How to Calm Down Instantly and Regain Control
- Mar 17, 2025
- 5 min read
Effie Mitskopoulos, founder of Soul Body Healer, is a Master’s level Social Worker, Holistic Psychotherapist, co-author, and speaker. She integrates Western interventions with hypnosis, mindfulness, yoga, and energy work, specializing in helping women overcome mental health challenges and empowering them to heal and create meaningful lives.
Have you ever been overwhelmed and unable to think properly? That's because your logical brain (prefrontal cortex) was hijacked by your emotional brain (amygdala). Your sympathetic nervous system (SNS), the fight, flight, and freeze response, was activated, and blood went from your prefrontal cortex to your amygdala. Now, stressful emotions are running the show. This is called the amygdala hijack.
When anxiety runs the show, it tells you to worry and that something bad will happen. Anger tells you you're being disrespected and threatened. And sadness is telling you that you've lost something important to you and life will depressingly never be the same. But all of this is likely untrue, and your rational brain is offline to tell you otherwise- that things will be alright. So how do you get your brain back online? You do so instantly by stimulating your vagus nerve and turning on your parasympathetic nervous system (PNS), the rest and digest reflex. It lowers your heart rate and reduces blood pressure, you begin to feel a deep sense of calm, and your logical brain comes back online. By implementing simple, science-backed techniques, you strengthen your PNS and shift from a state of fight-or-flight to one of calm, resilience, and clarity.
Nervous system health: The role of heart rate variability
One of the most powerful indicators of nervous system health is heart rate variability (HRV)- the variation in time between heartbeats. A high HRV signifies flexibility and adaptability, allowing you to handle stress effectively. Low HRV, on the other hand, is associated with chronic stress, anxiety, and fatigue. You can improve your HRV by stimulating your vagus nerve and strengthening your PNS, which in turn enhances your ability to regulate emotions and recover from stress. Here are 3 effective ways to strengthen your nervous system, calm down quickly, and become more resilient to stress.
Practical techniques to calm your nervous system
There are many ways to stimulate the vagus nerve and strengthen the PNS. With this activation, you signal safety to the brain and can quickly return to a calm and balanced state. You can use these techniques almost anywhere and at any time. Try a few and see which ones you resonate with. The more you practice it, the stronger your calming response will become. The more it becomes top of mind, the more your logical mind is offline, and you can remember to use it. But in the meantime, put the technique on a sticky note or somewhere accessible, so when you're overwhelmed, you can easily find it and do it.
1. Extending the exhale: The power of breath
Extending the exhale is one of the fastest ways to influence the nervous system.
Try a 4-4-8 breathing pattern: Inhale for 4 seconds, suspend in for 4 seconds, and exhale for 8 seconds.
A longer exhale slows the heart rate, reduces anxiety, and increases HRV, training the body to handle stress more efficiently. A brief suspension of the inhale allows carbon dioxide levels to rise, improving oxygen delivery and nervous system regulation. It signals safety and control and prevents shallow, anxious breathing. This mindful pause breaks the cycle of racing thoughts, increases body awareness, and grounds you in the present. It also encourages a slower exhale, further activating the vagus nerve and deepening relaxation.
2. The ice pack technique: Cooling down anxiety
Applying cold to the body activates the vagus nerve. An effective method involves placing a cold pack on your forehead while keeping your head at heart level for about 30 seconds. You could also dunk your face in cold water.
This technique triggers the mammalian dive reflex, stimulating the trigeminal nerve and PNS, slowing the heart rate, decreasing blood pressure, conserving oxygen, and bringing the body into a relaxed state and sense of calm. It’s especially helpful during acute stress, panic attacks, and emotional overwhelm.
3. Intense exercise: Releasing built-up stress
When stress accumulates, the body prepares for action. If you don’t physically discharge that energy, it can remain trapped, leading to chronic tension and anxiety. Intense exercise helps calm the nervous system by metabolizing stress hormones like cortisol and adrenaline, preventing them from accumulating and causing chronic anxiety. It also boosts endorphins, serotonin, and dopamine, which enhances mood and emotional resilience. While initially activating the SNS, exercise triggers a natural shift into the PNS, promoting relaxation and recovery. It improves HRV and the deep, rhythmic breathing during movement further regulates the nervous system, fostering adaptability to stress. By incorporating regular intense activity, you train your body and mind to transition more smoothly from stress to calm, building long-term emotional stability.
Engage in 5-20 minutes of intense exercise, such as sprinting, jumping rope, or high-intensity interval training (HIIT).
If these exercises aren't an option, even a brisk walk, dancing to upbeat music, running up and down stairs, or doing burpees can help regulate your nervous system.
Other fun ways to stimulate your vagus nerve
Humming, chanting, or singing: This creates vibrations that stimulate the vagus nerve through the vocal cords.
Gargling water: This engages throat muscles that connect to the vagus nerve.
Building nervous system resilience for long-term well-being
The key to lasting change is consistency. The more you practice these techniques, the more resilient your nervous system becomes. Over time, you’ll notice an increased sense of calm, improved emotional regulation, and a greater ability to handle life’s challenges with ease.
Try incorporating one or more of these methods into your daily routine and observe how your body responds. With the right tools, you can shift from overwhelmed to empowered- one breath, one movement, and one mindful moment at a time.
For help with strengthening your nervous system and calming down quickly please contact Effie here.
Read more from Effie Mitskopoulos
Effie Mitskopoulos, Social Worker Psychotherapist and Coach
Effie Mitskopoulos, founder of Soul Body Healer, is a Master’s level Social Worker and Holistic Psychotherapist, co-author, and speaker dedicated to transforming lives. Her commitment to helping others stems from her own healing journey, where she recognized that powerful healing occurs on all levels – mind, body, and soul. She integrates Western interventions with holistic practices of hypnosis, mindfulness, yoga, and energy work. Effie specializes in helping women overcome stress, depression, anxiety, low self-esteem, chronic pain, addiction, and trauma. With a unique blend of expertise and compassion, she guides individuals toward happier, more meaningful lives.
