Shifting Your Nervous System from Surviving to Thriving Using Your Awareness and Your Senses

As a perfectionist, high-achiever, or someone constantly juggling responsibilities, you know what it feels like to function while internally running on overdrive. Oof—it sounds like I’m describing my laptop with low storage.

Deadlines, meetings, notifications, and constant decisions can leave you wired, tense, or foggy, even when everything on the outside looks under control. The reality is that while we can function under these conditions, we rarely do our best work or show up in the way that feels good. We turn in subpar work, snap at our loved ones, and end the day exhausted. To gain clarity or uplevel, it doesn’t come from pushing harder. It comes from giving your nervous system the space to settle, noticing what’s happening, and moving forward with alignment.

In this post, I’ll share a short, practical reset that pairs simple breath regulation with the grounding power of scent. These small rituals help you move from feeling stressed and scattered to steady and aligned.

Grata Wellness Sound Bath, Photo by Alexa Denaburg @ Curated Creations

Surviving vs. Thriving in High-Performance Roles

Many people I work with are excelling in their careers, or in multiple areas of life, while operating in survival mode. You might get through your day, hit your goals, and check off your to-dos, but inside, your body is tense, your thoughts are scattered, and your nervous system is on high alert. This is not sustainable.

Thriving isn’t about doing more. It’s about feeling intentional and grounded in what you do. That steadiness is the foundation for clearer decisions, more energy, and sustainable performance.

Why Sensory Shifts Work

Stress isn’t just in your mind; it’s physiological. When your nervous system is triggered, your body enters fight-or-flight mode: your heart rate speeds up, muscles tighten, and your thinking narrows. Trying to reason your way out of stress rarely works, and chronic low-level stress can linger even when life feels manageable.

Sensory input, like scent or slow, intentional breathing, speaks directly to the nervous system. These cues help your body recognize that it’s safe to settle so your mind can follow. Regulation comes first, clarity comes next.

A Simple Coherence Reset

One of the simplest ways to calm your nervous system is with a short breath practice:

1. Sit or stand comfortably.

2. Inhale slowly for a count of four, noticing your belly expand.

3. Pause and think of something you feel grateful for.

4. Exhale gently for a count of six.

5. Repeat for 1–2 minutes, or until you feel a slight release of tension in your shoulders or jaw. 

This coherence reset helps align your breath, heart rate, and nervous system. Even a minute can interrupt the cycle of stress and give your mind a chance to catch up with your body.

Why Rituals Work

Rituals act as predictable signals to your nervous system. When stress lives in the body, rituals work because they communicate predictable signals through the senses, effectively bypassing the analytical mind. This is why scent is one of the most immediate ritual tools for physiological regulation.

Lighting incense, for example, creates a consistent sensory cue: it’s time to pause. Over time, your body learns to associate this simple action with grounding and steadiness.

You don’t need elaborate routines. A few small, intentional actions can anchor your attention, signal safety, and create a pause between stimulus and reaction.

My Favorite Scents for Grounding

Certain scents can help reinforce this reset. I often recommend grounding blends like:

• Sage – clarifying and stabilizing 

• Lavender – soft, calming, and restorative 

• Sandalwood – warm, anchoring, and centering 

• Palo Santo – cleansing and grounding

Try lighting your favorite blend before meetings, during transitions, or at the end of a long day. Notice how the aroma gently draws your attention inward, helping you settle and reconnect with yourself.

How to Bring This Into Your Life

Work With Grata Wellness: Support for high-achievers seeking clarity, energy, and steadiness

• Individual coaching on nervous system regulation, stress support, alignment, and sustainable performance

• Private and group sound bath meditation

• Alignment visioning sessions to clarify priorities and next steps

Sign up for a free consult to learn which approach is best for you. Follow on Instagram for inspiration, tips, and events in NYC and virtually.

Explore inflowence Scent Rituals 

• Simple, intentional scent rituals to support your nervous system regulation

• Handcrafted, non-toxic botanical incense designed for a 20-min clean burn 

• Aroma blends curated by intention — for grounding, focus, stress relief, and mood support

Shop by intention to explore how scent can support your personal rituals. Follow on Instagram for aroma guides, ritual ideas, and gentle reminders to pause.

This reset is simple, accessible, and adaptable to your real life. The key is consistency: small cues repeated over time teach your nervous system it can settle, and your mind can follow.

Take a moment to slow down, pause, and notice how you feel. Then move forward grounded, clear, and intentional.