Supporting the Nervous System with a Bath

I woke up to our first snowfall about a week ago.  I found it to be both shocking and exhilarating!  Shocking because of the cold and the wind.  I had only pulled my winter coat out the day before.  And exhilarating because of how clean and white everything looks under a blanket of snow.  Along with the snow comes warm flannel sheets on my bed, cozy sweaters, and hot baths. 

Baths are something I have a love-hate relationship with.  I love them for how I feel during the bath.  I hate them for how I feel after the bath. I sometimes feel hot and stimulated and struggle to relax after a bath.  But I have been diligently working to find a way to love the way I feel after the bath.  Why?  Because baths are so soothing and nourishing for the nervous system! 

I know—a bath may sound too easy. But the science behind it is powerful. Warm water sends calming signals to the brain, relaxes muscle tension, and wraps your body in a comforting sense of support and containment.

Here’s how a bath can help, depending on your stress response:

When you’re stuck in fight or flight

(Anxiety • racing thoughts • tension • irritability)

A bath helps by:

• Lowering stress hormones like cortisol
• Slowing the heart rate and breathing
• Releasing tight muscles from chronic alertness
  → Your body finally gets permission to stand down.

When you’re stuck in freeze or shutdown

(Numb • disconnected • unmotivated • overwhelmed)

A bath helps by:

• Increasing circulation and warmth
• Providing gentle sensory input
• Creating a safe space to reconnect with your body
  → You begin to thaw and come back into the present.

I recently discovered that I was taking baths the wrong way — instead of calming my nervous system, I was unknowingly revving it up! But with a few simple changes, baths have gone from something I dreaded… to something I genuinely love.

What I’m Doing Now to Make Baths Truly Calming

1.  I use a bathtub water filter
Did you know you can absorb more chlorine and other contaminants from one bath than from a full day of drinking water?
Chlorine displaces iodine in the body, which can impact thyroid function and your body’s natural detox abilities.
I already use an AquaBliss shower filter , so adding this tub filter just made sense — and I no longer smell chlorine as I soak.

2. I lowered the water temperature
I always assumed hotter = better .
Sure — sweating in a sauna can help detox…
But when your goal is nervous system regulation , too much heat can actually overstimulate you. Now I choose a warm, soothing temperature — not too hot, not too cold. (Call me Goldilocks!)

3.  I add Epsom salts
Epsom salts provide magnesium sulfate — a powerhouse for calming the nervous system.
Magnesium helps:

• Relax tight muscles
• Support stress hormone balance
• Improve circulation and warmth
• Aid natural detox pathways

4.  I add calming essential oils
I mix essential oils into the Epsom salts first so they disperse better in the water (oil and water don’t mix!).
Some of my favorites:

• doTERRA Serenity
• doTERRA Balance
• Lavender , Roman Chamomile , or Frankincense

Pro tip: Avoid “hot” oils like cinnamon or oregano — they can irritate sensitive areas when soaking.

5.  I choose quiet over multitasking
Instead of catching up on podcasts or reading lists, I’m letting the bath be a single-focus experience.
Sometimes instrumental music feels soothing…
Other times, silence is exactly what my nervous system needs.

Let the Bath Be a Safe Place

Supporting your nervous system in the bath is intuitive. Notice what feels soothing. Practice slow breathing. Let the warmth and water help your body unwind and feel safe again.

Taking a bath might seem simple — but when done intentionally, it can be a powerful step toward healing and calm.

How to Take a Nervous System–Healing Bath

• Dim the lights, silence notifications.
  
• Fill the tub with warm (not hot) water.
• Add:

1–2 cups Epsom salts

5-8 drops of calming essential oils (Lavender, Chamomile, Frankincense) mixed into Epsom salts.  I like to add 4 drops each of doTERRA Serenity and Balance blends to my bath.

• As you lie back, breathe slowly:

In 4… out 6–8

Notice sensations: warm, supported, held, safe

• End gently—slowly stand, wrap yourself in warmth, and hydrate

This is your invitation to let your body feel held and comforted. These new body “memories” will help rewire your nervous system toward healing.

P.S. If you try this, let me know how it went — I’d love to celebrate even the smallest moments of healing with you!