If you've been busy socialising over the weekend, or you have a huge emotional load, a disrupted routine or you've been constantly doing stuff, the body might be feeling depleted. Physically, mentally and emotionally, the nervous system could be running on empty. Wanting to slow down isn’t a lack of discipline. It’s a nervous system asking for care.
Fight or flight vs rest and digest
Our nervous system has two main modes. The sympathetic nervous system is our fight or flight response. It’s essential and incredibly useful in short bursts helping us meet deadlines, juggle responsibilities, exercise and problem-solve.
The parasympathetic nervous system is our rest and digest state. This is where healing, repair, digestion, hormone balance and deep recovery occur. The problem I see so often in clinic is that many of us, particularly women, are living almost permanently in fight or flight. The school run, work deadlines, caring roles, exercise, social commitments… even rest becomes something to schedule and optimise. Over time, this constant activation leads to fatigue, pain, poor sleep, digestive issues and emotional overwhelm.
When we allow space for rest, the parasympathetic nervous system has the opportunity to come back online and that’s when real healing begins.
Why stretching alone isn’t enough
Stretching can be helpful, but it’s often not the full answer. If your nervous system is stuck in fight or flight, muscles remain guarded no matter how much you stretch them. True release doesn’t come from forcing the body to relax, it comes from helping the nervous system feel safe enough to let go.
Osteopathy works with the body as a whole. Gentle hands-on techniques, breath awareness, and rhythmic movement help calm the nervous system, improve circulation and restore balance. When the nervous system settles, the body follows.
Practical ways to activate your parasympathetic nervous system
For many people, full rest isn’t always realistic. These are simple, practical ways to support your nervous system throughout the day.
1. Gentle walking in nature
A slow walk in a park or green space is incredibly regulating. Natural sounds, especially bird song send a signal of safety to the nervous system. Birds only sing when it’s safe, and your body responds instinctively to that cue.
2. Gargling
Gargling stimulates muscles connected to the vagus nerve. I like warm salt water at the end of the day simple, effective, and calming.
3. Structured breathing
Box breathing is a favourite of mine: Inhale for 4, hold for 4, exhale for 4, hold for 4. It’s easy to remember and can be done anywhere to gently shift you out of fight or flight.
4. Humming or singing
The vibration of humming or singing stimulates the vagus nerve and encourages relaxation. No performance required your nervous system doesn’t care how it sounds.
© Getty Images5. Warmth
Warmth is deeply regulating. Warm baths, hot water bottles, cosy layers or even placing a warm hand over your chest can signal safety to the nervous system. This is my go-to - my hug to my nervous system!
6. Slowing transitions
Rushing from one task to the next keeps the nervous system activated. Even taking 30 seconds between activities whether it’s a pause, a breath, a stretch helps the body reset.
7. Gentle touch
Light self-massage, placing a hand on your belly or heart, or receiving osteopathic treatment can help the nervous system feel supported and grounded.
A note from me, as an osteopath
It's not about pushing harder. It’s about listening more closely.
If your body is asking for gentler movement, earlier nights, more warmth and fewer demands that isn’t weakness. That’s regulation. When we work with the nervous system instead of against it, energy returns naturally. Motivation rebuilds. Pain softens. Sleep improves.
So let now be a time of compassion rather than correction. Small, consistent moments of safety add up. Your nervous system doesn’t need perfection, it needs kindness.
And from there, everything else follows.
