Soothing The Nervous System: 5 Ways to Signal Safety

When life pulls you in every direction, your nervous system can slip into overdrive— constantly scanning, bracing, preparing for what might go wrong.You might not even notice it at first: the tight shoulders, shallow breath, racing thoughts, or that subtle sense of unease that never quite leaves.

The truth is, your body is always listening, always paying attention. It’s responding to your environment, your relationships, your thoughts. And when it doesn’t feel safe, it lets you know.

The good news? You can speak back.
You can signal safety to your nervous system through simple, embodied practices that invite calm, connection, and regulation.

Here are five gentle yet powerful ways to do just that:

1. Lengthen Your Exhale

The breath is one of the fastest ways to access your nervous system. When you're stressed, your breath becomes shallow and fast—activating the sympathetic (fight-or-flight) response.
By intentionally lengthening your exhale, you tap into the parasympathetic (rest-and-digest) system, signaling, “It’s safe now.”

Try this: Inhale slowly for 4 counts, exhale for 6 to 8 counts. Repeat for a few rounds, allowing your shoulders and jaw to soften.

2. Feel Your Feet

When the nervous system is activated, we often "leave" the body and live in our heads. Reconnecting to your feet brings you back into the present and helps you feel grounded.

Try this: Stand or sit with both feet flat on the ground. Gently press them into the floor. Notice the texture beneath them. You can even rock slightly side to side or shift your weight to wake up the connection.

3. Use Soothing Touch

Touch is a primal way we signal safety—think of a mother cradling her child. Your own hands can be a powerful tool for self-regulation.

Try this: Place one hand over your heart and the other on your belly. Apply gentle pressure. Stay for a minute or two, breathing slowly. Or wrap your arms around your torso in a soft self-hug.

4. Orient to Your Space

The nervous system constantly assesses for danger, often without our awareness. "Orienting" is a way to consciously look around and remind your body that you're not under threat.

Try this: Gently turn your head and eyes to slowly scan the room. Notice the colors, shapes, and any objects that feel pleasant or neutral. Let your body register that you're in a safe environment.

5. Speak Safety Through Sound

Your vagus nerve, which plays a central role in nervous system regulation, responds to sound—especially humming, singing, or soothing tones.

Try this: Hum softly to yourself, chant a vowel sound, or play calming music that makes you feel comforted. Even the sound of your own voice saying, “You’re okay, you’re safe,” can be deeply regulating.

These practices aren’t about forcing yourself to be calm—they’re about inviting safety, one small cue at a time. Your body might not shift immediately, and that’s okay. With consistency and compassion, you begin to create a new language of trust with your nervous system.

Remember:
Soothing isn’t about perfection.
It’s about offering your body the message it longs to hear—
“You’re safe now.”

Looking for support ? Curious about how working 1:1 with me looks like?
Email me for a complimentary consult: info@nousahsalimi.com

Much love,
Nousha