As we step into January, many of us are seeking a fresh start after the whirlwind of the holiday season. The beginning of the year is a perfect opportunity to reset, not only our routines but also our nervous systems, which can become overstimulated and depleted by stress, changes in schedule, and emotional triggers. A nervous system reset helps restore balance, improve mental clarity, and support overall well-being as we embrace a new year.
Here’s a guide to help you reset your nervous system in January and set the tone for a calm, centered year ahead.
What Is a Nervous System Reset?
Our nervous system is responsible for regulating everything from our heart rate and digestion to our emotional responses and stress levels. When we experience prolonged stress, trauma, or lack of rest, our nervous system can become dysregulated, leading to physical, emotional, and mental exhaustion. A reset allows you to restore a sense of calm, balance, and ease, helping you return to a place of resilience and clarity.
Start with Breathwork
The breath is one of the most effective tools for calming the nervous system. Deep, intentional breathing activates the parasympathetic nervous system—the part of your nervous system responsible for "rest and digest" functions. When you focus on your breath, you’re telling your body that it’s safe to relax.
Breathing Exercises to Try:
4-7-8 Breathing: Inhale through your nose for a count of 4, hold for 7, and exhale through your mouth for a count of 8. Repeat 3-5 times.
Box Breathing: Inhale for a count of 4, hold for 4, exhale for 4, and hold again for 4. Repeat.
Diaphragmatic Breathing: Place one hand on your chest and the other on your abdomen. Inhale deeply, focusing on expanding your abdomen (not your chest) with each breath.
2. Grounding Techniques
Grounding is an essential practice for calming the body when your nervous system feels overwhelmed or "flooded." By connecting with your physical senses, you anchor yourself in the present moment and move out of the fight-or-flight response.
Grounding Exercises to Try:
5-4-3-2-1 Exercise: Name 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.
Feet on the Ground: Sit comfortably with both feet flat on the floor. Focus on the sensation of your feet pressing into the ground, imagining yourself rooted like a tree.
Sensory Grounding: Hold something comforting (e.g., a soft blanket or a stone) and focus on how it feels in your hand.
Movement and Stretching
Physical movement, even if it’s gentle, signals to the body that it’s safe to release tension. Moving your body helps to activate the vagus nerve, which plays a central role in regulating the nervous system.
Movement Ideas for Nervous System Reset:
Gentle Yoga or Stretching: Focus on poses that open the chest and shoulders, like Child’s Pose, Cat-Cow, or Savasana. These poses help release tension in the body.
Walking in Nature: Taking a walk outdoors, especially in nature, is a simple but powerful way to reset your body and mind. Walking brings your attention to the present and supports the release of stored stress.
Shaking or Dancing: Gently shaking your body or dancing to your favorite song can help release stagnant energy and re-engage your nervous system in a playful, light-hearted way.
Rest and Recovery
The body needs time to rest in order to heal and reset. Chronic stress often leads to sleep disturbances, which only perpetuate nervous system dysregulation. Prioritizing rest is key to resetting your nervous system and supporting your overall health.
Restorative Practices to Consider:
Sleep Hygiene: Ensure your bedroom is dark, quiet, and cool. Avoid screens for at least an hour before bed to improve the quality of your sleep.
Napping: If possible, incorporate short naps into your day. A 20-minute power nap can refresh your energy and help your nervous system reset.
Restorative Yoga or Meditation: Practices like Yoga Nidra or guided meditations designed for relaxation can calm your mind and body, preparing you for a deeper sleep.
Nutrition for Nervous System Health
What you eat directly impacts how your nervous system functions. In January, focus on nourishing your body with foods that support balanced energy and mental clarity.
Foods That Support a Healthy Nervous System:
Magnesium-Rich Foods: Magnesium plays a key role in regulating stress. Foods like leafy greens, nuts, seeds, and avocados are rich in magnesium.
Omega-3 Fatty Acids: Omega-3s found in fatty fish, flaxseeds, and walnuts can help reduce inflammation and improve brain function.
Complex Carbohydrates: Eating whole grains and complex carbs provides a steady energy source, helping to regulate mood and blood sugar levels.
Limit Stimulants and Stressors
The beginning of the year is a good time to evaluate what might be contributing to stress or overstimulation in your life. Reducing excessive caffeine, sugar, and screen time can help reset your nervous system.
Simple Ways to Limit Stressors:
Reduce Screen Time: Try to limit exposure to social media, news, or emails that may create stress.
Caffeine Cutback: If you drink coffee or energy drinks, consider reducing your intake in the first half of the day to avoid nervous system overstimulation.
Mindful Consumption: Be mindful of the media and content you consume—choose uplifting, educational, or calming materials that promote relaxation rather than anxiety.
Reconnect with Mindfulness
Mindfulness helps train the mind to stay present and focused, reducing the impact of stressors. Simple practices like deep breathing, mindful eating, or listening to calming sounds can help reset your nervous system to a balanced state.
Mindfulness Practices to Try:
Mindful Breathing: Set aside a few minutes each day to breathe deeply and focus on the sensation of your breath.
Mindful Eating: Savor each bite slowly, paying attention to the textures and flavors of your food.
Gratitude Journaling: Reflect on the positive aspects of your day, fostering a sense of contentment and peace.
Resetting your nervous system is an important step in starting the year with a clear, calm mind and a balanced body. By integrating these practices into your daily life, you can cultivate a sense of inner peace and resilience that will carry you through the challenges of the year ahead.
Remember, a nervous system reset isn’t a one-time fix—it’s an ongoing process of nurturing and care. Take the time to honor your body, mind, and spirit this January, and set the foundation for a healthy, centered year ahead.
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