April is Stress Awareness Month, and let’s be honest—we all experience stress. But did you know that how your body responds to stress can either support your healing or gradually wear you down? Stress impacts nearly every system in the body—blood pressure, digestion, sleep, mood, hormones, and even chronic pain.
The good news? You don’t need a prescription to start regulating your nervous system. Here are five simple, natural ways to calm your body and build resilience—starting today.
1. Breathe Like You Mean It
Your breath tells your brain whether you’re safe or under threat. Fast, shallow breathing keeps you in fight-or-flight mode. Slow, deep breathing helps shift your body into rest-and-repair mode.
Try this:
- Inhale for 4 seconds
- Hold for 2 seconds
- Exhale slowly for 6 seconds
- Repeat for 3–5 minutes, once or twice a day—or anytime you start to feel overwhelmed
2. Get Outside—Even for Just 10 Minutes
Nature has a calming effect on the brain. Sunlight supports your circadian rhythm, and natural scenery helps lower cortisol (your main stress hormone).
Simple ways to connect with nature:
- Sit on the porch and soak in the sunlight
- Take a short walk around the block
- Go barefoot in the grass
- Leave your phone behind for a few minutes of quiet
3. Support Your Vagus Nerve
The vagus nerve plays a huge role in calming the body. It helps regulate your heart rate, digestion, immune system, and mood. Stimulating it regularly improves your ability to handle stress over time.
Easy ways to activate the vagus nerve:
- Sing, hum, or chant
- Splash cold water on your face
- Practice gentle stretching
- Breathe deeply (yes, again!)
4. Prioritize Restorative Sleep
Poor sleep keeps your nervous system on high alert. Good, consistent sleep gives your body time to recover, balance hormones, and process daily stress.
Sleep support strategies:
- Keep a regular sleep and wake schedule
- Create a calming bedtime routine (no screens!)
- Try magnesium, herbal teas, or calming supplements
5. Don’t Go It Alone
Connection is a powerful stress regulator. A kind word, a heartfelt laugh, or simply being heard can shift your nervous system out of survival mode and into healing mode.
Here are a few ways to connect more this week:
- Call a friend just to say hi—no agenda, just connection
- Join a local community group or wellness event
- Share what you’re feeling with someone you trust
- Make time for a face-to-face conversation instead of a quick text
Let’s Make Stress Awareness Month About Action
Stress is part of life—but chronic, unmanaged stress doesn’t have to be.
