70+ Techniques to Relax, Reset, and Regulate Your Nervous System

From vagus nerve stimulation to somatic awareness, there are countless techniques that help us shift from stress to calm, from tension to peace. Below is a comprehensive list of powerful practices to support your mental and physical restoration — whether you’re looking for deep rest, emotional regulation, or simple daily grounding.

Nervous System & Somatic Regulation

Vagus Nerve Stimulation
Activates the parasympathetic nervous system, helping the body shift into calm.

Progressive Muscle Relaxation
Involves tensing and releasing muscle groups to reduce physical and mental tension.

Somatic Experiencing
A trauma healing method focused on body awareness and nervous system regulation.

TRE (Tension & Trauma Releasing Exercises)
Uses involuntary shaking to release deep muscular patterns of stress and trauma.

Polyvagal Theory Practices
Exercises based on vagus nerve science to restore safety and connection.

Autogenic Training
Self-suggestion practice that induces calm through repeated body-focused phrases.

Feldenkrais Method
Improves movement and nervous system adaptability through slow, mindful motions.

Alexander Technique
Teaches posture and movement patterns to reduce stress and strain.

Yoga Nidra
A guided meditative sleep that deeply restores body and mind.

Body Scan Meditation
Systematically brings awareness to different parts of the body to promote relaxation.

Biofeedback
Technology-based training that teaches you to control physiological functions.

Neurofeedback
Uses brainwave data to help regulate brain activity and improve emotional balance.

Grounding Techniques
Simple sensory practices that bring your awareness back to the present moment.

Sensorimotor Psychotherapy
Combines talk therapy with body awareness to resolve trauma and anxiety.

Pendulation
A somatic tool for gently moving between calm and distress to expand capacity.

Havening Technique
Uses soothing touch and eye movements to reduce anxiety and traumatic memory.

Tapping / EFT (Emotional Freedom Technique)
Combines acupressure tapping with verbal affirmations for emotional relief.

Breathwork (Holotropic, Rebirthing, etc.)
Intense breathing techniques to access altered states and release emotional blocks.

Cold Exposure (Wim Hof Method)
Regulates stress responses by safely exposing the body to cold stimuli.

Heat Therapy (Saunas, Baths)
Soothes muscles and encourages parasympathetic activation through warmth.

Mindfulness & Meditation Practices

Mindfulness-Based Stress Reduction (MBSR)
An 8-week program using meditation to reduce stress and increase presence.

Loving-Kindness Meditation (Metta)
Cultivates compassion for yourself and others through intentional phrases.

Transcendental Meditation (TM)
Uses silent mantras to settle the mind into deep rest.

Zen Meditation (Zazen)
A seated, breath-focused meditation practice rooted in Japanese tradition.

Vipassana Meditation
Teaches insight into the impermanent nature of sensations and thoughts.

Mantra Chanting
Repetition of sacred sounds or phrases to center the mind and body.

Walking Meditation
A moving mindfulness practice focusing on the rhythm and sensation of walking.

Open-Monitoring Meditation
Observes thoughts, sensations, and emotions without judgment or attachment.

Focused Attention Meditation
Trains the mind by repeatedly returning focus to a chosen object, like the breath.

Trataka (Candle Gazing)
Focuses visual attention on a candle flame to still the mind and develop concentration.

Body-Oriented Awareness Practices

Qigong
A Chinese movement practice that blends breath, posture, and intention.

Tai Chi
A slow, flowing martial art that cultivates balance and inner peace.

Bioenergetics
Uses expressive movements and breathing to release stored emotional tension.

Dance Therapy / Ecstatic Dance
Uses free movement to access and express emotion and body wisdom.

5Rhythms Movement
A meditative dance practice exploring five core rhythms of human energy.

Somatic Yoga
Focuses on sensing and releasing tension through gentle, mindful yoga.

Myofascial Release / Foam Rolling
Releases tension from connective tissues through sustained pressure.

Intuitive Movement
Freeform body motion that responds to inner sensation rather than choreography.

Contact Improvisation
A physical dialogue through movement and shared weight between partners.

Breath & Rhythm Regulation

Box Breathing
A square breathing pattern (4–4–4–4) that calms the nervous system.

4-7-8 Breathing
A breath retention method that helps quiet the mind and prepare for sleep.

Alternate Nostril Breathing (Nadi Shodhana)
Balances energy channels by alternating breaths between nostrils.

Resonant Breathing
Aligns breathing to your natural heart rhythm for deep emotional regulation.

Coherent Breathing
Slow breathing (~5.5 breaths/min) that stabilizes heart rate and vagal tone.

Breath Retention (Kumbhaka)
Holds the breath to train focus, resilience, and stillness.

Ujjayi Pranayama (Ocean Breath)
Creates internal heat and calm through a gentle constriction in the throat.

Lion’s Breath
Releases pent-up tension with a fierce exhale and facial stretch.

Shamanic Breathwork
A powerful journeying technique using rhythmic breathing and music.

Sensory & Self-Regulation Tools

Weighted Blankets
Provides deep pressure stimulation to soothe the nervous system.

Sound Therapy / Binaural Beats
Uses specific frequencies to synchronize brainwaves and induce calm.

Tuning Forks
Applies vibration to energy centers to shift tension and emotional blocks.

ASMR (Autonomous Sensory Meridian Response)
Uses audio/visual triggers to create a tingling, relaxing response.

Aromatherapy / Essential Oils
Involves scent-based stimulation to trigger calming responses in the brain.

Soothing Touch / Massage
Uses physical contact to co-regulate and relax muscles and nerves.

Visualization & Inner Exploration

Safe Place Visualization
Mentally visits a calm, imagined space to create safety and grounding.

Guided Imagery
Uses visual storytelling to evoke calm, healing, or resilience.

Parts Work (IFS)
Explores internal sub-personalities and their needs and emotions.

Inner Child Work
Connects with and nurtures the emotional state of your younger self.

Future Self Visualization
Imagines your empowered future self to inspire healing and direction.

Color Breathing
Combines breath and imagined colors for energetic cleansing or emotional relief.

Spiritual / Energetic Practices

Chakra Balancing
Clears and aligns the body’s energy centers for harmony and flow.

Reiki
A Japanese energy healing method that channels life force through the hands.

Energy Medicine (Donna Eden Style)
Combines tapping, tracing, and intention to balance energy flow.

Crystal Body Scanning
Uses crystals to identify and realign stuck energy patterns.

Shamanic Drumming
Alters consciousness through rhythmic beats for healing or visioning.

Sacred Breath Ceremonies
Uses intentional breath and sacred space for emotional release and clarity.

Summarized by AI, Not reviewed and verified by a Human.