How to support the nervous system

04.17.2025

We often write off stress as a feeling of overwhelm, but it isn’t just “in your head” - it’s a full-body experience rooted in your nervous system. When your body is stuck in stress mode for too long, it can seriously affect your energy, mood, digestion and sleep. Let’s break down what’s actually happening when those alarm bells ring internally, and more importantly, how you can support your body to find its way back to calm.

The “Fight-or-Flight” Response 

We’ve all experienced it in some way - maybe you’re driving and someone suddenly swerves into your lane, or you’re in the middle of a dinner-table debate that gets a little too heated. In that moment, your heart starts pounding, your breathing speeds up and your senses sharpen. That’s your sympathetic nervous system (SNS) kicking in. This fight-or-flight response is your body’s built-in survival mechanism, designed to help you react quickly to perceived threats. When the SNS is activated, your body shifts into action mode: 

• Your heart rate speeds up 
• Your blood pressure increases 
• Blood flows to your muscles (so you can run or react quickly) 
• Non-urgent functions like digestion slow down 

The fight-or-flight response is essential - it’s what helps us react in emergencies, power through a tough workout or meet that last-minute deadline. It’s designed to protect us in short bursts. But the problem is, your body doesn’t always know the difference between real danger (like a tiger chasing you) and everyday stressors (like a toddler crying at 3am). When we’re constantly under pressure and don’t have ways to regulate our nervous system, the sympathetic nervous system can get stuck in overdrive, making even minor stress feel like a major threat. 

Rest and Digest 

Thankfully, we’ve got another system working behind the scenes: the parasympathetic nervous system (PNS). This one’s your rest-and-digest mode, and it’s just as important. 

The PNS helps: 

• Slow your heart rate and lower your blood pressure 
• Calm your mind and reduce cortisol (your primary stress hormone) 
• Support digestion and nutrient absorption 
• Encourage deep, restorative sleep

While the fight-or-flight response helps you take action, it’s the rest-and-digest state that allows you to heal. This is where your body processes nutrients, rebuilds energy stores, balances hormones and finds a sense of internal calm. When the PNS is activated regularly, your body becomes more resilient to stress. The key here is balance - your nervous system is designed to move between both states, not stay stuck in one.

Why You Need Both 

You need both of these systems to function well. One gets you up and moving when needed (fight-or-flight), and the other brings you back to a calm baseline (rest-and-digest). While these systems are key parts of the autonomic nervous system and play a major role in regulating body functions, problems arise when we’re always on, or when our sympathetic system never gets a break.  

Chronic stress means: 

• Fatigue and burnout
• Trouble sleeping
• Digestive issues
• Mood swings or anxiety
• Weakened immune function

Over time, constant stress can affect multiple parts of the body—from internal organs to the smallest nerve pathways—and can throw your hormones and neurotransmitters out of balance. In extreme cases, it’s even linked to autoimmune conditions and cardiovascular issues like heart attacks. Since the nervous system sends signals between the brain, body and internal systems, the result is a full-body ripple effect that impacts everything from how you feel emotionally to how your organs function physically. 

So what can we do to support our nervous system and help our bodies bounce back?

5 Simple Ways to Support Your Nervous System 

1. Lean on Herbal Support 

Herbs are incredible allies when it comes to supporting the body’s stress response and lowering cortisol to help you feel more balanced. 

Herbs like Ashwagandha, Rhodiola and Lemon balm have been studied for their ability to help the body adapt to stress rather than be overwhelmed by it—these are known as adaptogens. 

Happy Days is a targeted herbal formulation that contains adaptogens and mood-supporting herbs at effective doses, designed to help you stay more grounded, even when life feels chaotic. 

2. Move Your Body

Exercise is one of the best ways to train your body to handle stress. It helps burn off excess adrenaline, boost mood-regulating endorphins and improve sleep. 

But not all movement needs to be intense. In fact, low to moderate intensity movement (think walking, stretching, yoga) actually activates the parasympathetic system. Pro tip: Even 10-20 minutes a day makes a difference. 

3. Make Sleep a Priority 

You already know sleep is essential, but it’s especially crucial when your nervous system is worn out. Poor sleep keeps cortisol levels high and makes you more reactive to stress. 

If falling asleep (or staying asleep) is a struggle, try supporting your body with a gentle herbal sleep aid like Nightcap. Packed full of stress-relieving herbs to calm the mind, Nightcap is designed to help you unwind naturally, so you get the deep, restorative sleep your nervous system needs. 

4. Practice Nervous System Regulation 

The more you lean into Rest and Digest mode, the more efficient your body will become at regulating your nervous system during stressful times. Simple daily practices can help you shift into rest-and-digest mode more often: 

• Deep belly breathing (inhale for 4 counts, exhale for 6 – the longer exhale has been shown to help activate your PNS)
• Cold water on your face 
• Taking breaks outside in nature 
• These practices send your brain a clear message: you’re safe, you can relax now

5. Watch for Signs of Burnout 

Sometimes we get so used to being “on” that we don’t even notice we’re running on fumes. If you’re snapping more easily, feeling exhausted no matter how much sleep you get, or dealing with constant tension or tummy trouble, it might be time to pause and check in with your nervous system.  

That doesn’t mean quitting everything, it may just mean creating little moments of safety and calm throughout your day (taking inspiration from the tools listed above), so your body has a chance to come down from high alert. 

Your nervous system is constantly working to keep you alive, safe and balanced. It sends signals between different parts of the body to regulate body functions like breathing, digestion and heartbeat. When it’s supported, everything gets easier. So if you’re feeling stuck in stress mode, start small, prioritise movement and sleep, rest often and lean on herbal support to help nudge your body in the right direction.