Relaxing the nervous system – A Body-Mind approach

By Katrien Maes

Do you sometimes find it hard to truly unwind, even when you’ve got some time to yourself? In my practice, I’ve noticed how many of my clients live in a constant state of alertness. Between work, family, and personal commitments—and the never-ending stream of news and uncertainty—it’s easy to feel like we’re always on the go, always planning, always anticipating what comes next. But when was the last time you actually allowed yourself to rest?

The nervous system under pressure

Our nervous system is designed to keep us safe. The sympathetic nervous system, often referred to as the ‘fight-or-flight’ response, prepares the body to react to perceived dangers. This mechanism is essential for survival, but in modern life, it is chronically overstimulated.

Emails, deadlines, notifications, and responsibilities keep us in a loop of vigilance, making it difficult to switch off. Add to that the weight of uncertainty—concerns about the economy, the environment, and global tensions—and our system remains in a low-grade state of stress, often without us even realising it. The result? Restless sleep, tight muscles, digestive issues, emotional reactivity, and a feeling of being permanently ‘on edge’.

Shifting towards rest and recovery

The antidote to this state of chronic activation is not more thinking or problem-solving—it’s learning to shift into the parasympathetic nervous system, also known as the ‘rest-and-digest’ mode. This is where true restoration happens: the heart rate slows, muscles soften, digestion improves, and the mind clears.

Mindfulness and bodyfulness offer accessible, effective ways to nurture this shift. By tuning into the body and into the present moment, we create a gateway to a calmer, more present state.

Practical ways to support the nervous system

1. Grounding practices
   Connecting with the body—through yoga, myofascial release, or simply feeling the ground beneath your feet—can help shift attention away from racing thoughts and into physical presence.
2. Breathwork for regulation
   Slow, intentional breathing activates the vagus nerve, which signals to the brain that it is safe to relax. A simple practice: inhale for four counts, exhale for six. The longer exhale promotes relaxation.
3. Nature as a nervous system reset
   Walking in nature, feeling fresh air on the skin, or even looking at natural landscapes has been shown to lower stress hormones and support overall well-being.
4. Mindful awareness
   Bringing attention to what is happening now—the sensation of drinking tea, the warmth of the sun, the sounds around you—helps counterbalance anxiety about the future.
5. Nourishing the body
   What we eat impacts our nervous system. Fermented foods, warm nourishing meals, and mindful eating practices support both digestion and emotional balance.

A sustainable path to balance

Caring for the nervous system is not about escaping daily life but about building the resilience to meet it with greater ease. Small, consistent practices—whether through mindful movement, conscious breathing, time in nature, or nourishing foods—can help shift us out of chronic stress and into a state of balance. By reconnecting with the present moment and listening to our body’s signals, we create the foundation for a calmer, more centered way of living.