How Stressed Mums (& anyone!) Can Reset Their Nervous System in Just 5 Minutes

Feeling Overwhelmed? You’re Not Alone

Motherhood is rewarding, but let’s be honest—it’s also exhausting. Between sleepless nights, endless to-do lists, and the mental load of parenting, stress can feel like a constant companion. But what if you could reset your nervous system in just five minutes and feel calmer, more centred, and ready to take on the day?

The Secret to Quick Stress Relief

Your body’s stress response is controlled by your nervous system, which operates in two modes:

✔️ Fight-or-flight (sympathetic): Keeps you alert but can lead to burnout when activated too often.

✔️ Rest-and-digest (parasympathetic): Promotes relaxation, healing, and emotional balance.

If you’re feeling constantly overwhelmed, your nervous system may be stuck in fight-or-flight mode. The good news? You can shift back into a state of calm with simple, effective techniques.

5-Minute Nervous System Reset for Stressed Mums

Try this quick routine to release tension and feel more grounded:

1. Deep Belly Breathing (1 minute)

– Place one hand on your belly and inhale deeply through your nose.

– Exhale slowly through your mouth, letting your belly relax.

– Repeat, focusing on the sensation of your breath.

2. Gentle Spinal Rocking (1 minute)

– Sit comfortably and gently rock your spine forward and backward.

– This movement sends safety signals to your brain, promoting relaxation.

3. Neck & Shoulder Release (1 minute)

– Slowly roll your shoulders up and down, releasing tension.

– Gently tilt your head side to side to ease neck tightness.

4. Grounding Touch (1 minute)

– Place your hands over your heart or on your legs and take a deep breath.

– This physical connection signals safety to your nervous system.

5. Mindful Moment (1 minute)

– Close your eyes, take a slow breath, and notice how your body feels.

– Set an intention for the rest of your day.

Why This Works

These simple techniques engage the parasympathetic nervous system, helping your body shift out of stress mode and into a state of ease. Even in just five minutes, you can feel more relaxed, present, and in control.

Small Changes, Big Impact

You don’t need hours at a spa to reset your nervous system. By incorporating these quick techniques into your daily routine, you’ll build resilience against stress and experience:

✔️ Better energy levels

✔️ Improved patience and focus

✔️ Reduced muscle tension and headaches

✔️ A greater sense of calm in your daily life

Take a Breath—You’ve Got This!

Motherhood is demanding, but you don’t have to feel overwhelmed all the time. With just five minutes, you can reset your nervous system, reclaim your calm, and show up for yourself and your family in a more balanced way.