Let’s just say it plainly: your nervous system might be in trouble. And you’re not alone.
If you’re feeling tired but wired, snapping at the people you love, struggling to focus, waking up anxious, reaching for caffeine or sugar to get through the day, or crashing at night in a swirl of doom-scrolling or binge-watching—you’re not lazy, broken, or failing.
You’re living in a world that constantly activates your sympathetic nervous system, and it’s wearing you down.
As a board-certified health and wellness coach, I’m deeply concerned. Not just as a professional, but as a human watching other humans try to operate at full speed with their emergency lights flashing all day, every day.
This isn’t sustainable.
What’s Happening to Your Nervous System?
The autonomic nervous system (ANS) controls your involuntary bodily functions—heart rate, digestion, breathing, immune response. It has two main branches:
- Sympathetic (fight, flight, freeze)
- Parasympathetic (rest, digest, repair)
When you’re in the sympathetic state, your body is preparing for danger. Your heart races. Your digestion slows. Blood moves away from your gut and toward your muscles. You may breathe faster or shallower. Your body floods with cortisol and adrenaline.
This is helpful in short bursts, like slamming on the brakes to avoid a car accident.
But we’re not using it in short bursts anymore.
We’re living there. All day long!
Why Are We Stuck in Sympathetic Mode?
We’re constantly bombarded by modern stressors that our nervous system interprets as danger:
- Endless notifications, texts, emails
- Financial stress
- Poor sleep
- Processed foods, blood sugar spikes
- Caffeine overload
- Overbooked schedules
- Chronic illness or inflammation
- Unresolved trauma
- Perfectionism and pressure to perform
- Too much screen time
- Not enough nature, rest, or true connection
Even things we think of as “normal” daily events—like sitting in traffic or watching the news—can keep our bodies trapped in a sympathetic loop.
And here’s the scary truth: if we stay there too long, it rewires our baseline. Your body starts thinking this is your “normal,” and the door to rest and repair begins to close.
The good news?
You can open it again.
You don’t need expensive tools, supplements, or fancy retreats. Although those are wonderful too!
5 Simple Ways to Shift into Parasympathetic Mode
Now that we’ve laid it all out, let’s bring it back to you. No judgment. No overwhelm. Just simple steps you can take today—right now, even—to help your body feel safe again.
- Exhale Longer Than You Inhale
Try breathing in for 4 counts, out for 6. That long, slow exhale sends a signal to your brain that you’re safe. Practice for 2–3 minutes when you feel overwhelmed or scattered. - Humming or Singing
Your vagus nerve (a key player in the parasympathetic system) loves sound. Hum your favorite song, chant a simple tone, or sing in the shower. You’ll stimulate that nerve and invite calm. - Bare Feet on the Ground
Step outside. Feel the earth. It may sound “woo,” but grounding helps discharge excess stress and resets your nervous system. No shoes needed. Just a moment of connection with nature. - Cold Water on Your Face
Splash cold water or use a cool compress on your face—especially around your eyes, cheeks, and jaw. This activates your “dive reflex,” a powerful parasympathetic switch. - Name 5 Things You Can See
This grounding exercise brings you back to the present. Add in 4 things you can feel, 3 things you can hear, 2 you can smell, and 1 you can taste. It’s simple and incredibly regulating.
You don’t have to do them all. Just pick one. Try it for a minute or two.
Let your body know that it can take its foot off the gas. That it’s okay to rest. That there’s no tiger chasing you.
We weren’t meant to live in a constant state of alert.
You deserve to feel safe in your own body again.
And yes—there is a way back.
Would you like help building a nervous system regulation routine that works for your lifestyle? Let’s chat. This is the kind of work I live for—guiding people like you back to balance, breath by breath.
