Nervous System Reset: Reclaiming Peace in a Noisy World

When we think about our nerves, we usually picture pain, numbness, or tingling—especially in my world as a physical therapist. But our nervous system is far more complex and amazing. It not only tells us if something is hot or cold or helps us move on purpose, it also silently runs systems we don’t even have to think about. Hang with me as I am going to get a little nerdy on this one. 

This is where the autonomic nervous system comes in. Just as the name implies, it works automatically, responding to the environment we live in. It’s divided into three parts:

• The enteric system (our “gut brain”—we’ll come back to that another time),
• The sympathetic nervous system (our “fight-or-flight” team), and
• The parasympathetic nervous system (our “rest-and-digest” ally).

Let’s focus on the sympathetic and parasympathetic systems for a moment.

We were created with a brilliant design: when danger is near, our sympathetic system kicks in to protect us. Heart rate and blood pressure increase. Breathing speeds up. Pupils dilate. Digestion slows. Sweating increases. This is our survival mode—getting us ready to fight or flee.

The trouble begins when we stay stuck in this state. Unlike a wild animal that returns to grazing after escaping danger, we humans often remain in stress mode—because our “danger” looks more like a packed calendar, strained relationships, financial pressure, or constant self-criticism.

And this has consequences.

Staying stuck in fight-or-flight ramps up inflammation, impairs blood sugar control, upsets digestion and hormones, tightens muscles, disrupts sleep, and can even contribute to serious conditions like heart disease, anxiety, depression, and addiction.

But the good news is this: we can shift.

When we activate the parasympathetic system, our bodies begin to heal. Inflammation decreases, blood flow improves, digestion and hormones regulate, tension softens, and sleep can be restored. This doesn’t mean eliminating stress altogether—but it does mean being more mindful of how we respond to it.

3 Gentle Techniques to Reset Your Nervous System

As shared in Dr. Dean Ornish’s Undo It program, here are three accessible ways to engage your parasympathetic system:

1. Gentle Stretching
   Move in ways that feel good—without pain, strain, or pressure. Listen to your body. Breathe through the movements. This isn't about performance or flexibility, it's about releasing what you’re holding.
2. Breathing Techniques
   Thoughts and breath are deeply linked. Stressful thoughts lead to shallow, rapid breathing. You can reverse that by simply choosing slower, deeper breaths. Try breathing in through your nose, out through your mouth, with your hand on your belly. Let it rise as you inhale and fall as you exhale. This one change can lower your heart rate and calm your system.
3. Meditation
   At its core, meditation is about focusing on one thing—your breath, a prayer, a word, or a visual—and gently returning to it when your mind wanders. It doesn’t have to be long or complicated. Even 2–5 minutes of stillness can reset your brain and body. Let it be imperfect. Be kind to yourself in the process.

My Own Reset Rituals

I’ll admit—some days I get to bedtime and realize I don’t remember taking a single conscious breath. Of course, I breathed—I'm still alive—but I missed the opportunity to exhale intentionally, to calm my racing thoughts, to be present in my body.

Stretching has become one of my favorite practices—maybe it’s a throwback to my gymnastics days. While that version of stretching was about pushing my limits, the way I stretch now is about peace and presence. Pairing it with deep breathing feels like a match made in heaven.

Nature is another sacred space for me. Watching deer move quietly through a field, spotting a rare bird while walking trails, picking wild berries, or feeling the tide across my feet—all of these moments draw me back to God, and to myself. Sometimes its singing and dancing and sometimes silence and stillness neither is right or wrong, it is just what feels life giving in that moment.

Your Invitation This Week

Take a moment to check in with your body. Where are you feeling tight? What’s your breathing like? Are you rushing or resting?

Try one small thing—stretch, breathe, sit still, or go outside. And if you’re feeling overwhelmed, start with this: take a deep breath. That alone is enough to begin the shift.

You were created not just to survive—but to live in peace, to breathe freely, and to rest.

If this message spoke to you, I’d love to walk alongside you as you explore what stress relief, healing, and whole-person stewardship could look like in your life.

• If you are ready to reset you can schedule a free Find Your Energy Discovery Session with me.
• If you are not quite sure what this is all about or perhaps you know someone who might benefit from working with me, schedule a Virtual Coffee Chat from afar or a Local Coffee Chat in person with me here in the Low Country.
• Visit my website: hopeandhealinglifestyle.com

Together, we’ll create space for peace, on purpose.

May your nervous system exhale,

Kim

P.S. Here are a few words of wisdom to live by…

“Your focus determines your reality.” – Qui-Gon Jinn

“Almost everything will work again if you unplug it for a few minutes — including you.” – Anne Lamott