5 Simple Practices to Reset Your Autonomic Nervous System and Recharge Your Vitality

Modern life often leaves us exhausted, stressed, and running on autopilot. But with just a few mindful adjustments to daily habits, you can train and reset your autonomic nervous system (ANS), helping both your body and mind restore balance and vitality. Here are five simple practices to get started.

1. Give Yourself Undisturbed Time in the Morning

If your mornings are always rushed, pay attention. Skipping breakfast and dashing to work puts your sympathetic nervous system into overdrive, leaving no room for your body to relax or feel the natural urge for bowel movement. The key is to wake up earlier and allow yourself enough time to use the bathroom without stress. This simple act of slowing down can reset your rhythm and support healthy digestion.

2. Pause and Look Up at the Sky

A sense of awe and wonder exists in everyday life. Try pausing to watch the clouds shift across the sky. Think back to a moment when you felt chills or goosebumps from being deeply moved. That sensation is your sympathetic nervous system releasing adrenaline, raising blood pressure. Soon after, your parasympathetic nervous system kicks in, relaxing your blood vessels and restoring balance. The brain then releases endorphins, leaving you with a wave of joy — this is what we call being moved. Cultivating these small daily moments can help regulate your nervous system naturally.

3. Practice Deep, Slow Breathing

Breathing is one of the easiest ways to train your ANS. Inhaling is an active process that stimulates the sympathetic nervous system, while exhaling is passive and activates the parasympathetic nervous system. That’s why we often say, take a deep breath to relax — it’s the exhalation that calms your body and mind.

Whenever you feel fatigued or tense, practice long, slow breaths. This raises parasympathetic activity, easing stress and tension almost immediately.

4. Rest to Prevent Burnout and Heart Strain

Many people treat heart rhythm irregularities like they would a common headache — as something minor. But constantly living in “go, go, go” mode powered only by the sympathetic nervous system without letting the parasympathetic system work can be dangerous in the long run.

The solution is to pause and rest. Engage in activities that shift your focus — reading, appreciating art, or exploring different hobbies. These moments of rest allow your nervous system to regain balance, prevent cardiovascular strain, and protect long-term health.

5. Travel to Stimulate and Refresh Your Nervous System

Most people think of travel as just a mental refresh, but it also impacts your physiology. New environments stimulate your sympathetic nervous system, heightening awareness and energy. Later, as you return to a calmer rhythm, your parasympathetic system balances out the experience. This gentle cycle of stimulation and relaxation helps maintain flexibility in your autonomic nervous system.

Final Thoughts

Staying healthy isn’t as complicated as it seems. But ignoring your habits today could mean paying the price 20 years later. By training your autonomic nervous system through these small yet powerful practices, you can slow down the sense of aging and live with renewed energy every day.