Do you ever feel tense without knowing exactly why? Your day is over, the work is done — and yet your body still feels like it's bracing for something?

That's not a personal failing. That's your nervous system — and it's trying to tell you something.

What does the nervous system have to do with it?

Our autonomic nervous system governs how we respond to stress. In acute moments, this is vital — it mobilizes us to act. The problem arises when this activated state becomes the default. When the body never fully returns to rest, because the next demand, message, or decision is already waiting.

Here are five signs your nervous system might be running in overdrive and simple exersices to do:

1. Your mind won't quiet down — the thought spiral won't stop

Racing thoughts, rumination in the evening, lying in bed with your mind still running at full speed — not because something is wrong with you, but because your system is still in scan mode.

What helps: Coherent Breathing at a 5:5 rhythm — inhale for 5.5 seconds, exhale for 5.5 seconds, for 3 to 5 minutes. This steady breathing frequency synchronizes heart and nervous system and measurably brings the body into a calmer state.

2. Wired but exhausted

This paradox — tired but unable to switch off — is one of the most common signs of a chronically stressed nervous system.

What helps: gentle movement or intentional shaking. Your body needs an active way to discharge built-up activation energy before it can genuinely come to rest.

3. Small things feel overwhelming

When an email, a comment, or a minor change in your day triggers a disproportionate reaction — that's not oversensitivity. That's a full stress bucket.

What helps: pause before you react. One breath. One task. Reset before you respond.

4. Tight jaw, raised shoulders, pressure in the chest

Often so familiar that we stop noticing it entirely. The body stores stress — and shows it through tension.

What helps: a short body scan to notice where you're holding tension, followed by a slow, extended exhale — longer than the inhale. A prolonged exhale directly activates the parasympathetic nervous system and signals to the body: it is safe to let go.

5. Insomnia — trouble falling asleep

You're in bed, you're tired — and still can't sleep. The nervous system is still in wake mode, even though the day is long over.

What helps: the 4-7-8 breathing technique or Bees Breath (Bhramari) just before bed. For 4-7-8: inhale for 4 seconds, hold for 7, exhale for 8 — three rounds. For Bees Breath: exhale with a gentle humming sound, which increases vagus nerve activity and calms the system.

What to take away from this

Stress regulation doesn't require a long morning routine or a retreat weekend. It starts with small, conscious moments — repeated throughout the day. And most importantly: it starts with including the body. Because lasting change doesn't happen in the mind alone.

If you recognize yourself in more than two of these signs, it might be worth looking not just at your schedule — but at how your body is carrying all of it.

I support individuals and organizations in moving out of chronic stress — through holistic coaching, breathwork, and somatic methods. Book a free introductory session at Holistic Coaching | Carmen Fakler