Life can feel overwhelming at times. Busy days, racing thoughts, and constant stimulation can leave your nervous system feeling frazzled. The good news? There are simple, gentle techniques you can use to bring your mind and body back into balance, without forcing, straining, or complicating your day.

These practices focus on tuning into your breath and body, activating the parasympathetic nervous system, and encouraging your body’s natural “rest and digest” response. Pilates, mindful movement, and small nervous-system exercises can all help you reset, restore calm, and feel more grounded.

Butterfly Tapping

What it is: Gentle tapping with your fingertips across the chest or collarbones in a symmetrical pattern, like the wings of a butterfly.

How to do it:

Sit or stand comfortably.
Place your fingertips lightly on either side of your chest. You can loop your thumbs together like an anchor.
Tap alternate sides of your chest softly and slowly, focusing on the rhythm of your touch.
Keep your attention on the sensation and the breath, letting the rhythm guide your nervous system into calm.

Why it works: Butterfly tapping can stimulate the vagus nerve and activate the parasympathetic nervous system, helping reduce stress and anxiety and bringing a sense of grounding and safety.

2. Mindful Movement: Walking on the Spot or Bilateral Walking

What it is: Simple, gentle movement that draws attention to the body, coordinating breath and motion.

How to do it:

Stand or sit tall.
Walk in place or take gentle steps, moving your arms in coordination with your legs if it feels good.
Keep your focus on the rhythm, the sensation in your feet, and the movement of your body.
Move only as far as comfortable, no straining, no forcing.

Why it works:

Stimulates the vagus nerve through bilateral movement.
Encourages proprioception, body awareness, and grounding.
Helps your mind shift from racing thoughts into the present moment.

3. Diaphragmatic Breathing

What it is: Slow, deep breathing that uses the diaphragm rather than shallow chest breathing.

How to do it:

Sit or lie down in a comfortable position.
Place one hand on your chest and the other on your belly.
Inhale slowly through your nose, letting your abdomen rise and your chest stay still.
Exhale gently through your mouth, letting your abdomen fall.
Focus your attention on the movement of your body and the rhythm of your breath.

Tips:

Move only as far as feels comfortable.
Keep effort minimal, the goal is ease and calm, not forced depth.
Repeat for 1–5 minutes, noticing any sense of relaxation or release.

Why it works: Diaphragmatic breathing activates the vagus nerve, slows the heart rate, and signals to your nervous system that it’s safe to relax.

Pilates Connection:
Many Pilates exercises incorporate controlled, mindful movement and breath coordination, which naturally engages your parasympathetic nervous system. Slow, intentional sequences, even on the mat can activate rest and digest, helping you feel calm, balanced, and connected to your body.

These three techniques are all about tuning into your own body. Everyone’s nervous system and physicality are slightly different, so it’s important to:

Move only as far as feels comfortable.
Avoid forcing or straining.
Focus your attention on breath or movement rather than performance.
Notice the small shifts in calm, grounding, and ease that come from gentle practice.

Even a few minutes a day can help reset your nervous system, restore balance, and make you feel a little lighter.