A Moment of Calm: Resetting the Nervous System After Summer Season.
The Mediterranean summer is a season of extremes. Days stretch into nights, there is music on the breeze and late dinners under the stars. We push ourselves to live more, feel more, do more - rising with the sun, swimming through midday heat, feasting until midnight. It’s a time of pleasure and excess, but also of depletion. When autumn comes, the nervous system, that intricate conductor of our inner symphony, asks - sometimes quietly, sometimes insistently - for a reset.
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Dr. Ingrid Yang – The Expert
Dr. Ingrid Yang is a physician, yoga therapist and author who has spent over two decades studying the intersection of medicine, neuroscience, and mind–body practices. Board-certified in internal medicine, she integrates evidence-based clinical knowledge with deep expertise in yoga, breathwork, and mindfulness – modalities proven to influence the autonomic nervous system. Her work emphasizes how gentle, intentional practices can reset neural pathways, balance the sympathetic and parasympathetic systems and restore resilience after periods of stress or overstimulation. This rare blend of medical training and holistic wisdom positions her as a leading voice in nervous system regulation and recovery.
Understanding the Nervous System
The central nervous system (CNS), composed of the brain and spinal cord, is our body’s communication command centre. Every sensation, thought, and movement runs through its intricate networks. Surrounding it is the autonomic nervous system (ANS), which orchestrates the rhythms of daily life: heart rate, digestion, breathing, even hormonal cascades. Within the ANS, two opposing forces are constantly at play: the sympathetic nervous system, which mobilizes us for action (“fight or flight”), and the parasympathetic nervous system, which restores us (“rest and digest”).
In balance, these systems form a fluid dance – gearing us up when we need energy, softening us down when it’s time to rest. But the Mediterranean summer, with its excess of heat, alcohol, social demands, and late nights, can tilt the scale toward sympathetic overdrive. The result: an overtaxed nervous system, carrying the residue of constant stimulation. “Chronic overstimulation doesn’t just raise cortisol; it changes how neurons fire, creating a baseline state of hyperarousal,” explains Dr. Yang. “This explains why after a season of intensity, people often feel restless even when they finally stop.”
The Summer Aftermath: Why We Feel Depleted
When the nervous system is continually pulled into heightened states, the consequences ripple through the body. Elevated cortisol levels, triggered by stress and disrupted circadian rhythms, can interfere with sleep and leave us in a state of “wired but tired.” Prolonged arousal of the NMDA receptors in the brain – part of the system that modulates excitatory neurotransmission – creates a background hum of tension. The gut, too, feels the strain, as sympathetic dominance slows digestion and dampens immunity.
The highs and lows of Mediterranean living – late nights followed by early swims, bursts of adrenaline followed by wine-softened fatigue – mean that the nervous system rarely finds its resting place. Resetting requires intentional care: weaving together science, ritual, and nourishment.
Reclaiming Rest: Rituals for the Nervous System
The transition from summer to autumn invites us back into rhythm. Earlier sunsets and cooler nights provide the natural cues, but the body often needs additional support. Breathwork, meditation and gentle movement are profound allies here, shifting us into parasympathetic dominance. Yet nutrition and supplementation, too, play a critical role in calming the neural tide.
L-Theanine: Calm Without Sedation
Found naturally in green tea leaves, L-theanine has been shown to cross the blood-brain barrier and modulate alpha brain wave activity – the rhythms associated with a state of relaxed alertness. Dr. Yang is enthusiastic about the potential effects “What’s fascinating about L-theanine is its ability to change brainwave patterns in real time. It promotes alpha wave activity, which is the same state we see in experienced meditators. It helps the brain shift gears, away from hyper-reactivity and toward presence.” Yet, unlike sedatives, it doesn’t dull the senses; rather, it smooths the edges, fostering a calm that remains awake and engaged. Studies suggest that L-theanine also enhances the effects of GABA, serotonin and dopamine, creating a more balanced neurotransmitter environment.
“What’s fascinating about L-theanine is its ability to change brainwave patterns in real time.”
“What’s fascinating about L-theanine is its ability to change brainwave patterns in real time.”
Tart Cherry: Nature’s Sleep Tonic
“When circadian rhythms are misaligned, every system from hormones to digestion suffers.” Dr. Yang goes on to suggest that “supporting those rhythms with something as simple as tart cherry can have ripple effects that extend well beyond sleep, improving mood, energy, and even immune resilience.”
Tart cherry contains natural melatonin, the hormone that signals the body when it’s time to sleep. Research has shown that tart cherry juice can increase sleep duration and quality, but its benefits don’t stop there. Rich in anthocyanins, tart cherries also reduce nighttime inflammation, easing the subtle aches that can disturb rest. In this way, tart cherry acts as both lullaby and repair, guiding the nervous system back into nocturnal harmony.
Chamomile: The Gentle Sedative
For centuries, chamomile has been steeped as an evening ritual, its fragrance alone enough to soothe. Science confirms what tradition has long known: chamomile’s active compound, apigenin, binds to GABA receptors in the brain, gently quieting neural activity. Unlike stronger sedatives, chamomile does not force the nervous system into submission; instead, it invites it into stillness, easing anxiety and promoting restful sleep.
“When circadian rhythms are misaligned, every system from hormones to digestion suffers.”
“When circadian rhythms are misaligned, every system from hormones to digestion suffers.”
Magnesium Glycinate: The Mineral of Calm
Perhaps the most critical micronutrient for nervous system restoration is magnesium. Of its many forms, magnesium glycinate is particularly bioavailable and gentle on the gut. It plays a dual role: calming NMDA receptor activity (which otherwise fuels excitatory signalling) and supporting GABA, the brain’s primary inhibitory neurotransmitter. Magnesium also tempers cortisol-driven arousal, reducing the hormonal “buzz” that keeps the body on high alert. Supplementing with magnesium glycinate provides the nervous system with the raw material it needs to step out of overdrive and into equilibrium.
Seasonal Reset: A Holistic Approach
“It’s tempting to look for one solution,” agrees Dr. Yang. “But the nervous system doesn’t heal in isolation. Recovery emerges from layers: the food we eat, the supplements we choose, the way we breathe, even the pace of our days. Together, these create the fertile ground where resilience blooms.” Supplements alone cannot reset the nervous system; they are part of a larger tapestry of care. True restoration also involves reconnecting with slower rhythms: grounding practices like yoga Nidra, mindful walks in the cooling autumn air, journaling, and deep breathing exercises that expand the vagus nerve’s capacity to soothe.
Hydration – often neglected during hot months of wine and espresso – remains fundamental. So does nutrition rich in whole foods: omega-3 fatty acids from fish to reduce neuroinflammation, complex carbohydrates to stabilize blood sugar and a rainbow of vegetables to replenish antioxidants. Together, these choices give the nervous system the space to recalibrate.
“It’s tempting to look for one solution, but the nervous system doesn’t heal in isolation. Recovery emerges from layers”
“It’s tempting to look for one solution, but the nervous system doesn’t heal in isolation. Recovery emerges from layers”
The Beauty of the Reset
Resetting the nervous system is less about retreating from life and more about attuning to it. After the fire of summer, autumn offers a chance to settle into the softer light, to restore balance between energy and rest. By combining science-backed supplementation with mindful rituals, we give the nervous system permission to exhale.
What emerges is not just recovery but resilience: the ability to meet future seasons – whether of intensity or quiet – with steadiness and grace.
Dr. Ingrid Yang – The Expert
Dr. Ingrid Yang is a physician, yoga therapist and author who has spent over two decades studying the intersection of medicine, neuroscience, and mind–body practices. Board-certified in internal medicine, she integrates evidence-based clinical knowledge with deep expertise in yoga, breathwork, and mindfulness – modalities proven to influence the autonomic nervous system. Her work emphasizes how gentle, intentional practices can reset neural pathways, balance the sympathetic and parasympathetic systems and restore resilience after periods of stress or overstimulation. This rare blend of medical training and holistic wisdom positions her as a leading voice in nervous system regulation and recovery.
Understanding the Nervous System
The central nervous system (CNS), composed of the brain and spinal cord, is our body’s communication command centre. Every sensation, thought, and movement runs through its intricate networks. Surrounding it is the autonomic nervous system (ANS), which orchestrates the rhythms of daily life: heart rate, digestion, breathing, even hormonal cascades. Within the ANS, two opposing forces are constantly at play: the sympathetic nervous system, which mobilizes us for action (“fight or flight”), and the parasympathetic nervous system, which restores us (“rest and digest”).
In balance, these systems form a fluid dance – gearing us up when we need energy, softening us down when it’s time to rest. But the Mediterranean summer, with its excess of heat, alcohol, social demands, and late nights, can tilt the scale toward sympathetic overdrive. The result: an overtaxed nervous system, carrying the residue of constant stimulation. “Chronic overstimulation doesn’t just raise cortisol; it changes how neurons fire, creating a baseline state of hyperarousal,” explains Dr. Yang. “This explains why after a season of intensity, people often feel restless even when they finally stop.”
The Summer Aftermath: Why We Feel Depleted
When the nervous system is continually pulled into heightened states, the consequences ripple through the body. Elevated cortisol levels, triggered by stress and disrupted circadian rhythms, can interfere with sleep and leave us in a state of “wired but tired.” Prolonged arousal of the NMDA receptors in the brain – part of the system that modulates excitatory neurotransmission – creates a background hum of tension. The gut, too, feels the strain, as sympathetic dominance slows digestion and dampens immunity.
The highs and lows of Mediterranean living – late nights followed by early swims, bursts of adrenaline followed by wine-softened fatigue – mean that the nervous system rarely finds its resting place. Resetting requires intentional care: weaving together science, ritual, and nourishment.
Reclaiming Rest: Rituals for the Nervous System
The transition from summer to autumn invites us back into rhythm. Earlier sunsets and cooler nights provide the natural cues, but the body often needs additional support. Breathwork, meditation and gentle movement are profound allies here, shifting us into parasympathetic dominance. Yet nutrition and supplementation, too, play a critical role in calming the neural tide.
L-Theanine: Calm Without Sedation
Found naturally in green tea leaves, L-theanine has been shown to cross the blood-brain barrier and modulate alpha brain wave activity – the rhythms associated with a state of relaxed alertness. Dr. Yang is enthusiastic about the potential effects “What’s fascinating about L-theanine is its ability to change brainwave patterns in real time. It promotes alpha wave activity, which is the same state we see in experienced meditators. It helps the brain shift gears, away from hyper-reactivity and toward presence.” Yet, unlike sedatives, it doesn’t dull the senses; rather, it smooths the edges, fostering a calm that remains awake and engaged. Studies suggest that L-theanine also enhances the effects of GABA, serotonin and dopamine, creating a more balanced neurotransmitter environment.
“What’s fascinating about L-theanine is its ability to change brainwave patterns in real time.”
“What’s fascinating about L-theanine is its ability to change brainwave patterns in real time.”
Tart Cherry: Nature’s Sleep Tonic
“When circadian rhythms are misaligned, every system from hormones to digestion suffers.” Dr. Yang goes on to suggest that “supporting those rhythms with something as simple as tart cherry can have ripple effects that extend well beyond sleep, improving mood, energy, and even immune resilience.”
Tart cherry contains natural melatonin, the hormone that signals the body when it’s time to sleep. Research has shown that tart cherry juice can increase sleep duration and quality, but its benefits don’t stop there. Rich in anthocyanins, tart cherries also reduce nighttime inflammation, easing the subtle aches that can disturb rest. In this way, tart cherry acts as both lullaby and repair, guiding the nervous system back into nocturnal harmony.
Chamomile: The Gentle Sedative
For centuries, chamomile has been steeped as an evening ritual, its fragrance alone enough to soothe. Science confirms what tradition has long known: chamomile’s active compound, apigenin, binds to GABA receptors in the brain, gently quieting neural activity. Unlike stronger sedatives, chamomile does not force the nervous system into submission; instead, it invites it into stillness, easing anxiety and promoting restful sleep.
“When circadian rhythms are misaligned, every system from hormones to digestion suffers.”
“When circadian rhythms are misaligned, every system from hormones to digestion suffers.”
Magnesium Glycinate: The Mineral of Calm
Perhaps the most critical micronutrient for nervous system restoration is magnesium. Of its many forms, magnesium glycinate is particularly bioavailable and gentle on the gut. It plays a dual role: calming NMDA receptor activity (which otherwise fuels excitatory signalling) and supporting GABA, the brain’s primary inhibitory neurotransmitter. Magnesium also tempers cortisol-driven arousal, reducing the hormonal “buzz” that keeps the body on high alert. Supplementing with magnesium glycinate provides the nervous system with the raw material it needs to step out of overdrive and into equilibrium.
Seasonal Reset: A Holistic Approach
“It’s tempting to look for one solution,” agrees Dr. Yang. “But the nervous system doesn’t heal in isolation. Recovery emerges from layers: the food we eat, the supplements we choose, the way we breathe, even the pace of our days. Together, these create the fertile ground where resilience blooms.” Supplements alone cannot reset the nervous system; they are part of a larger tapestry of care. True restoration also involves reconnecting with slower rhythms: grounding practices like yoga Nidra, mindful walks in the cooling autumn air, journaling, and deep breathing exercises that expand the vagus nerve’s capacity to soothe.
Hydration – often neglected during hot months of wine and espresso – remains fundamental. So does nutrition rich in whole foods: omega-3 fatty acids from fish to reduce neuroinflammation, complex carbohydrates to stabilize blood sugar and a rainbow of vegetables to replenish antioxidants. Together, these choices give the nervous system the space to recalibrate.
“It’s tempting to look for one solution, but the nervous system doesn’t heal in isolation. Recovery emerges from layers”
“It’s tempting to look for one solution, but the nervous system doesn’t heal in isolation. Recovery emerges from layers”
The Beauty of the Reset
Resetting the nervous system is less about retreating from life and more about attuning to it. After the fire of summer, autumn offers a chance to settle into the softer light, to restore balance between energy and rest. By combining science-backed supplementation with mindful rituals, we give the nervous system permission to exhale.
What emerges is not just recovery but resilience: the ability to meet future seasons – whether of intensity or quiet – with steadiness and grace.
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