warm bowl of oatmeal topped with fresh berries and a sprinkle of flaxseeds, or a savory avocado toast garnished with microgreens and a drizzle of olive oil. These simple meals break the fasting hours you spent sleeping, protect your nervous system and hormones from fasting for too long, and remind your body that it’s supported. We can calm our nervous system with the simple act of avoiding long moments of hunger. If your body asks for it, nourish it with healthy and nutritious meals.
Ice Therapy for Instant Relief
Splashing cold water on your face or dunking your face in a bowl of water + ice can effectively calm an overactive mind and create a sense of tranquility. This powerful act stimulates the vagus nerve, which plays a crucial role in helping your body shift into a more relaxed and peaceful state. Try this soothing technique in the morning to rejuvenate your senses or during moments of stress throughout your day to refresh and reset your mind and spirit. 10 seconds, 3 times, per day, is more than enough to help calm your nervous system, relief inflammation, and boost natural collagen.
Immune-Boosting Smoothies
Blend your way to calm with smoothies rich in vitamins and adaptogens. A go-to recipe includes frozen mango, kale, ginger, turmeric, and a dash of spirulina. Add adaptogens like ashwagandha for stress resilience or maca powder for an energy boost. Each sip feels like a hug for your nervous system. Our favorite adaptogens are from Anima Mundi. Use code CASAEARTH for 15% off.
Herbal Allies and Supplements
Magnesium, omega-3 fatty acids, and adaptogenic herbs such as holy basil have effectively supported and promoted overall nervous system health. For a more comprehensive exploration into herbal remedies, consider enrolling in our herbalism course, which has a module focused on calming infusions and their therapeutic benefits. Use code 2025ENERGY to get 20% off our courses.
Nature as Medicine
Nature has an incredible and profound ability to calm the nervous system in ways that are often overlooked. Whether it’s a leisurely walk in the dense forest, sitting peacefully by the vast ocean, or simply feeling the warm sun on your skin during a pleasant afternoon, spending time outdoors helps to reconnect you with the earth's natural rhythms. Even just a few moments spent in the embrace of nature can make a remarkable difference in how you feel and your overall well-being. We also enjoy creating offerings to nature such as altars made of shells, fallen leaves or rocks.
The Power of Breath and Sound
Intentional breathing is a powerful tool for regulating your nervous system. Techniques like alternate nostril breathing or box breathing create balance and invite calm. A few minutes a day can shift your mind and body. Playing a mantra like “Om Mani Padme Hum” or listening to frequencies like 528 Hz can bring peace. Chanting along amplifies the effect, helping you feel rooted and present. Here’s our playlists on Spotify.
Infrared Therapy for Deep Relaxation
Infrared light is a modern wellness tool with ancient roots, offering benefits such as relaxation, muscle recovery, and stress relief. Try using an infrared mat for a calming experience. Use the 15% discount code WATERTHRUSKIN at HigherDOSE.
Slow Journaling for Mindfulness
Journaling is a truly beautiful and enriching way to process emotions, allowing you to create much-needed space for deep reflection. Consider using a guided slow pen like this one. Fountain pens can gently encourage you to reduce your rhythm, pause, write slowly, and tune in to your inner world, fostering a greater connection with yourself and your thoughts.
Daily Hydration
We are beings made of 60% to 80% water. Proper hydration is crucial to help calm the nervous system by protecting our brain from dehydration. When we are dehydrated, nerve signals can get disrupted and produce stress hormones as a consequence (cortisol and adrenaline). This does not only affect our hormones leading to imbalances in the longterm but it also makes us feel anxious and irritable. Drink 2 to 3 liters per day, never tap (water in the US is filled with chemicals, pesticides and harmful toxins) best if it is natural spring water or filtered water with added minerals. We order a monthly delivery of natural spring water in glass bottles by Alive Water. Use discount code CASAEARTH for 15% off.
These rituals are gentle reminders to slow down and care for yourself. Which of these speaks to you? Start with one today and notice how it transforms your day.