5 Simple Ways to Calm Your Nervous System

Simple practices using breath, grounding, mindful movement, deep relaxation, and awareness to help you return to greater balance.

We live in a world that constantly asks us to do more, move faster, think ahead, and respond to what is happening around us.

Sometimes we don't even realize how much tension we are carrying until we finally become still.

Over more than 20 years of teaching yoga, I have seen again and again how powerful it can be to stop trying to force the body into a different state and instead create the conditions that allow it to begin to settle.

This has also been an important part of my own personal journey.

When we talk about calming the nervous system, I don't believe we need to begin with something complicated.

We can begin with something that is already happening every moment of our lives:

the breath.

The five practices below are not meant to be another list of things you have to accomplish.

Think of them as a progression.

We begin with the breath.

Then we find our physical center.

We bring breath and movement together.

We allow ourselves to experience deep relaxation.

And finally, we become still enough to notice.

1. Begin With Your Breath

Sit as comfortably as you possibly can. Allow your back to be straight, your neck to be straight, and your head to rest comfortably over your spine.

Begin by breathing in through your nose and breathing out gently through the center of your lips.

In through the nose.

Out through the center of the lips.

At first, don't try to control the pace of your breath. Don't try to extend it.

Simply allow yourself to breathe in through the nose and out through the lips, and let the breath guide the pace.

After several breaths, gently become aware of what is happening.

You may notice that the breath begins to slow naturally.

Don't try to make anything happen.

Simply observe.

Begin the Belly Breath

Now bring your awareness to your belly.

Visualize a balloon in your belly.

As you breathe in, imagine that you are gently filling the balloon. As you breathe out, imagine the balloon softly deflating.

Breathing in, the belly expands.

Breathing out, the belly releases.

Take your time.

When it feels comfortable, begin to make the inhalation a little longer and the exhalation a little longer.

There is no need to count.

Your deep breath and someone else's deep breath may be completely different.

Find the rhythm that is comfortable for you.

Allow yourself to settle into that rhythm:

A deep, comfortable inhalation.

A long, gentle exhalation.

Expand Into the Full Yogic Breath

Once you feel comfortabe with the belly breath, allow the breath to expand.

As you inhale, begin by filling the belly. Then allow the breath to rise into the chest.

As you exhale, release from the chest and then release from the belly.

When that feels natural, add the third part of the breath.

Inhale into the belly.

Allow the breath to expand into the chest.

Then gently feel the breath rise toward the upper chest and clavicle.

As you exhale, soften from the upper chest, release through the chest, and finally release the belly.

Let the entire process be gentle, smooth, and effortless.

There should be no forcing.

Notice the expansion that happens as you inhale. Notice the feeling of release as you exhale.

Allow your mind to stay with the movement and sensation of the breath.

You are not trying to accomplish anything in this moment.

You are simply breathing—and observing.

Return to Your Natural Breath

After several rounds, release the technique and return to your normal breath.

Let the inhalation begin naturally at the belly and rise on its own.

Don't worry about how far it travels.

Don't try to guide it.

As you breathe out, simply observe the breath leaving the body.

Let it be gentle.

Let it be effortless.

Stay here for a few moments and notice how you feel.

There is nothing you are supposed to feel.

Just observe.

That awareness is part of the practice.

2. Find Your Center

Now bring your awareness into the physical body.

Stand comfortably with your feet about hip-width apart. If you feel unsteady or your balance is uncertain, place your feet a little farther apart so you feel stable. You can also stand near a wall or chair for support.

Let your arms rest naturally at your sides and allow your head to be comfortably aligned over your spine.

If your balance is steady, gently close your eyes. Otherwise, keep your eyes softly open and your gaze relaxed.

Now begin to become aware of your center.

Very gently, lean your body slightly forward until you notice a little more weight moving toward the balls of your feet.

Don't push.

Simply notice.

Come back to center.

Now gently allow your weight to move slightly backward toward your heels.

Notice.

Come back to center.

Allow your weight to shift gently toward your right side.

Come back to center.

Then slowly shift toward the left.

Come back to center.

Now become still.

Instead of deciding where center should be, allow your body to find it.

Find the place where you feel balanced and relaxed—where you aren't leaning forward or backward, right or left.

Notice whether you are holding unnecessary tension anywhere in your body.

And then simply stand there.

You are centered physically before we begin.

Feel your feet.

Feel the ground underneath you.

Notice your breath.

Experience what it feels like simply to be centered.

3. Bring Breath and Movement Together

Keep your feet about hip-width apart. If you need greater stability, take your feet a little wider.

For this practice, keep your eyes open.

Choose one point directly in front of you and allow your eyes to remain focused there. We will be lifting the heels, so keeping your gaze steady can help you maintain your balance.

If balance is difficult for you, keep your heels on the ground or practice near a wall or chair for support.

Palm Tree Posture

Interlace your fingers and place your hands gently on top of your head.

Allow your elbows to open toward the sides rather than pointing forward.

As you inhale, slowly raise your arms overhead and turn your palms toward the sky.

At the same time, if it feels comfortable and stable, lift your heels and gently rise onto your toes.

As you exhale, slowly lower your heels toward the ground and return your hands to your head.

Again:

Breathing in, arms rise, palms turn toward the sky, heels lift.

Breathing out, heels return gently to the earth and the hands come back to the head.

Continue several more times.

There is no need to hurry.

Allow the breath to guide the movement rather than forcing your breath to keep up with your body.

Inhale—rise and expand.

Exhale—return and release.

When you have completed several rounds, gently release your hands and allow your arms to come down alongside your body.

Let your body become still.

If your balance feels secure, gently close your eyes. Otherwise, soften your gaze.

And now—observe.

Notice the sensations in your feet and legs.

Notice your arms and shoulders.

Notice your breath.

Become aware of what is being released through the body.

You don't need to analyze it or change it.

Simply experience the effects of the movement before moving on.

The pause after the posture is part of the posture.

4. Allow Yourself to Experience Deep Relaxation

Now come down to the floor and lie comfortably on your back in Shavasana, or Corpse Pose.

Let your feet fall apart—six inches, twelve inches, or whatever distance feels most comfortable for your body.

Allow your arms to rest alongside you with your palms facing toward the sky. If turning your palms upward is uncomfortable, position your hands in whatever way allows you to relax.

Let your head rest in line with your spine.

Before becoming still, take a moment to make yourself truly comfortable.

Become aware of your feet.

Are they comfortable?

Wiggle them. Move them. Adjust them in whatever way you need so they can relax.

Bring your awareness to your hips.

Are they comfortable?

Move them gently if you need to and allow them to settle.

Now notice your shoulders, shoulder blades, arms, and hands. Make whatever small adjustments you need.

Turn your face gently toward the right.

Come back to center.

Turn your face gently toward the left.

Come back to center.

Now, for the next few minutes, allow yourself to lie as still as possible.

Observe the Breath

Bring your awareness to your breath.

As you breathe in, notice the belly rising.

As you breathe out, notice the belly falling.

Breathing in, the belly rises.

Breathing out, the belly falls.

There is nothing you need to force.

Simply observe the body breathing.

Now become aware of the breath as it enters through the nostrils.

Follow its journey inward.

Notice the sensations as the breath moves through the nasal passages and throat and toward the lungs.

Then observe the exhalation.

Follow the sensation of the breath as it leaves the lungs and travels upward and out through the nostrils.

Simply observe.

There is nothing for you to do.

Moving Beyond the Breath

Now I invite you to move your awareness beyond the physical sensation of breathing.

In the yogic tradition, we speak of prana—the vital energy or life force associated with life and breath.

Rather than trying to understand it intellectually, simply explore the idea through your awareness.

As you breathe in, notice the sensations created by the incoming breath.

Feel the subtle pressure and movement.

Feel the lungs expanding.

As you breathe out, feel the lungs releasing.

Allow yourself to imagine this life energy flowing throughout you.

Every cell.

Every organ.

Every space.

Notice whether you experience a sense of balance or harmony.

Notice the ease of the breath.

Become aware of any lightness that may have settled into your body.

Rest here.

There is nothing to accomplish.

Nothing to fix.

Nothing to force.

Simply be.

Returning

Slowly and gently begin to become aware of your physical breath again.

Notice yourself breathing in.

Notice yourself breathing out.

Begin to make small movements with your feet and hands.

When you're ready, gently roll onto your right side and rest there for a moment.

Become aware of the state of your body.

Become aware of the state of your mind.

When you're ready to sit, use the support of your arms and slowly come into a comfortable seated position.

Take a breath in.

As you breathe out, mentally chant Om.

And remember:

Put your mind where your heart is, and put your heart where your mind is—and let that be what guides you.

Om Shanti.

Namaste.

5. Pause and Notice

Before you immediately return to your phone, your work, your responsibilities, or everything waiting for you, pause.

Ask yourself:

How does my breath feel now?

How does my body feel?

What is happening in my mind?

Do I feel different from when I began?

There is no correct answer.

This practice isn't about forcing yourself to become calm.

It is about creating the conditions in which calm can arise—and developing the awareness to recognize what is happening within you.

You can practice this entire sequence when you have time, or return to one part of it when that is what you need.

Even a few conscious breaths can become an opportunity to stop, observe, and reconnect with yourself.

It’s in the Relaxation That Healing Happens

This phrase has become central to my life and my teaching:

“It’s in the relaxation that healing happens.”

For me, these words come from lived experience.

I was diagnosed with multiple sclerosis in 1999. My journey led me deeply into yoga, meditation, breathwork, relaxation, and other practices that changed the way I related to my body, my mind, and my life.

I don’t share my experience as a promise that another person’s journey will look like mine.

I share it because I believe there is tremendous value in learning to listen to the body, work with it rather than against it, and discover the practices that support greater balance and well-being.

Sometimes we spend so much energy trying to make ourselves better that we forget how important it is to create space for ourselves simply to be.

Begin with your breath.

Find your center.

Move with awareness.

Allow yourself to relax.

And notice.

You may be surprised by what you discover in the stillness.

About Margie Hunter

Margie Hunter is a yoga teacher and yoga therapist with more than 20 years of teaching experience. She is an Advanced Yoga Nidra teacher, a HeartMath practitioner, and the author of Transcending MS and Logra Tu Mejor Vida.

Her teaching integrates yoga, breath awareness, meditation, relaxation, and practices designed to cultivate greater awareness and balance.

This article is provided for educational purposes and reflects Margie Hunter’s teaching approach and personal experience. It is not medical advice or a substitute for diagnosis, treatment, or guidance from a qualified healthcare professional. If you have a medical condition, breathing difficulty, balance concerns, or other health considerations, consult an appropriate healthcare professional before beginning a new practice.