How to Reset Your Nervous System After Stress: Strategies from Modern Neurophysiology
Chronic stress is one of the biggest health disruptors of our time. It doesn’t just affect your mood or energy levels – it rewires how your nervous system functions. But here’s the hopeful part: with the right approach, you can help your nervous system recover and reset naturally.
Understanding the Autonomic Nervous System
The autonomic nervous system controls all the automatic functions in your body – from heart rate to digestion. It has two main branches:
- Sympathetic nervous system – your “fight or flight” mode
- Parasympathetic nervous system – your “rest and digest” mode
When you’re constantly under pressure, your body stays stuck in sympathetic overdrive. This can lead to anxiety, fatigue, poor sleep, and even chronic inflammation. Many people don’t realise their body is in survival mode until they start burning out.
Signs Your Nervous System Needs Support
Not sure if your system is out of balance? Here are a few tell-tale signs:
- Feeling constantly “on edge” or unable to relax
- Poor sleep, even when you’re tired
- Brain fog, forgetfulness or trouble focusing
- Digestive issues, tension headaches, or muscle tightness
If you’re ticking several of these boxes, your nervous system is likely crying out for a reset.
Cold Therapy and Infrared Saunas: Reset with Temperature
Exposure to cold – like ice baths or cold showers – activates the vagus nerve, helping to calm your stress response. Infrared saunas, on the other hand, gently increase your core temperature and stimulate detoxification through sweating.
Alternating between cold and heat trains your nervous system to adapt to changing stimuli and strengthens resilience. It’s not just about recovery – it’s about regulation.
Nourish Your Nerves: What to Eat
Your nervous system thrives on nutrients. Here are some essentials:
- Magnesium – relaxes the body and calms the mind
- Omega-3 fatty acids – found in fish, flaxseeds and walnuts
- B vitamins – especially B6 and B12, vital for nerve repair
Drinking fresh juices, eating whole foods, and avoiding excessive caffeine or sugar can make a noticeable difference. At RCOVR, we offer juice blends specifically designed to support your recovery process.
The Power of Breath
Breath is the fastest way to shift your nervous system. Try this now: breathe in for 4 seconds, hold for 4, exhale for 6. Repeat this for a few minutes. Feel the shift?
Daily breathwork practices like box breathing, 4-7-8 breathing, or even guided audio sessions can bring you back to a state of calm within minutes.
Mindset and Neuroplasticity
Your brain is always learning. If it has learned to be stressed, it can also learn to relax. Simple habits like gratitude journaling, nature walks, and limiting screen time in the evening help create new neurological pathways that support calm and clarity.
Start small. You don’t need an hour of meditation – even 5 minutes of focused stillness can shift how your nervous system responds to stress. Over time, these micro-practices compound, leading to greater emotional stability, better sleep, and improved focus.
How RCOVR Helps You Reboot
At RCOVR, we combine science-backed techniques with holistic care. A sample nervous system recovery day at our space in Marden, Kent could look like:
- Morning infrared sauna
- Cold plunge with support from our team
- Anti-inflammatory juice rich in magnesium and antioxidants
- Osteopathy or gentle bodywork to release stored tension
It’s not just a treatment – it’s a full-body reset.
Final Thoughts
Your nervous system is not broken. It’s overwhelmed – and with the right care, it can recover faster than you think. If you’ve been feeling constantly wired, tired, or tense, it’s time to step out of survival mode and into recovery.
Visit RCOVR in Marden, Kent and discover a better way to heal – from the inside out.