How to Harmonize & Balance Your Nervous System at the End of the Day

Dr. Devin Vrana
Apr 24
2 min read

You made it through the day.

The emails. The pickups. The noise.

The nonstop everything.

You kept all the plates spinning, fed the tiny humans, juggled work/life/chaos, and maybe even showed up for your community or your team.

But now it’s your time.

And here’s the truth no one talks about enough:If your nervous system is frazzled, your patience runs thin. Your creativity dries up. Your energy tanks.

You can’t pour from an empty cup.

You have to recharge. Not just for you—but for your family, your work, your joy, your purpose.

10 Simple, Soul-soothing ways to wind down & recalibrate your nervous system 💛

Take a warm bath – Engages the parasympathetic nervous system and soothes overstimulated sensory pathways.
Go for a walk outside – Rhythmic movement and nature help regulate the vagus nerve and restore balance.
Lay flat on the floor – Grounding posture helps reset spinal tone and allows the nervous system to settle.
Listen to calming music – Supports brainwave regulation and helps shift from fight-or-flight to rest-and-digest.
Unplug from screens – Reduces visual overstimulation and gives your brain a break from constant input.
Breathe deeply – Intentional breathing activates the diaphragm, stimulates vagal tone, and brings coherence to the system.
Stretch with awareness – Connects body and mind, releases stored tension, and restores healthy proprioception.
Journal or brain dump – Externalizing thoughts reduces cortical stress and frees up mental bandwidth.
Drink water slowly – Supports cellular recovery and signals the nervous system that it’s safe to slow down.
Sit in stillness – Stillness is powerful. It allows the spine, brain, and body to recalibrate.

Got Kids? Their Nervous Systems Need Love Too. 💛

Our littles are just like us—tiny bodies with big feelings and full days. They need help learning how to come back to calm too.

Here are 5 easy ways to help your kids wind down with you:

Big long hugsHug ‘em like a weighted blanket. Oxytocin for the win.
Blow bubbles or candlesThis turns deep breathing into fun. Great before bed or after meltdowns.
Get barefoot outsideNature grounds us—literally. Grass, dirt, whatever. Let them feel the earth.
Animal stretchesWiggle like a worm, crawl like a bear—move their bodies to calm their minds.
Snuggle + story timeA soft voice and a predictable rhythm helps them feel safe, seen, and settled.