Quick Nervous System Soothers You Can Do Anywhere

Quick Nervous System Soothers You Can Do Anywhere

 

 

When your nervous system is dysregulated, even small stressors can feel overwhelming.

The good news? You don’t need an hour-long routine or fancy equipment to feel better. In fact, some of the most effective tools take less than a minute—and you can do them anywhere.

Below are 5 gentle techniques to calm your nervous system, regulate your stress response, and bring your body back into a state of safety.

Let’s get into it.

1. Eye Press Breathing

Best for: Anxiety, sensory overwhelm, or feeling stuck in your head.

Cup your hands gently over your closed eyes and take a slow breath in through your nose for 4 counts. Hold briefly, then exhale through your mouth for 6 counts. Repeat for 3–5 rounds.

The light pressure over your eyes calms the vagus nerve, slows your heart rate, and signals to your body: You’re safe. It’s one of the fastest ways to reset.

2. Progressive Body Scan

Best for: Tension, stress, disconnection from your body.

Start at your toes and slowly work your way up, tensing and releasing each muscle group for 3–5 seconds. Notice how your body softens after each release.

This exercise teaches your body what relaxation feels like and helps you reconnect to your physical sensations—a key part of healing stored trauma.

3. Butterfly Taps

Best for: Emotional overwhelm, dissociation, or panic.

Cross your arms over your chest like a hug and gently tap your hands back and forth on your upper arms—left, right, left, right. Breathe deeply as you tap.

This rhythmic movement mimics bilateral stimulation, which soothes your nervous system and helps regulate intense emotions.

4. Wall Press

Best for: Grounding, panic, or when you feel unsafe in your body.

Stand facing a wall and press your hands firmly into it for 5–10 seconds. Feel your arms, shoulders, and legs engage. Then, release and breathe.

The sensation of physical strength and stability reminds your body that it’s supported. It’s perfect for moments when you feel overwhelmed or dissociated.

5. Full-Body Shaking

Best for: Freeze states, adrenaline buildup, or emotional heaviness.

Shake your hands, arms, shoulders, hips, and legs. Let your body move freely without overthinking. Shake for 1–3 minutes, then stop and feel the stillness.

This natural release resets your nervous system, helps discharge stress hormones, and invites flow back into your body.

Why These Techniques Matter

These techniques might seem small, but every breath, shake, and tap sends a powerful message to your nervous system: You’re safe now.

Even if the shift feels subtle, it’s happening. Regulation isn’t about doing more—it’s about coming back into connection with your body, one moment at a time.

 

Want to heal your nervous system and get your energy back?
 Start your healing journey with Soma today.
 [Link to homepage]

References

  • Levine, P. (1997). Waking the Tiger: Healing Trauma.
  • Rosenberg, S. (2017). Accessing the Healing Power of the Vagus Nerve.
  • Harvard Health Publishing. (2020). How to Boost Your Immune System.
  • Medical News Today (2023). Somatic Experiencing Therapy.

Soma Wellness. (2025). Quick Daily Nervous System Soothers [Internal resource].

Back to blog