# 490 - 5 Ways to Calm Your Nervous System in the Next 90 Seconds

An episode of [High Capacity – Nervous System Regulation, Stress Management, Burnout Recovery, Somatic Tools, Anxiety, Boundaries, Overwhe](https://invisiblenetwork.ai/podcast/1621946084), 29 Sep 2026, 21 min.

Audio: https://www.buzzsprout.com/2302784/episodes/19880872-490-5-ways-to-calm-your-nervous-system-in-the-next-90-seconds.mp3

You're feeling overwhelmed or edgy. Or maybe just depleted and exhausted. You know you're supposed to "regulate your nervous system" but you only have a few minutes. Here's what you do. So this week is five ways to calm an overactive nervous system that you can actually do from anywhere in just a few minutes. What You'll Learn: • Why a long exhale is the fastest lever you have on your own body • The reason humming or singing in the car actually takes the edge off • What to reach for when you're already activated and breathing feels useless • The one that looks like nothing and works faster than talking yourself down -- 🧠 What's your capacity pattern? Take the free 2-minute quiz and unlock The Capacity Code — a personalized private podcast episode for your specific nervous system. → Take the Capacity Pattern Quiz

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