How to Reset Your Nervous System After a Hard Day of Work: 15 Proofed Ways
Different Systems and Techniques to “Reboot” Yourself After Feeling Tired and Worn Out
We all have those days where we feel completely drained. No matter how much coffee we drink, we still feel tired and worn out mentally and physically. I wanted to share some of my favorite techniques for rebooting myself on days like these.
I have put together over 15 different Techniques, Methods and Systems I have used in the last few years to help you with all this knowledge I gathered in just one blog post.
Save this article in your notes and return to it everytime you need it.
After reading this, you won’t have any excuses left not to do them, because you will certainly find something that fits you. Enjoy!
PS: Before you start, this took me many many hours to write, research and design. If you found a helpful technique, it would only takes seconds for you to share it with your community and friends. My blog also relies on substack subscriptions and donations. Thanks!
Top 15: The Wim Hof Method
The Wim Hof Method has become hugely popular for good reason. It’s a combination of breathwork, cold exposure, and commitment that resets your nervous system and leaves you feeling energized.
Here’s a quick rundown:
30 power breaths — fast and forceful inhales/exhales
Hold breath for as long as comfortable after big inhale
Recovery breath and repeat 2 more times
End with holding breath for 10–15 seconds
You can also watch this YouTube Video by Wim Hof for a direct tutorial:
I like doing just 3 rounds as it takes only a few minutes but makes a big difference. The cold exposure can be as simple as a cold shower afterwards or every morning, whatever you like.
Top 14: Reset With Sound
Soothing music can lower heart rate variability and other markers of stress. Create a wind-down playlist with acoustic or piano instrumentation. Bonus points for binaural beats, which encourage brainwave synchronization.
A video reccomendation for binaural beats is this YouTube video by magnetic minds.
Top 13: Float Therapy
This is basically sensory deprivation. You lay in a pod filled with a salt water solution so you effortlessly float. Everything is dark and quiet.
I was skeptical at first, but being deprived of all sensory input for 60 minutes lets my brain and nervous system completely unwind. I emerge feeling calm and centered.
The problem is that this can be very expensive. I don’t do this often, but look around your area to see if you find some for a fair price.
Top 12: Get a Massage (Maybe a Smart Massage Device?)
Physical touch and massage does the body good. If you have a significant other, fask for a nice long and slow massage.
The human touch releases oxytocin and signals safety.
If you’re solo, try using a theragun or percussive massager. They provide massage-like therapy using advanced vibration technology.
Top 11: Try Box Breathing
Box breathing is a simple technique that Navy SEALs use to calm their nerves and lower stress.
It goes like this:
Inhale for 4 seconds
Hold breath for 4 seconds
Exhale for 4 seconds
Hold empty lungs for 4 seconds
Repeat
You can also watch this YouTube Video by Take a deep breath.
Aim for at least 5 minutes of this controlled breathing. You’ll feel your body relax and your mind quiet.
Top 10: Drink an Electrolyte Beverage
Rehydrating and replenishing electrolytes like magnesium and potassium can alleviate fatigue.
Try drinking coconut water, bone broth, or an electrolyte supplement drink. I take a magnesium supplement here and there, to relax not only on a mental level, but also on a physical level.
Top 9: Stretch or Foam Roll
Gentle stretching and foam rolling helps relax tight muscles after a stressful workday.
Ways to target key areas:
Foam roll your upper back and shoulders for 5 minutes
Do neck stretches and shoulder rolls to relieve tension
Stretch your hips, hamstrings, and calves which often get tight from sitting
Spend just 5–10 minutes total to let your body decompress
Hey👋, please stop for a few seconds.
This is a limited free article. To get a sense of whether a KnowledgeCollective Premium Subscription is right for you, I have the last few articles (including this one) available for free for a limited time.
This allows new readers to check out if my writing really resonates with them.
If you love my writing, please consider supporting me through a premium subscription.
If you've enjoyed the read thus far, you can get 20% off premium today.
Top 8: Alternate Nostril Breathing
This yogic breathing technique has a very grounding effect. You gently breathe in and out through one nostril at a time by closing the other nostril with your fingers.
You could also watch this explainer YouTube Video by intosport
I like doing this one for 5–10 minutes when I notice my mind racing. It’s subtle but helps me transition out of the adrenaline of the workday.
Top 7: Diffuse Calming Essential Oils
Essential oils like lavender, bergamot, and clary sage contain compounds that can help promote relaxation.
Diffusing these oils creates a calming environment.
Some specific ways to use them:
Add 5–10 drops of oil to an essential oil diffuser. Place the diffuser in your home or office and turn it on for 30–60 minutes while you unwind after work.
Put a few drops on a tissue or cotton ball. Place it near you while working to help manage stress.
Add a couple drops to the corners of your pillow before bedtime. The aroma can promote better sleep.
Top 6: Guided Meditation With Apps
Another way to reset is to simply meditate.
Apps like Calm or Headspace make it easy by guiding you through with relaxing music and vocals.
Just a 10–15 minute session can work wonders for lowering stress hormones and getting back into a peaceful state of mind. The key is being consistent with a daily practice.
Top 5: Laugh Out Loud
Even forced laughter releases endorphins that improve mood. When you need a good laugh:
Put on a hilarious TV show or funny movie. Comedy often makes it easy to laugh out loud.
Call a friend who you find hilarious. Chatting and joking around will lighten your stress.
Seek out funny videos online. Laughter compilations work well when you need a quick mood boost.
Top 4: Try Tapping
Emotional Freedom Technique (EFT), also known as tapping, uses acupressure points to relieve stress and anxiety from your body.
You can watch this YouTube Video by Commune to start:
There are lots of tapping scripts available to try, or you can tap through what’s on your mind. I keep it simple by just tapping the karate chop point while breathing deeply.
Top 3: Take a Power Nap
Even just 10–20 minutes of sleep allows your body to recharge. Set an alarm so you don’t oversleep.
Tips for an effective power nap:
Find a quiet, dark place to nap undisturbed
Use an eye mask and earplugs if needed
Set an alarm for 15–20 minutes max
Try drinking a caffeinated beverage right before your nap
After waking up, get moving with some light exercise to feel refreshed
Top 2: Unplugging From Technology
Our devices offer a constant stream of stimuli, keeping our brains “on” even after work. Set a digital curfew for yourself — 1–2 hours before bed, put the phone away.
Dim the lights, avoid screens, and allow your senses to recalibrate. Sometimes old-fashioned boredom is exactly what we need. Light a candle, take a bath, sip some tea. Simple pleasures.
Top 1: Have Some Calming Tea
Sometimes it’s the simple things that can shift your state the best. Make yourself a hot cup of chamomile or lavender tea. Give your senses something soothing and fragrant to focus on.
The ritual can be just as relaxing as the tea itself. Light a candle, put on some soft music, and drink mindfully.
Bonus Tip: Get Grounded With Nature
Spending even 10 minutes outside can restore depleted energy levels. If you can, get your bare feet on some grass or dirt. Soaking up the sun, smelling the earth, looking at trees and the sky has grounding effects.
It reconnects us with our natural state in a world that’s increasingly artificial. Go hug a tree;)
The bottom line is finding what works for YOU. Experiment with different techniques — cold exposure, breathing exercises, meditation apps, time in nature, or whatever else you come across. The goal is pressing that mental reset button so you can show up fully charged again.
Let me know in the comments what your favorite reset ritual is after a long day! I’m always looking for new ways to revive my energy and mental clarity.
PS: This took me many many hours to write, research and design. If you found a helpful technique, it would only takes seconds for you to share it with your community and friends. Thanks!
Subscribe here to get 2–3 mails every week, helping you expand and evolve. If you search for a like-minded community, consider joining ours here.
You can support by buying me a slice of 🍕, subscribing on Substack📨 , or scrolling on the website. If you love writing, I highly recomend starting a Substack or a Beehiv.📈 (Affiliate) Also, follow on X (Twitter).
Today’s Song Reccomendation:
Want More? Dive Into This Story:
The Shift Into Higher Consciousness Has Truly Begun, and It’s More Powerful Than We Ever Imagined
People interested in higher levels of consciousness and with higher awareness are starting to meet each other. They begin to build plans for the future and some visions are uniting. 2024 marks another year of intense growth, self-healing and cooperation.
👍👍 good tips