Supporting Your Nervous System Through the Holidays

The holidays are magical — candles, wine, rich food, festive gatherings. But they can also throw your nervous system off balance: late nights, sugar spikes, travel, and social obligations increase cortisol, disrupt sleep, and leave you feeling frazzled. Here are a few of our favorite rituals to help your nervous system settle — so you can move through the season feeling steadier, softer, and more like yourself.

1. Circadian Rhythm Is Your Ally

Your nervous system thrives on rhythm. Even with holiday chaos, small adjustments can make a big difference:

• Morning light exposure for 15–30 minutes helps regulate cortisol and melatonin, keeping energy balanced. A brisk walk through a festive marché counts.

• Consistent sleep window: Aim to keep bedtime and wake times within 30–60 minutes of normal. Even short naps (20 minutes) can reset stress response.

2. Engage the Vagus Nerve

Activating your parasympathetic nervous system calms the body and mind:

• Deep diaphragmatic breathing — slow inhales, longer exhales — lowers heart rate and cortisol.

• Humming or singing while cooking or wrapping gifts stimulates the vagus nerve. A few bars of your favorite French chanson (song) is enough.

• Cold exposure: a quick splash of cold water on the face or wrists resets the nervous system, leaving you more alert and grounded.

3. Social Energy With Intention

Your nervous system responds to quality over quantity.

• Choose small, meaningful gatherings instead of trying to attend every party.

Focus on connection, not obligation: deep conversations, shared laughter, or a quiet toast with someone you love can be more restorative than hours in a crowded room. 

4. Micro-Restorative Rituals

You don’t need hours of self-care — five minutes is enough to reset:

• 2–3 minute posture resets: roll shoulders back, lift chest, inhale/exhale.

• Gentle movement breaks: stretch or walk while listening to music. Even short moments of pleasure reduce nervous system hyperarousal.

• Foot baths or warm compresses relax muscles and activate parasympathetic pathways.

• Evening candle ritual: light a cypress- or orange-scented candle while journaling intentions or reading.

5. Mindful Nourishment

Holiday indulgence is inevitable — and it can actually support your nervous system if approached intentionally:

• Begin meals with protein, healthy fats, and vegetables to stabilize blood sugar.

• Include fermented foods like yogurt, kefir, or pickles for gut-brain communication.

• Enjoy treats mindfully: one chocolate truffle with Champagne, slowly savored, can boost dopamine and calm cortisol.

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In France we savor food, letting each bite become a small ritual rather than a stress trigger.

A Gentle Reminder

You don’t need to do it all or do it perfectly. Just choose the moments that feel like you, that restore your energy, and that remind you life is meant to be savored. When you move through the season this way, the nervous system quiets, the mind softens, and your holiday season can truly feel indulgent, elegant, and even blissful.