Living with chronic fatigue syndrome (CFS) often means dealing with a hypersensitive nervous system. Whether it’s heightened anxiety, sensory overload, or an inability to relax, many people with CFS experience their nervous system constantly in a state of “fight or flight.” This can make symptoms like fatigue, brain fog, pain, and even heart palpitations feel more intense.

The good news is that there are simple, natural techniques that can help calm your nervous system, reduce stress, and promote healing. In this blog, we’ll explore 3 effective techniques to help ease your body and mind, supporting you on your recovery journey.

1. Deep Breathing to Activate the Parasympathetic Nervous System

One of the most effective ways to calm a hypersensitive nervous system is through deep breathing. This activates your parasympathetic nervous system, which helps you shift from a stressed, “fight or flight” state into a calm, “rest and repair” state.

💡 Try This:

• 4-7-8 Breathing: Inhale for 4 seconds, hold for 7 seconds, and exhale slowly for 8 seconds.

• Box Breathing: Inhale for 4 seconds, hold for 4, exhale for 4, hold for 4.

Start with just a few minutes each day, especially when you’re feeling overwhelmed or during moments of rest. This can significantly lower your stress levels and help you manage CFS symptoms more effectively.

Video to Watch: This video on deep breathing for nervous system regulation demonstrates breathing techniques that are perfect for calming your body.

2. Progressive Muscle Relaxation (PMR)

When your nervous system is overstimulated, your body holds tension—especially in the muscles. Progressive muscle relaxation (PMR) helps to gradually release this tension by focusing on tightening and then relaxing muscle groups. This technique promotes deep relaxation and helps break the cycle of physical tension and mental stress.

💡 Try This:

• Start at your feet and work your way up through your body.

• Tense each muscle group for 5 seconds, then release slowly.

• Focus on how the relaxation feels after releasing tension.

PMR is particularly helpful if you’re experiencing muscle aches, tightness, or overall stress, which are common in CFS.

Video to Watch: Learn how to practice PMR in this video on progressive muscle relaxation for CFS.

3. Grounding Techniques for Instant Calm

Grounding techniques help you stay present and connected to your environment, breaking the cycle of anxiety or overwhelming thoughts. These techniques shift your focus away from stress and help you reconnect to a feeling of safety.

💡 Try This:

• 5-4-3-2-1 Grounding: Name 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.

• Sensory grounding: Focus on a texture, color, or sound to bring you into the moment.

These simple techniques can reduce the feeling of being overwhelmed and bring instant relief, especially during stressful flare-ups of CFS symptoms.

Video to Watch: Watch this video on grounding techniques for anxiety and CFS for a helpful guided session.

Final Thoughts

CFS can feel isolating, especially when your nervous system is overactive and overstimulated. The good news is that you don’t have to stay in this state. By using simple techniques like deep breathing, progressive muscle relaxation, and grounding, you can calm your body, reduce stress, and feel more in control of your recovery.