Reduce stress: Balance your nervous system
- Laura Trinkler
- Sep 29
- 3 min read
Stress is a normal part of our everyday lives, but chronic stress can throw our nervous system off balance. When tension, inner restlessness, or physical discomfort become overwhelming, it's time to take conscious action. In this article, you'll learn how stress affects our nervous system, the role of the sympathetic and parasympathetic nervous systems, and which immediate and long-term strategies can help balance your nervous system.
How stress affects our nervous system
Stress activates our body in a way that was originally designed for survival: fight or flight. Our nervous system responds to perceived threats with a series of physiological changes: heart rate and blood pressure increase, muscles tense, breathing becomes rapid, and the brain is highly active.
In the short term, this reaction is helpful—but in the long term, chronic stress can overload the nervous system. Consequences include:
Sleep problems
Difficulty concentrating
Irritability and emotional exhaustion
Digestive problems
Increased risk of cardiovascular disease
When stress permanently strains our nervous system, it is crucial to learn techniques for regulation in order to regain inner peace and balance.
The role of the sympathetic and parasympathetic nervous systems
Our autonomic nervous system consists of two main components: the sympathetic and parasympathetic nervous systems. They control many automatic bodily functions, such as heartbeat, digestion, and breathing.
Sympathetic nervous system: Activates the body in stressful situations ("fight-or-flight response"). Heart rate and blood pressure rise, and energy is mobilized.
Parasympathetic nervous system: Promotes relaxation and regeneration ("rest and digest response"). Heart rate slows, muscles relax, and digestion and healing processes are supported.
A healthy nervous system is characterized by a dynamic balance between these two systems. Chronic stress often shifts this balance in favor of the sympathetic nervous system, impairing recovery and regeneration.
Immediate measures for stress regulation
Sometimes what is needed are not long-term strategies, but quick techniques to calm the nervous system immediately.
breathing exercises
Breathing has a direct influence on our nervous system. Conscious breathing techniques activate the parasympathetic nervous system and reduce stress.
Exercise: 4-7-8 breathing
Breathe in through your nose for 4 seconds.
Hold your breath for 7 seconds.
Exhale slowly through your mouth for 8 seconds.
Repeat this 4-5 times.
Progressive muscle relaxation
In this method, we tense and relax individual muscle groups one after the other. This way, the body and mind learn to consciously perceive the differences between tension and relaxation.
Quick guide:
Start at the feet and work your way up.
Tense each muscle group for 5–10 seconds, then consciously release.
Notice how relaxation sets in.
Short mindfulness exercises
Just a few minutes of mindfulness can help calm the nervous system.
Mini-Mindfulness:
Sit comfortably.
Close your eyes and focus your attention on your breath.
Observe thoughts without judging them.
Duration: 2–5 minutes.
Long-term strategies for a balanced nervous system
In addition to immediate measures, long-term strategies are crucial to sustainably reduce stress and strengthen resilience.
Regular exercise:
Walking, yoga or moderate strength training help to balance the sympathetic nervous system and activate the parasympathetic nervous system.
Improve sleep hygiene:
Regular bedtimes, dark rooms and digital abstinence before sleep promote regeneration.
Healthy eating:
Balanced meals with sufficient nutrients support the nervous system and stress resistance.
Maintain social contacts:
Exchange, closeness and trust have a calming effect on the nervous system.
Mindfulness and meditation:
Daily exercises train the ability to recognize stress early and consciously regulate it.
Set boundaries:
Learn to say "no" and actively plan breaks. Chronic overload can only be avoided if you protect your capacity.
Conclusion: More peace, energy and mental strength
Reducing stress means balancing the nervous system—both in the short term through breathing exercises, progressive muscle relaxation, and mindfulness, and in the long term through exercise, sleep, nutrition, and social support. By consistently applying these methods, you strengthen your inner calm, increase your energy, and develop mental resilience.
Your next step: Choose an immediate action today and integrate it into your daily routine. Just a few minutes of consciously applied stress management can bring noticeable relief. Your nervous system will thank you.
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