7 Ways to Reset Your Nervous System After Work
After a long day of work, do you ever feel wired but exhausted? Like your body is running on fumes, but your mind won’t shut off? That’s a classic sign of a dysregulated nervous system—one that’s stuck in fight-or-flight mode long after the workday ends.
Your nervous system craves rest, but in a world of screens, stress, and overwork, most of us have no idea how to truly reset. Instead, we default to mindless scrolling, alcohol, or TV, which only numbs the stress rather than releasing it.
If you’re ready to actually relax—not just temporarily escape—these seven somatic-based techniques will help you unwind, regulate your system, and transition from work mode to rest mode in a way your body actually responds to.
1. Shake Off the Stress (Literally!)
(Somatic Release for Stuck Energy)
Animals shake their bodies after a stressful event to reset their nervous system. Humans? We hold it in. But a quick 1-minute shakeout (think: jumping, jiggling, or dancing it out) helps release built-up cortisol and shift you out of tension.
▶ Try This: Stand up, put on music, and shake your body for 60 seconds—start at your arms, move through your torso, and finish at your legs. Feel the release!
2. Stimulate Your Vagus Nerve for Instant Calm (The Fastest Way to Switch from Stress to Relaxation Mode)
Your vagus nerve is the key to shutting off stress and activating your rest-and-digest state. One of the best ways to activate it? Humming, chanting, or gargling.
▶ Try This: Take a deep inhale, then hum for as long as possible on the exhale. The vibration stimulates your vagus nerve, instantly calming your system.
3. Breathwork to Signal “Safe” to Your Nervous System
(The Ultimate Work-to-Rest Transition Tool)
Shallow, tight breathing tells your body you’re still in stress mode. The fastest way to reset? Exhale longer than you inhale.
▶ Try This: 4-7-8 Breath: Inhale for 4 seconds, hold for 7, and exhale for 8. This slows your heart rate and signals safety to your system.
4. Downward Dog to Release Tension from the Day
(A Somatic Move That Unwinds the Body & Mind)
Tension gets trapped in your shoulders, jaw, and lower back—and sitting all day makes it worse. A simple Downward Dog or forward fold can decompress your spine and shift your nervous system into relaxation.
▶ Try This: Spend 30 seconds in Downward Dog after work—breathe deeply and let your head hang. Feel the release.
5. Try a Somatic Hug to Reset Your Body’s Sense of Safety
(A Trick That Calms You Like a Weighted Blanket)
Your nervous system craves safety, and self-holding techniques can provide that. A simple butterfly hug (crossing your arms and tapping your shoulders) or gently holding your ribcage can make your body feel secure and grounded.
▶ Try This: Cross your arms over your chest and tap each shoulder alternately for 30 seconds. This is a powerful somatic soothing technique for stress relief.
6. Go Barefoot & Let the Earth Reset You
(Grounding to Instantly Shift You Out of Stress Mode)
Walking barefoot on the earth (grass, soil, or sand) can regulate your nervous system, reduce inflammation, and improve sleep.
▶ Try This: Spend 5 minutes barefoot outside after work. If that’s not possible, press your palms against a tree or natural surface for an instant nervous system reset.
7. Swap Screen Time for a Sensory Reset
(Why Your Nervous System Hates Your Phone at Night)
Screens keep your brain overstimulated—especially blue light and social media doomscrolling. Instead, swap screens for sensory-based relaxation (warm baths, essential oils, soft fabrics, or listening to nature sounds).
▶ Try This: Try 30 minutes of screen-free time before bed and replace it with a physical, sensory-based practice like stretching or listening to soft instrumental music.
Your Nervous System Needs More Than Just “Self-Care”
Most people don’t realize that stress isn’t just mental—it’s physical. If your body doesn’t feel safe, no amount of self-care will fully reset your nervous system.
Take the quiz to discover the current state of your nervous system—and get personalized steps to help it feel safe, supported, and balanced