The nervous system is such a hot topic right now. It’s like the rest of the world is finally waking up to what chiropractors have known for over 100 years. The nervous system is the KEY to health and longevity. The nervous system is the master control system in the body, responsible for all function and healing. It is responsible for how we perceive the world, constantly scanning asking, “Am I safe? Am I supported? Can I relax?” And if the answer feels like no, your body shifts into survival mode, commonly known as fight or flight mode.
It’s this fight or flight mode that I find most of my patients in. Many people think that life would be so much better if they had no stress but the unfortunate reality is that stress is our one constant. It’s completely up to you to find ways to adapt and manage that stress because it’s not going anywhere.
But here’s the good news: you don’t always need fancy tools, expensive supplements, or the next wellness trend to bring your system back into balance. Your body is incredibly wise and adaptable, and some of the most powerful ways to regulate it are free, simple, and available right now.
Your nervous system doesn’t need perfection. It just needs moments. Small signals of safety and joy add up, and before you know it, your body remembers how to rest, repair, and thrive.
Let’s talk about a few of my favorite nervous system tools:
- Slowness
In my opinion this is one of the most impactful things that you can do for your nervous system. It is often overlooked because it seems so simple. Your nervous system doesn’t like to be rushed. Ways I practice slowness in my life…allowing space in my schedule to not rush from place to place. Saying no to plans, making dinner in a slow and intentional manor, moving my body slowly through walking, foam rolling or yin yoga. How lovely life is when we are not in a hurry.
- Rest
We live in a culture that glorifies “the hustle.” But your nervous system craves rest. If you are like me you grew up seeing adults-go, go, go. So needless to say it’s taken me a while to learn how to rest, to honor my body’s natural rhythm and needs. I currently love taking mid day naps, reading books, journaling and going to bed early. Remember rest is a verb, rest IS the action.
- Getting Outside
Sunlight on your skin. Bare feet on the grass. Looking up at the trees and soaking it all in. Nature reminds us that we belong, that we’re connected, that we’re okay. It helps us feel safe and supported. As Americans we spend way too much of our time indoors. Even five minutes outside can shift your state from chaos to calm.
- Morning Sunshine
Lowering our stress response can be key to nervous system regulation. Morning sunshine has been shown to reset and regulate our circadian rhythm and lower our cortisol levels, helping you achieve deeper more restful sleep at night and being more alert and aware during the day.
- Movement
Movement is life—not just in the gym, but in simple, everyday ways. Walking is my favorite form of movement. It’s simple, effective and everybody can do it. Movement helps discharge stress and tells your nervous system, “we’re safe.”
- Laughter & Play
Yes, this counts. Laughing until your belly hurts, being silly, playing with your kids, dancing to your favorite song—these lighthearted moments rewire your brain and body to feel safe and joyful. I know that play can be hard for a lot of parents, life got too serious for us and we simply forgot how to play. Spending time with your children is a great way to play again. Play ball, throw a frisbee, play a board game, play tag, play an imaginative game, there are so many opportunities for us to lighten up and play. Loosen up and add some play, your nervous system will thank you.
- Making My Bed
I know this one seems a bit odd but follow me with the logic of making your bed daily. Messiness stresses out your nervous system. Order and cleanliness can soothe the nervous system. Making your bed can boost mental clarity and reinforce a sense of control, which calms the nervous system and reduces stress. I also really love getting into a freshly made bed at the end of the day, completely ready for a restful nights sleep.
- Connection time with friends
We are wired for connection. A hug, eye contact, a smile, a real conversation where someone actually listens—these are nervous system GOLD. If you don’t have your people nearby, even a phone call with someone who “gets” you can regulate your system. I have several regular morning phone calls with girlfriends of mine who live in different states and it is something that I look forward to every week. I also really love a walk and talk, walking with my husband, my kids and my girlfriends can be a great way to connect with those that I love.
- Breathwork
Your breath is your built-in reset button. When you slow down your breathing—longer exhales than inhales—you’re literally signaling safety to your nervous system. I love that you can do this anywhere: in the car, in line at the grocery store, while your kids are melting down. It’s quick, free, and it works.
- Gratitude
This simple act will calm the stress response. Gratitude creates safety in the body. When you notice the good in your life this signals to the nervous system “I am safe right now” which allows the body to relax. Gratitude can even rewire your brain, so your nervous system doesn’t get so easily hijacked.
I personally like to stack my health habits, practicing more than one of these tools at the same time. Most days I take a walk outside in the morning sun sometimes I do it with a friend or one of my kids. Outside time, morning sun and connection all in one simple act.
– Dr. Katrina Cryder, 
Family chiropractor, healthy living coach and Mom of 2 girls. Sharing my view of health, parenthood and life in general to help others on their healing journey.