Balancing the Nervous System Naturally: Tips for a Calmer Body and Mind

 The nervous system controls everything from your thoughts and emotions to your breathing and heart rate. When it’s out of sync, you may feel anxious, tense, jittery, or struggle to sleep. Sometimes, it can also cause physical issues like shaking or tremors. Fortunately, there are practical, natural ways to restore calm and balance. From diet and lifestyle changes to herbs and gentle therapies, many people have found relief without relying on medication.

Whether you’re dealing with stress, anxiety, or symptoms linked to an overstimulated nervous system, calming things down can improve your quality of life. Here’s how you can support your body and mind using natural methods.

What the Nervous System Does And Why It Matters

Your nervous system has two main parts: the central nervous system (brain and spinal cord) and the peripheral nervous system (nerves that run through the rest of the body). Within these, there’s also the autonomic nervous system, which works behind the scenes to control automatic functions like your heartbeat and digestion.

The autonomic system includes the sympathetic (fight or flight) and parasympathetic (rest and digest) branches. Stress and illness often push the body into a fight-or-flight state, leaving the calming side underused. The result? You might feel wired, tired, or both. Restoring balance between the two can calm racing thoughts, ease physical tension, and help the body function more smoothly.

Everyday Signs Your Nervous System Needs Support

You might not realise your nervous system is under pressure. Here are some common signs:

• Restlessness or constant worry
• Difficulty sleeping or staying asleep
• Shaky hands or trembling when nervous
• Tight muscles, especially in the neck and shoulders
• A racing heart or shallow breathing
• Feeling overwhelmed or sensitive to noise
• Digestive discomfort, including bloating or irregular bowel movements

While many of these symptoms are mild and come and go, they can build up over time if not addressed. Fortunately, you can take natural steps to ease this tension and support your body's natural ability to self-regulate.

Calming Your System with Breath and Movement

Breathing might seem too simple to make a difference but deep, controlled breathing sends direct signals to the brain that it’s safe to relax.

Try the 4-7-8 Breathing Technique

• Inhale through your nose for 4 seconds
• Hold for 7 seconds
• Exhale slowly through your mouth for 8 seconds

Repeat for 4–5 cycles. You can do this lying down before bed or during the day if you feel anxious.

Gentle Movement Helps Too

Exercises like yoga, tai chi, and even walking outdoors can help discharge nervous energy and shift the body into a more relaxed state. These movements stimulate the parasympathetic nervous system and support better sleep, mood, and digestion.

If you're dealing with shaking hands or other symptoms linked to nerve activity, movement therapies may also bring relief. For some, these symptoms connect with conditions like essential tremors, where natural strategies play a supporting role. You can explore natural help for essential tremors if this applies to you.

Eat to Soothe the Nervous System

Certain foods either trigger or soothe the nervous system. A simple change in your diet can make a big difference in how calm and steady you feel.

Favour These Foods:

• Magnesium-rich greens like spinach and kale
• Fatty fish for omega-3s (salmon, sardines, mackerel)
• Berries and citrus rich in antioxidants
• Whole grains like oats and brown rice
• Fermented foods (yoghurt, kefir, kimchi) for gut-brain support
• Nuts and seeds, especially almonds, pumpkin seeds, and walnuts

Cut Back On:

• Caffeine, which can overstimulate and cause tremors
• Refined sugar, known to cause energy crashes and mood swings
• Highly processed foods, which often lack nutrients and disrupt gut health

Try eating smaller, balanced meals through the day to keep blood sugar steady and reduce stress on the system.

Herbs and Supplements That Support Nerve Balance

Several herbs and minerals have a calming effect on the nervous system. Some have been used for centuries to ease tension, improve sleep, and settle symptoms like tremors or restlessness.

Valerian Root

Valerian is often used for sleep and anxiety, but it may also reduce mild tremors or muscle tension. Some studies suggest that it helps increase GABA, a calming neurotransmitter in the brain.

Magnesium

Magnesium supports over 300 processes in the body, including nerve transmission. A deficiency can cause twitching, anxiety, or irritability. Taking a magnesium supplement or using magnesium oil on the skin may help calm the body and ease symptoms.

Passionflower

Known for its gentle calming effect, passionflower can support sleep and reduce mild anxiety. It may also have benefits for people with stress-related symptoms.

Lemon Balm

This herb has a mild sedative quality. You can take it as tea or in supplement form to help with anxiety and tension-related digestive issues.

These calming herbs and minerals don’t just ease stress—they may also support symptoms like involuntary movements or shaking. If you’re interested in the connection, you might find our guide on natural remedies for essential tremors helpful.

Sleep: The Nervous System’s Reset Button

Quality sleep is one of the most effective ways to reset an overactive nervous system. While many people know sleep matters, it’s often overlooked when symptoms like anxiety or tremors appear.

To support better sleep:

• Go to bed and wake up at the same time each day
• Avoid screens for at least an hour before bedtime
• Try herbal teas like chamomile, lemon balm, or passionflower
• Keep your bedroom cool and dark
• Limit caffeine after midday

Even if sleep doesn’t solve all your symptoms, regular rest gives your body a chance to repair and recalibrate.

Reduce Stimulation and Protect Your Nerve Health

Modern life constantly overstimulates the nervous system. Phones, emails, news updates, and background noise all chip away at calm. Set boundaries to protect your mental space.

Ideas to Try:

• Keep your phone on silent for blocks of the day
• Take short “unplugged” breaks outdoors
• Avoid watching or reading news before bed
• Set up a quiet corner in your home with soft lighting
• Listen to calming music, nature sounds, or silence

Protecting your senses can help your system feel less on edge and more in balance.

Support Through Touch and Body Therapies

Therapies that involve touch or gentle stimulation can reset the nervous system’s balance. You might want to explore:

Massage Therapy

Helps release tension and boosts feel-good chemicals like serotonin and dopamine.

Acupuncture

Used in traditional Chinese medicine, acupuncture helps regulate the flow of energy in the body. Some people find it eases anxiety, pain, or neurological symptoms.

Reflexology

This involves pressure points on the feet that correspond to different parts of the body. Many find it calming and grounding.

Craniosacral Therapy

A gentle, hands-on method that targets the central nervous system. Though research is limited, some people say it helps them feel more relaxed and steady.

You don’t need to rely on these therapies every week occasional sessions can still offer noticeable benefits.

Natural Practices That Encourage Calm

Building small daily habits can give long-term support to your nervous system.

Journaling

Writing down worries or thoughts helps release mental tension. You don’t need to write pages—just a few lines each night can help you process your day.

Gratitude Practice

Noting three things you’re grateful for each morning or evening trains your brain to focus on calm and safety rather than stress.

Grounding Techniques

Try standing barefoot on grass or earth for a few minutes each day. This physical connection to nature may ease anxiety and help regulate nervous signals.

Cold Water Exposure

Short bursts of cold water at the end of your shower may help "reset" the nervous system and build resilience. Start with a few seconds and increase gradually.

Rebalancing After a Setback

Sometimes your nervous system may feel off after an illness, major life event, or period of high stress. Rather than forcing yourself to "push through", consider these gentle steps:

• Take short, mindful breaks during the day
• Choose nourishing, simple meals
• Use guided meditations or audio relaxations
• Prioritise sleep and low-effort self-care

Give yourself time to rebuild balance. Small steps matter more than perfection.

When to Get Further Support

If symptoms like anxiety, shaking, or sleep issues continue despite your efforts, speak with a qualified healthcare provider. These symptoms may relate to underlying conditions that need medical care, like essential tremors, generalised anxiety disorder, or nutrient deficiencies.

Natural support works best when used as part of a wider approach to wellness. You don’t have to do everything at once start with one or two things that feel manageable.

Final Thought

Balancing your nervous system doesn’t require drastic changes or expensive treatments. You can begin with your breath, the foods on your plate, or the herbs in your tea. Over time, these small steps add up bringing a steadier mind, calmer body, and more restful nights.

If you're looking for more specific support with symptoms like shaking or tremors, you might find helpful insights in our article on natural remedies for essential tremors.