5 Quick Nervous System Resets for Overwhelmed Moms

Motherhood is beautiful, but let’s be real, it’s also overwhelming.

The constant noise, the never-ending to-do list, the emotional load of raising tiny humans-it’s no wonder we feel touched out, overstimulated, and mentally exhausted by the end of the day.

And when we’re running on empty, it’s hard to show up as the patient, present, and connected moms we want to be.

The good news? You don’t have to push through burnout.

There are simple, science-backed ways to reset your nervous system in the moment-so you can shift from reactive to regulated before you reach your breaking point.

Here are 5 quick nervous system resets that take less than a minute but can make a huge difference in how you feel and respond.

 

1. The Extended Exhale (Breathwork for Instant Calm)

When to use it: You feel your patience slipping, your heart racing, or your body tensing up.

How to do it:

- Inhale through your nose for 4 seconds

- Exhale slowly through your mouth for 8 seconds

- Repeat for 3–5 breaths

Why it works: Extending your exhale activates your parasympathetic nervous system, signaling to your body that you are safe and don’t need to stay in fight-or-flight mode.

Try this next time: Your child is whining, asking the same question for the hundredth time, or refusing to put their shoes on. Instead of reacting immediately, pause and take 3 slow exhales.

2. Grounding Through Touch (A Quick Reset for Overstimulation)

When to use it: You’re feeling touched out, overwhelmed by noise, or overstimulated by your environment.

How to do it:

- Press your hands against a hard surface (a wall, countertop, or the floor) and hold for 10 seconds.

- OR Grab something with texture (a blanket, a rock, a piece of clothing) and rub your fingers over it, focusing on how it feels.

- OR Place your hands on your heart and take a deep breath, feeling the warmth of your own touch.

Why it works: This engages your tactile (touch) sense, bringing your nervous system out of overwhelm and back into your body.

Try this next time: You’re cooking dinner while the kids are yelling, and your body feels overstimulated. Pause, press your hands against the counter, and take a slow breath.

3. Shake It Out (Releasing Stuck Stress in Seconds)

When to use it: You feel tense, frustrated, or like energy is bottled up inside.

How to do it:

- Stand up and shake out your arms, legs, and hands for 10-15 seconds.

- Loosen your jaw, wiggle your fingers, and let the movement feel silly or playful.

- If you’re alone, turn on a song and jump or dance it out.

Why it works: When we feel stuck in fight-or-flight mode, movement helps us discharge stress hormones and reset the nervous system.

Try this next time: You feel yourself getting frustrated during a tough moment with your child. Step into another room (even for 10 seconds), shake out your arms, take a deep breath, and return.

4. The “Humming Trick” (Activating Your Vagus Nerve for Instant Calm)

When to use it: You’re feeling anxious, overstimulated, or dysregulated and need a fast shift.

How to do it:

- Take a deep breath in and hum on the exhale.

- Let the vibration fill your throat and chest.

- Repeat 3-5 times, experimenting with different tones or pitches.

Why it works: Humming stimulates the vagus nerve, which sends signals to your brain and body that you are safe and can relax.

Try this next time: Your child is crying, and your body feels overwhelmed. Instead of tensing up, start humming softly-not only will it calm you, but your child may also attune to your energy.

5. The “Squeeze & Release” Trick (Reset Your Body in 30 Seconds)

When to use it: You feel stressed, tense, or need to reset quickly but don’t have time to step away.

How to do it:

- Squeeze your fists, shoulders, and legs tightly for 5-10 seconds.

- As you exhale, release all the tension at once.

- Repeat 2-3 times.

Why it works: This mimics the body’s natural stress cycle, helping you release built-up muscle tension and shift out of fight-or-flight mode.

Try this next time: You’re trying to remain calm while handling a difficult moment with your child. Instead of snapping, squeeze your fists under the table, hold, and release.

Why These Resets Matter for Moms

We spend so much time helping our kids regulate their emotions… but who’s helping us regulate ours?

When we take just 30 seconds to reset, we:

- Shift out of survival mode

- Regulate our own nervous system (so we don’t react from stress)

- Model emotional regulation for our kids

Because the truth is, our children don’t learn to regulate by being told to “calm down”—they learn by watching us regulate.

You deserve to feel peaceful in your body, no matter how chaotic the day is.

Try This Today:

Pick one of these nervous system resets and practice it sometime today-before you’re overwhelmed. Notice how it makes you feel.

And when the next tough parenting moment comes? You’ll already have the tool ready.

 Which one do you want to try first? Drop a comment—I’d love to hear!

#ConsciousParenting #MomBurnout #RegulatedParenting #BreakTheCycle #NervousSystemRegulation #GentleParenting