How to keep your nervous system healthy: tips and exercises

Your nervous system is your body’s command center. It controls everything from your heartbeat and digestion to your movement, thoughts, and emotions. But unlike other body systems that we actively "exercise" (like our muscles) or "feed" (like our gut), we often don't think about our nervous system until something feels off — like when we're stressed, anxious, or in pain.

"Ultimately, a healthy nervous system is what keeps us alive," says Laura Plankis, PT, DPT, a physical therapist at Hinge Health certified in pain reprocessing therapy (PRT). "It’s not just the nerves in your body; the brain is the biggest part of the nervous system. Any output from that command center is based on your current emotional state, your environment, and your past experiences."

Keeping this complex system healthy isn't about eliminating stress entirely — it's about building resilience and flexibility so you can navigate life's ups and downs with ease.

Here, learn more about what the nervous system does, and how to keep it healthy with tips and calming exercises recommended by Hinge Health physical therapists.

What does the nervous system do?

The nervous system is a vast network that sends signals between the brain, spinal cord, and the rest of the body. You can think its two main systems working together like members of an orchestra: 

• The central nervous system (CNS): "The central nervous system, made up of the brain and spinal cord, is the orchestra’s conductor — it’s the one holding the baton and giving directions."

• The peripheral nervous system (PNS): These are the nerves that branch out to the rest of the body. "The peripheral nerves are all of the instruments in the orchestra," says Dr. Plankis.

The conductor (brain) tells the instruments (nerves) whether to play louder (pain or stress signals) or softer (relaxation). When your nervous system is healthy, this communication is balanced and fluid. But chronic stress, injury, or illness can sometimes cause the conductor to get stuck in "loud" mode, leading to persistent pain or anxiety — a phenomenon known as central sensitization syndrome.

The connection between nervous system health and pain 

The mind-body connection is real — if you live with chronic pain, fostering a healthy nervous system is especially important. Over time, pain can change how your nervous system works, making it more sensitive to signals it would normally ignore. By practicing the below healthy habits, you can help "retrain" your brain to turn down the volume on pain.

"In the short term, you can see real-time changes in your heart rate or muscle tension," says Dr. Plankis. "But the long-term benefit is that you are building a library of lived experiences where you navigated through stressful moments successfully. This teaches your brain that it doesn't need to predict danger constantly.” As a result, the volume on the alarm system lowers, which in turn, can help ease pain. 

How to keep your nervous system healthy

While you can't control every stressful event in your life, you can build habits that support a resilient, adaptable nervous system — or what Dr. Plankis calls "nervous system hygiene." Here’s how:

• Exercise regularly. Movement is one of the most effective ways to regulate your nervous system. Rhythmic activities like walking, swimming, or cycling are naturally soothing. "Exercise increases blood flow to the nerves and brain, which is vital for their health," says Dr. Plankis.

• Eat a balanced diet. Your brain needs fuel to function. A diet rich in antioxidants and omega-3 fatty acids supports brain health. Dr. Plankis also highlights the importance of B vitamins, which are crucial for nerve health and signaling.

• Prioritize sleep. Sleep is when your nervous system repairs itself. During deep sleep, your brain clears out toxins and consolidates memories. Chronic sleep deprivation can keep your nervous system in a state of high alert. Adopting sleep hygiene habits, like dimming the lights or doing gentle stretches before bed, can help improve your ability to fall and stay asleep. 

• Manage stress through mindfulness. Mindfulness isn't just about relaxing; it's about navigating emotions. It helps you move easily between states of stress (sympathetic) and calm (parasympathetic) without getting stuck for too long in either. "Stress is an emotion, just like sadness, anger, or joy," explains Dr. Plankis. "We don't want to dismiss it — sometimes, it’s what keeps us motivated. We want to navigate through it." You can practice mindfulness by meditating 

• Sing, hum, or chant. Activities that create vibration in the throat stimulate the vagus nerve, a key player in the "rest and digest" or parasympathetic part of your nervous system. "Singing and humming really are especially helpful for our nervous system," says Dr. Plankis.

• Connect with nature. Spending time outdoors, often called "forest bathing," has been shown to lower cortisol (stress hormone) levels and boost parasympathetic activity. "You don't need to be in a national park," says Dr. Plankis. "Just looking at the water, seeing trees in a park, or even tending to plants on your porch can help you regulate your nervous system."

• Foster social connections. Humans are wired for connection. Positive social interactions release oxytocin, a hormone that promotes safety and trust, helping to calm the nervous system.

• Find joy and play. "When I think about what keeps a nervous system healthy, it's joy," says Dr. Plankis. Laughter and playfulness release dopamine, serotonin, and endorphins — chemicals that counter stress hormones. "Research suggests that a playful mindset helps your brain learn new, healthy patterns faster," Dr. Plankis says. "When we are playful, our brains are more open to change, helping us break old habits (like pain or tension) more quickly.”

• Consider cognitive behavioral therapy (CBT). If you’re feeling stuck in a sympathetic state due to trauma or persistent stress, CBT — a form of psychological therapy — may help you. It’s designed to help you reframe unhelpful thought patterns that keep your nervous system on high alert. Research suggests that CBT can promote relaxation and effectively reduce chronic pain.

When you feel overwhelmed or "wound up," you don't need to do a full workout to reset. Gentle movement sends a powerful signal of safety to your brain. Whether you do all of these movements or just pick one that feels good for you at the moment, the above exercises can help you return to a calmer, more grounded state.

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

PT tip: try a “somatic smile”

"My favorite tip for nervous system health is adding a 'somatic smile' to your movement," says Dr. Plankis. This is an intentional, physical smile — it doesn't have to be a giant grin. Think of it as a subtle lifting of the corners of your mouth.

"Pause and feel what it's like to smile right now," Dr. Plankis suggests. "Most of us feel a release of tension, like a weight has been lifted.” Try adding that subtle smile while you're doing a child's pose or even doing bodyweight squats. “It can change how the movement feels and help rewire your brain to associate movement with safety and joy,” she says. 

How Hinge Health can help you

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

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