A Simple Guide for Nervous System Regulation

How to Regulate Your Nervous System: Practical Tips to Rebalance Your Mind and Body Today

What Is The Nervous System

The nervous system is an incredible (and complex) network that plays a vital role our lives. It’s the control centre of our body, responsible for processing and responding to information from the environment. It’s responsible for a wide range of functions like controlling movement, regulating heart rate and blood pressure, processing sensory information and more. The nervous system directly impacts reality and experience of life day to day, affecting things like thoughts, feelings, actions and reactions.

Our nervous system works with us to cultivate our human experience. It is responsible for processing and responding to information in the environment, and for allowing us to move, feel, and think.

Fight, Flight, Freeze and Fawn

The nervous system can be thought of as having four main responses to perceived threats: fight, flight, freeze, and fawn. “Fight or flight” if the response that is most commonly known, involving increased activity in the sympathetic nervous system and the release of stress hormones such as cortisol and adrenaline. The freeze response involves shutting down or numbing in response to a perceived threat. The fawn response involves appeasing or submitting to a perceived threat. These responses can become patterns that are difficult to break, impacting our mental and physical health and interfering with our ability to achieve our goals.

Just as the nervous system is responsible for the ‘fight or flight’ response, this same system is also responsible for cueing hormonal responses for restoration and relaxation. A less commonly known state the nervous system is responsible for is “rest or digest”.

The power of self regulation

Self-regulation is something that anybody can develop with a little time, dedication and TLC. Learning how to work with this incredible system can improve our mental and physical wellbeing and support us in chasing and achieving our goals.

How regulating your nervous system can impact your personal and professional life

Resilience

Life is full of challenges and setbacks, so it’s important to cultivate resilience in order to navigate these difficulties with confidence. By practicing nervous system regulation techniques, we can improve our ability to bounce back from setbacks, adapt to changing circumstances, and persevere in the face of adversity.

emotional regulation

Life can get overwhelming, and sometimes emotions like sadness or anger take over. This is a normal part of being human. By learning how to tune into your nervous system you can develop tools and techniques to help you tap into your inner-calm and re-centre your emotions.

creativity and problem-solving

When our nervous system is in a state of stress or overwhelm, our ability to think creatively and solve problems can be significantly impaired. This can happen as a direct result of our body being flooded by stress-response hormones. Learning how to connect with our nervous system can help you release inner tension and tap into your creative-brain. Self-regulation can help us to think outside the box and come up with innovative solutions to challenges.

Reduce stress and anxiety

Chronic stress and anxiety can undermine our ability to focus, think clearly, and make decisions. By learning how to regulate our nervous system, we can reduce the impact of stress and anxiety on our bodies and minds, allowing us to think and act with greater clarity and focus.

Tips for Self-Regulation

Connect with nature

Spending time in nature is a great way to regulate the nervous system, and also supports our body’s natural circadian rhythms. Nature has a calming effect on the body and mind, helping to reduce stress, anxiety, and feelings of overwhelm. Simply being in a natural environment can have a positive impact on our nervous system, promoting relaxation and a sense of well-being. Exposure to natural light and fresh air during the day can also help regulate our circadian rhythms, which are responsible for regulating our sleep-wake cycle, hormones, and overall health. Whether it’s a walk in the park, a hike in the woods, or a day at the beach, spending time in nature allows us to unplug from the constant stimulation of modern life and connect with the present moment. This can help us to regulate our breathing and heart rate, and promote feelings of calm and inner peace. So next time you’re feeling stressed or anxious, consider taking a break in nature to help regulate your nervous system and support your body’s natural rhythms.

Deep breathing

One of the simplest and most effective ways to regulate the nervous system is through deep breathing. By taking slow, intentional breaths, we can reduce stress and promote relaxation. One technique is to inhale deeply through the nose, allowing the breath to fill the belly and chest, and then exhaling slowly through the mouth. Try this for several minutes, focusing on the sensation of the breath as it moves through your body. Another technique is to try “box breathing,” which involves inhaling for a count of four, holding for a count of four, exhaling for a count of four, and holding for a count of four before repeating.

Mindfulness meditation

Practicing mindfulness can help to reduce stress and increase emotional regulation. By focusing our attention on the present moment, we can cultivate a sense of calm and awareness. Find a quiet space and sit comfortably, closing your eyes and focusing your attention on your breath, bodily sensations, or a specific object. Allow your thoughts to come and go without judgment, simply observing them as they arise.

Progressive muscle relaxation

This technique involves tensing and relaxing different muscle groups in the body, promoting physical and mental relaxation. Start by sitting or lying down in a comfortable position and focusing on your breath. Tense the muscles in your feet and hold for several seconds before releasing, then move on to your calves, thighs, and so on, working your way up to your head. Hold each muscle group for several seconds before releasing.

Guided imagery

Visualization techniques can help to regulate the nervous system and reduce stress. Close your eyes and imagine a peaceful scene or visualize yourself successfully achieving your goals. Allow your mind to fully immerse in the visualization, noticing the sights, sounds, and sensations of the experience.

The benefits of learning to regulate our nervous system are numerous and far-reaching.

By practicing techniques such as deep breathing, mindfulness, and spending time in nature, we can reduce stress, increase resilience, and improve emotional regulation. With a regulated nervous system, we can tap into our innate potential to grow, learn, and flourish. As humans, we are part of nature, and our bodies and minds are designed to be in harmony with the natural world. By embracing this connection and nurturing our nervous system, we can unlock infinite possibilities for personal growth and transformation. So let’s take the time to listen to our bodies, honour our needs, and cultivate a sense of inner balance and well-being.

Remember, practices like nervous system regulation take time and patience. A seed needs time to flower, as do the seeds of change we plant in our lives. Nurture your seeds often… and eventually they’ll blossom.