Guide to Neuro Reset Techniques
Practical Ways to Reset Your Nervous System and Calm Anxiety
When stress gets stuck, your nervous system needs a reset. Activating your vagus nerve — the longest nerve connecting brain and body — helps switch off fight/flight and bring calm. These techniques are easy, effective, and science-backed.
1. The Salamander Technique
The Salamander technique is not just a neck mobility exercise — it’s a powerful vagus nerve reset tool. By stimulating the brainstem where the vagus nerve originates, it helps shift your nervous system out of fight/flight mode and into a state of calm and relaxation.
One of my all-time favorite exercises for improving neck mobility, reducing pain and stiffness, and calming the nervous system is called the Salamander.
How to do it: - Interlace your fingers and place your hands gently at the back of your head, resting on the occipital area. - Slowly side-bend your upper body to one side while turning your eyes in the opposite direction. - Soften your gaze if needed. Hold until you feel a ‘vagal response’ (yawn, swallow, sigh). Return to center and switch sides.
What to expect: Yawning or swallowing are signs your nervous system is relaxing. Expect improved neck mobility and a sense of calm.
Why it works: This movement stimulates the brainstem, improving blood flow and regulating the vagus nerve and spinal accessory nerve.
2. Breathing Technique: Short Inhale, Extended Exhale
Breathing is one of the quickest ways to calm your nervous system by activating the vagus nerve. This simple method uses a short inhale followed by an exhale about twice as long.
How to do it: - Inhale gently through your nose. - Exhale slowly through your mouth, about twice as long as your inhale. - Repeat for a few breaths.
Why it works: The extended exhale releases acetylcholine, a calming neurotransmitter. It engages the diaphragm where the vagus nerve runs.
Important notes: If you feel air hunger or discomfort, pause and return to normal breathing. Use this when overwhelmed or anxious.
3. Morning Sunlight Exposure
Natural sunlight helps boost serotonin and regulate your body clock, reducing stress and improving sleep.
How to do it: - Get outside within the first hour of waking. - Spend 5–10 minutes in natural light without sunglasses (don’t look directly at the sun).
4. Bouncing on Heels & Shaking Hands
Inspired by Qigong practices like 'Shaking the Tree', these gentle movements help release tension and promote balance.
Bouncing on Heels: - Stand with feet hip-width apart. - Gently bounce on your heels for 1–2 minutes.
Benefits: - Releases stored tension - Calms the nervous system - Promotes circulation and energy flow
Shaking: - Gently shake your hands at your sides or through your arms/shoulders. - Relax your jaw and breathe normally.
Benefits: - Reduces cortisol - Enhances mental clarity - Improves blood flow
5. Gratitude Practice
Gratitude rewires the brain for positivity and reduces anxiety.
How to do it: - Write or say 3 things you’re grateful for each day. - Encourage kids to do it at breakfast or bedtime.
When to Use These Techniques
- When you feel overwhelmed, anxious, or tense. - When your kids are dysregulated or acting out. - As daily habits to build calm, resilience, and connection.
Bonus: Consistency is Key
Resetting your nervous system takes practice. Make these techniques regular habits and notice your family feeling calmer, more connected, and better able to handle life’s stresses.
Ready to take the next step?
If you or your child are feeling stuck in stress, anxiety, or overwhelm, these simple techniques are a great place to start — but sometimes we need deeper support. I offer gentle, evidence-based nervous system work that helps calm the body, improve emotional regulation, and support long-term healing.
👉 Book a Functional Neurology Session Today Let’s work together to reset your system and bring more calm, clarity, and connection into your everyday life.
The tools shared in this guide are inspired by the Functional Neurology training and mentorship I’ve received from Nick Moss. With thanks and respect for the knowledge passed on. @functionalneurohealth