How Do I Calm My Nervous System After Awakening?

A Grounded Guide for Sensitive Souls

Many people who go through a spiritual or energetic awakening notice shifts not only in consciousness, but also in their nervous system — like overwhelm, emotional sensitivity, agitation, or even a sense of being “off center.” Awakening can feel expansive and clarifying, but when the nervous system is overstimulated, it can also feel confusing, tense, or destabilizing.

Thankfully, there are practical ways to calm the nervous system from the inside out, not by forcing change, but by supporting regulation, embodiment, and present‑moment safety.

1. Gain Insight into What’s Happening

After awakening, your nervous system may be more sensitive to energy, emotions, and environmental stimuli. This is a biological response, not a personal failure or weakness. Shifts in awareness are real, but your body still needs safety and regulation to integrate them.

The parasympathetic nervous system, your “rest and digest” state, is what promotes calm, digestion, emotional stability, and resilience. Practices that engage this system help bring you back into presence rather than survival mode.

2. Breathwork That Gently Calms

Breathing slowly and deeply sends a powerful signal of safety to the nervous system. Instead of quick, shallow breathing, practice:

4‑7‑8 Breath Exercise:
• Inhale for 4 seconds
• Hold for 7 seconds
• Exhale for 8 seconds

Repeat this cycle 4–8 times. This method promotes a shift into calm by stimulating your vagus nerve, a core pathway for nervous system regulation.

3. Grounding and Sensory Awareness

Grounding brings your attention back into your body and the present moment. It interrupts your brain’s stress responses by anchoring you in the physical world.

Try this simple sensory method:

5‑4‑3‑2‑1 Grounding Technique:
• Notice 5 things you can see
• Notice 4 things you can feel
• Notice 3 things you can hear
• Notice 2 things you can smell
• Notice 1 thing you can taste

This shifts the nervous system out of fear mode and into presence.

Feet‑on‑floor grounding: Sit or stand with your feet firmly on the ground. Imagine roots extending into the earth. This communicates safety to your body and mind.

 4. Gentle Somatic Movement

Your body carries stress, not just your mind. Moving gently can help release tension and settle your system. Some helpful practices include:

Gentle somatic shaking: Stand with feet hip‑width apart and gently shake limbs,  intuitively and slowly — to release tension.

Somatic stretching: Slow, mindful stretches increase body awareness and support nervous system regulation.

Walking or swaying: Calm, rhythmic movement encourages regulation and helps your nervous system reset.

5. Self‑Soothing Touch

Physical touch can send a strong message of safety to your brain and body. Practice:

• Placing a hand on your heart or belly

• Gently rubbing your arms or shoulders

• Humming, chanting, or soft vocalization

These techniques help activate the vagus nerve, encouraging relaxation and a sense of calm.

6. Simple Environmental Shifts

Sometimes calming your nervous system doesn’t require deep rituals, just small, intentional changes:

• Step outside for fresh air or sunlight

• Sit in a quiet, dim space

• Splash cold water on your face or hold a cool object. Cold stimuli (like splashing cool water) can interrupt stress responses and help your body move toward a calmer state.

• Listen to calming music

• Warm salt bath. The heat of the water encourages relaxation in muscles and signals safety to your body, while the mineral-rich salts, such as Epsom or Himalayan salt, support magnesium absorption and detoxification, which can reduce tension and nervous system hyperarousal.

7. Rest, Sleep & Nourishment

Rest is not lazy — it’s essential. Sleep helps your body reset and your nervous system integrate new experiences. Staying hydrated and eating nourishing foods supports your overall regulation and emotional balance.

8. Take Small, Intentional Steps

If your nervous system feels sensitive or overwhelmed, it’s important to meet your body where it is. Techniques like titration, gently approaching regulation in small increments, help expand your “window of tolerance” without flooding your system.

Instead of trying intense practices all at once, start with 2–5 minutes of rhythm and presence. Notice what your body feels, not what your mind thinks you “should” do.

Integration: Not Suppression

These practices are not about suppressing energy or avoiding discomfort — they are about helping your nervous system learn safety and coherence over time. With consistent, compassionate regulation work, your system settles into steadiness, presence, and resilience.

A Gentle Reminder

Spiritual awakening can be deeply transformative, but true integration happens through the body — not just the mind or imagination. When the nervous system feels regulated, your clarity deepens, your intuition feels safe, and you can engage your life with more calm, grounded presence.

If you’re ready to move beyond temporary relief and truly regulate, integrate, and embody your nervous system, I invite you to explore working with me. Through my Soul Renewal: Embodied Truth group container and private mentorship programs, you’ll receive guided support, energetic regulation, and tools to navigate awakening and life transitions with clarity, stability, and ease. This is a space where your sensitivity becomes strength, your intuition becomes grounded, and your body becomes a sanctuary — not just a witness to overwhelm. If you feel called, I’d be honored to hold the container for your growth and integration.

With Love & Light,
Heidi Nordlund