Regulate Your Nervous System with Cold Therapy and Breath Work: A Game-Changer for Your Anxiety

Discover Holistic Solutions to Address Anxiety While Optimizing Your Nervous System

Anxiety. Stress. That constant feeling of being on edge, like your brain is running at full speed but getting nowhere. If this sounds like your daily reality, you’re not alone.

For many—especially women navigating perimenopause and menopause—anxiety isn’t just an occasional inconvenience; it’s an all-consuming presence. Hormonal shifts, combined with the nonstop pace of modern life, make it easy for your nervous system to get stuck in overdrive. The result? Racing thoughts, irritability, disrupted sleep, and a body that never fully relaxes.

But here’s the thing: Anxiety does NOT have to run the show.

In a recent episode of The Thyroid Fixer Podcast, we sat down with nervous system expert Kristin Weitzel to discuss powerful, holistic techniques that can be a game-changer for anxiety management.

From breath work and cold therapy to plant medicine and nervous system regulation, this guide will break down how you can take full control over your stress response—naturally.

Understanding the Nervous System and Anxiety

Before we dive into solutions, let’s talk about why anxiety feels so overwhelming in the first place.

Your nervous system is your body’s command center. It tells you when to fight, flee, or relax. The problem? For many people—especially those with hormonal imbalances, chronic stress, or unresolved trauma—the nervous system gets stuck in a constant state of alertness.

🔹 The Sympathetic Nervous System (SNS) = Fight-or-flight mode. This is your body’s stress response system. When it’s overactive, you experience:
✔️ Increased heart rate & shallow breathing
✔️ High cortisol levels (stress hormone)
✔️ Heightened anxiety & irritability
✔️ Poor digestion & hormone imbalances

🔹 The Parasympathetic Nervous System (PNS) = Rest-and-digest mode. This is where healing and relaxation happen. When activated, you experience:
✔️ A calm, steady heart rate
✔️ Lower cortisol & inflammation
✔️ Balanced mood & emotional resilience
✔️ Better digestion & hormonal harmony

The key to overcoming anxiety? Learning how to shift your body out of “fight-or-flight” mode and into “rest-and-digest” mode.

How do you do that? With breath work, cold therapy, and intentional nervous system regulation.

Breath Work: Your Remote Control to Calmness

We breathe 24/7, yet most of us never stop to think about how we’re breathing. But here’s the reality: The way you breathe has a direct impact on your nervous system, stress levels, and emotional well-being.

Why Breath Work is Essential for Anxiety Relief

When anxiety strikes, breathing becomes shallow and rapid—which sends signals to your brain that something is wrong, reinforcing the stress response.

But purposeful breath work flips the switch, helping you:
✅ Slow your heart rate & lower cortisol
✅ Increase oxygen flow to the brain for mental clarity
✅ Activate the parasympathetic nervous system (aka “rest mode”)
✅ Reduce overthinking & emotional overwhelm

The Power of Nasal Breathing

Mouth breathing is linked to higher stress, increased anxiety, and poor sleep. Nasal breathing, on the other hand, is a scientifically proven way to calm the nervous system and enhance overall well-being.

Try this:
🔹 Close your mouth and take a slow breath in through your nose for 4 seconds.
🔹 Hold for 4 seconds.
🔹 Exhale through your nose for 6–8 seconds.
🔹 Repeat for 2–3 minutes and notice the shift in your body.

This simple practice reduces stress almost instantly—making it one of the fastest, easiest ways to regain control during anxious moments.

How to Incorporate Breath Work into Your Day

Morning Reset: Start your day with box breathing—inhale for 4, hold for 4, exhale for 4, hold for 4. Repeat for 3 minutes.
Midday Calm: If you’re feeling anxious, practice elongated exhales (inhale for 4, exhale for 8).
Evening Wind-Down: Use coherent breathing (5-6 breaths per minute) before bed to support deep relaxation.

Breath work is your superpower. Use it daily, and you’ll see anxiety start to lose its grip.

Cold Therapy: The Icy Secret to Anxiety & Nervous System Resilience

Now, let’s talk about something that might make you shiver just thinking about it: Cold Therapy.

While cold exposure has been used for centuries for its healing properties, modern science has proven that it’s a powerful tool for anxiety relief and nervous system regulation.

How Cold Therapy Reduces Anxiety

❄️ Lowers Cortisol: Cold exposure modulates your stress response, reducing chronic cortisol levels over time.
❄️ Boosts Dopamine & Endorphins: Cold therapy releases feel-good chemicals in the brain, improving mood and resilience.
❄️ Strengthens the Vagus Nerve: The vagus nerve is a key player in calming anxiety—cold therapy activates it, helping shift your body into “rest mode.”
❄️ Builds Mental Resilience: When you regularly expose yourself to controlled stress (like cold water), your nervous system learns to handle stress more effectively.

How to Get Started with Cold Therapy

1️⃣ Start Small: A 30-second cold shower at the end of your regular shower is a great way to begin.
2️⃣ Breathe Through It: Use nasal breathing and focus on long exhales to stay relaxed.
3️⃣ Increase Gradually: Work up to 2–3 minutes of cold exposure or try a full-body cold plunge for maximum benefits.
4️⃣ Stay Consistent: Just like exercise, cold therapy works best when done regularly.

🚀 LEVEL UP: Combine breath work with cold therapy—breathe deeply while exposing yourself to cold for even faster nervous system regulation.

Plant Medicine: The Next-Level Therapy for Deep Healing

For those ready to explore a deeper approach to anxiety and nervous system regulation, plant medicine offers profound benefits.

How Plant Medicine Supports the Nervous System

🌿 Adaptogens (like ashwagandha & rhodiola) help balance cortisol & reduce stress.
🍄 Medicinal mushrooms (like lion’s mane & reishi) support brain health & emotional resilience.
🌿 Psychedelic-assisted therapy (like psilocybin) has been shown to rewire neural pathways and alleviate chronic anxiety.

IMPORTANT: If considering plant medicine, work with a qualified professional to ensure safety and proper integration.

Anxiety & Nervous System Balance

If you feel anxiety is running the show and stress is riding shotgun? It doesn’t have to be that way. When your thyroid, hormones, and nervous system are in sync, calm becomes your default—not a distant dream.

You deserve to feel steady, focused, and fully in control—not stuck in survival mode.

👉 Book your free call here and let’s get to the root of the chaos. No gimmicks, no guesswork—just a clear path back to peace.