Anxiety doesn’t always look like panic attacks or racing thoughts. Sometimes it’s a tight chest. Trouble sleeping. A mind that won’t turn off. Digestive issues that show up for “no reason.”
If this sounds familiar, you’re not alone — and you’re not broken. In fact, these are signs that your nervous system is trying to keep up with the stress around (and within) you.
At Natural Medicine of Denver, we consider anxiety more than a mental health issue. It’s a whole-body experience rooted in how your nervous system perceives and responds to the world. The good news? There are gentle, natural ways to help calm that response and support long-term healing. Let’s explore them.
Understanding the Nervous System & Anxiety
Your nervous system has two main branches:
- The sympathetic system (“fight, flight, or freeze”)
- The parasympathetic system (“rest and digest”)
In a healthy state, your body shifts between the two as needed. But chronic stress, trauma, poor sleep, or even inflammation can keep you stuck in sympathetic overdrive.
When that happens, your body stays alert — even when the danger has passed. This can lead to:
- Anxiety and irritability
- Muscle tension or jaw clenching
- Digestive issues (like IBS)
- Insomnia or restlessness
- Difficulty concentrating
Instead of simply treating the symptoms, naturopathic care aims to support the nervous system at its roots, gently guiding it back into balance.
1. Breathwork: The Fastest Way to Shift Your State
Your breath is one of the most powerful tools you have to regulate your nervous system — and it’s always with you.
Intentional breathing slows your heart rate, lowers cortisol, and signals your body that it’s safe to relax. Just a few minutes a day can make a noticeable difference.
Try this simple technique:
Box Breathing
- Inhale for 4 counts
- Hold for 4 counts
- Exhale for 4 counts
- Hold for 4 counts
- Repeat for 2–3 minutes.
If your mind races during the day, or you need help falling asleep, this is a great place to start.
2. Herbal Medicine for Soothing Support
Herbs have been used for centuries to support a calm, balanced nervous system. At Natural Medicine of Denver, we carefully choose herbal blends based on your constitution, stress patterns, and health goals.
Some of our favorite calming herbs include:
- Ashwagandha – An adaptogen that helps your body adapt to stress and supports adrenal health.
- Passionflower – A calming herb that quiets racing thoughts and supports deeper sleep.
- Lemon Balm – Uplifting and anxiety-reducing, great for soothing digestion as well.
- Skullcap – Useful for nervous tension and muscle tightness.
- Chamomile – Gentle but effective, great for anxious children and sensitive adults alike.
Herbal teas, tinctures, and capsules are all great delivery methods — your naturopathic doctor can help find the best fit for you.
3. Nutrition for Nervous System Health
What you eat affects how you feel, mentally and emotionally. Certain nutrients are essential for nerve signaling, mood balance, and stress regulation.
Key nutrients for calming the nervous system:
- Magnesium – Found in leafy greens, pumpkin seeds, and dark chocolate. It’s often called “nature’s chill pill.”
- B vitamins – Especially B6, B12, and folate. These support neurotransmitter production and energy.
- Omega-3s – Healthy fats from wild fish, flaxseed, and walnuts help reduce inflammation and improve mood.
- Protein – Provides amino acids like tryptophan and tyrosine that your brain uses to make serotonin and dopamine.
We also often recommend reducing caffeine, alcohol, and processed sugar, which can spike anxiety and disrupt sleep.
4. Craniosacral Therapy for Deep Nervous System Reset
When your body holds onto stress, it can show up as tension in the head, spine, or sacrum. Craniosacral therapy is a gentle, hands-on treatment that works with your central nervous system to release that tension and promote calm.
During a session, your practitioner uses light touch to encourage the flow of cerebrospinal fluid and restore rhythm and balance to the nervous system. Many patients report feeling lighter, more relaxed, and even emotionally released after a session.
It’s especially helpful for:
- Stress and anxiety
- Trauma recovery
- Sleep issues
- Headaches and migraines
5. Movement & Mind-Body Practices
You don’t need to run marathons to lower anxiety. In fact, gentle, mindful movement is often more effective for calming the nervous system.
Great options include:
- Yoga – Especially restorative or yin styles
- Tai Chi or Qigong – Flowing movements that support breath and energy
- Walking in nature – Combines movement with grounding and fresh air
- Stretching and foam rolling – Helps release physical tension that builds up from stress
Just 10–20 minutes of movement can help shift your body into a more relaxed state.
6. Acupuncture: Balancing Energy and Emotions
Acupuncture is another powerful tool for calming the nervous system. By stimulating specific points on the body, acupuncture helps regulate stress hormones, improve sleep, and restore emotional balance.
It also supports vagal nerve activity, which is key to maintaining a healthy “rest and digest” state. Many patients feel relaxed during their sessions and report better sleep and mood regulation in the days that follow.
If you’re feeling burned out or emotionally overloaded, acupuncture can help bring your system back into alignment. We have some great acupuncturists in our circle that we’re happy to refer you to.
7. Sleep: Your Nervous System’s Reset Button
Sleep is when your brain clears toxins, processes emotions, and repairs the nervous system. But anxiety and poor sleep often go hand in hand.
Here are some tips to support deeper rest:
- Stick to a regular sleep schedule
- Turn off screens at least 30 minutes before bed
- Try calming rituals like herbal tea, journaling, or gentle stretching
- Use magnesium or calming herbs before bed, if needed
- Limit news and social media in the evening
Your body heals when it rests, and consistent sleep is key to long-term anxiety support.
You Deserve to Feel Safe in Your Body Again
Anxiety isn’t just in your head — it’s a message from your body that something needs attention. At Natural Medicine of Denver, we’re here to help you tune in, respond gently, and build a toolkit that supports lasting calm.
Whether you’re just starting your healing journey or looking for deeper support, our team is here to walk with you. Schedule a consultation today to learn how naturopathic medicine can help you calm your nervous system and reconnect with a sense of peace—naturally.
