Your Nervous System Has Your Back
Your nervous system is the command center of your body. It controls everything, from how you move to how you think and feel. Essentially, it’s the unsung hero working behind the scenes to keep you functioning. But how often do we really think about it? Probably not enough. When it’s regulated, you feel balanced and calm, but when it’s out of whack, stress and anxiety can take over. So, let’s dive deep into why keeping your nervous system in check is critical for your overall wellbeing.
What Is the Nervous System?
At its core, the nervous system is a complex network of nerves and cells that transmit signals between different parts of your body. It's how your brain communicates with your body and vice versa. This system influences everything from your heartbeat to your emotions. Essentially, it’s your body’s communication superhighway, and keeping it in good condition is essential for a balanced life.
Key Components of the Nervous System
Central Nervous System (CNS)
The Central Nervous System, or CNS, consists of your brain and spinal cord. Think of it as the processing hub of your body. It receives information, processes it, and sends out instructions to different parts of your body. Whether you’re lifting your hand to wave or feeling butterflies in your stomach before a big event, that’s your CNS at work.
Peripheral Nervous System (PNS)
The Peripheral Nervous System is everything else. It includes all the nerves branching out from your brain and spinal cord to the rest of your body. This system is responsible for transmitting information back and forth between your brain and the rest of your body, ensuring everything works in sync.
The Role of the Nervous System in Daily Life
Your nervous system controls your sensory experiences, motor skills, and even your internal functions like digestion and immune responses. It's involved in every thought, feeling, and action. From the simplest tasks, like picking up your coffee mug, to complex emotional responses, your nervous system is at the center of it all.
Regulated vs. Dysregulated Nervous System
Now that we know what the nervous system does, let’s talk about what happens when it’s either regulated or dysregulated. These two states dramatically affect your overall sense of wellbeing.
Signs of a Regulated Nervous System
A regulated nervous system is calm and resilient. You’re able to handle stress without getting overwhelmed, bounce back from challenges, and feel emotionally balanced. Sleep comes easier, focus is sharper, and you generally feel good physically and mentally.
What Is a Dysregulated Nervous System?
When your nervous system is dysregulated, it’s like your body’s control center is stuck in overdrive or underdrive. You may experience chronic stress, anxiety, or difficulty concentrating. Sometimes, you might feel constantly on edge (fight or flight) or, on the flip side, entirely drained (freeze response).
Causes of Nervous System Dysregulation
A dysregulated nervous system can stem from various causes. These include chronic stress, trauma, poor sleep, unhealthy diet, lack of physical activity, and even past emotional wounds that haven’t been fully processed.
How Dysregulation Affects Wellbeing
When your nervous system is out of balance, everything suffers—your mental, emotional, and physical health. You may feel anxious, irritable, or overwhelmed. Physically, you might experience tension, headaches, or digestive issues. Long-term dysregulation can even lead to conditions like anxiety disorders, depression, or chronic pain.
The more that I have become aware of my nervous system and what state it is in, at any given moment, the easier it is for me to activate simple techinques and exercises to bring it back into balance. This has been key to my wellbeing and healing journey, especially as I move towards more embodied states of wholeness, peace and serenity.
Sympathetic vs. Parasympathetic Nervous System
Your autonomic nervous system is divided into two key branches: the sympathetic and parasympathetic nervous systems, which work together to maintain balance. The sympathetic system is your body's “fight or flight” response, activated during stress or danger. It increases your heart rate, tenses your muscles, and releases adrenaline, preparing your body to take action. While this response is crucial in short bursts, chronic activation can lead to anxiety and health problems.
On the flip side, the parasympathetic nervous system is your “rest and digest” mode. It kicks in when you're relaxed, promoting calm, reducing heart rate, and allowing for digestion and healing. To regulate your nervous system, the goal is to encourage parasympathetic activation more often. Practices like deep breathing, mindfulness, and gentle movement help shift your body out of fight-or-flight mode and into rest-and-recovery.
Simple Techniques to Regulate the Nervous System
Fortunately, there are several scientifically supported ways to help bring your nervous system back into balance. These techniques are practical, accessible, and powerful tools for self-regulation.
Breathwork and Deep Breathing
One of the quickest ways to regulate your nervous system is through your breath. Deep, slow breathing stimulates the vagus nerve, which activates your parasympathetic nervous system (the “rest and digest” part). This simple act can calm you down in minutes. Try the 4-7-8 breathing technique: inhale for four seconds, hold for seven, and exhale for eight. The Wim Hof breathing technique (here’s a guided 11 minute version from Wim Hof Himself that I use regularly) and simple box breathing, like this guided one from Take A Deep Breath are also great places to start.
Mindfulness and Meditation
Regular mindfulness practices can help you tune into the present moment and reduce feelings of stress. Meditation, especially, helps train your brain to be more resilient to stress, improving both emotional regulation and focus. It’s like giving your nervous system a daily reboot. These practices can be incorporated into every day activities such as eating, walking, working out and even how we wake up. For example, mindful eating could also be as simple as pausing before we sit down and eat a meal as well as and enjoying every mouthful and practicing peaceful eating in full presence.
Physical Activity, Movement and the Lymphatic System
Moving your body, whether through intense exercise or gentle movement, is key to nervous system regulation. Physical activity releases endorphins, which help to balance the stress response, promoting relaxation and a sense of wellbeing. Especially if we are sitting for long hours at a time in front of a computer, it’s even more important to build in movement into our day. This could be as simple as doing some shaking, jumping or simple stretching and lymphatic exercises.
The lymphatic system and nervous system are closely interconnected, working together to maintain overall health. The lymphatic system plays a crucial role in removing toxins and waste from the body, and a well-functioning lymphatic system supports the immune system. The nervous system, particularly the parasympathetic branch, influences lymphatic flow. When the nervous system is in "rest and digest" mode, lymphatic circulation improves, promoting detoxification and reducing inflammation. Conversely, chronic stress from a dysregulated nervous system can impair lymphatic function, leading to toxin buildup and weakened immunity.
Movement that stimulates the lymphatic system, such as rebounding, deep breathing, stretching, and gentle yoga, helps improve lymphatic flow. When the lymphatic system is active, it assists in detoxifying the body and reducing inflammation, which can positively affect the nervous system. By supporting the body's natural detox processes, lymphatic exercises help alleviate the physical stress that can burden the nervous system, promoting better relaxation and balance. In essence, these exercises contribute to the overall regulation of the nervous system by reducing internal stressors and fostering a healthier environment for both systems to function optimally. Here’s a great intro video to supporting the Big 6 - the 6 lymphatic areas that we should bring awareness to for a healthy lymphatic system.
Yoga, Stretching and Walking
We all know that yoga is beneficial fo calming the body and the mind, and so of course it will be good for nervous system health and promoting long-term nervous system regulation.
Even simple actions like stretching or going for a walk can help reset your nervous system. These gentle movements engage your parasympathetic system and allow your body to release tension.
Qi Gong, Kung Fu, and Other Forms of Movement
Qi Gong and Kung Fu are ancient practices that combine deliberate movement with focused breathing and mindfulness, offering profound benefits for nervous system regulation. Qi Gong, in particular, promotes the flow of energy (or "qi") throughout the body, which can help calm the mind, reduce stress, and enhance emotional balance.
Kung Fu, while more physically demanding, also supports nervous system health by increasing resilience, improving focus, and fostering a sense of inner strength. These practices, much like yoga, offer a holistic approach to balance the body and mind, making them excellent tools for cultivating a well-regulated nervous system.
Other gentle forms of movement, such as Tai Chi and Pilates, also offer similar benefits by enhancing body awareness and reducing stress. Incorporating simple Kung Fu and Qi Gong body activation and loosening exercises right when you wake up or in the evening to help you wind down can be great places to start.
Cold Therapy and Heat Exposure
Exposing your body to cold (like taking cold showers or using ice packs) stimulates your vagus nerve, helping to reduce inflammation and calm your nervous system. Alternating between cold and heat exposure, such as in a sauna, can also help improve your nervous system’s adaptability.
The Power of Sound Therapy
Sound healing, including binaural beats or Solfeggio frequencies, has been shown to calm the nervous system by influencing brainwave activity. It’s a powerful, non-invasive tool to help you relax and refocus. Check out my article on the Healing Power of Sound Frequencies.
The Gut-Nervous System Connection
| Believe it or not, your gut and nervous system are intricately connected. What you eat can directly impact how you feel mentally and emotionally.
Foods That Support Nervous System Health
Eating a diet rich in whole foods, especially those high in omega-3 fatty acids (like salmon and flaxseed), can support nervous system function. Probiotic-rich foods like yogurt and fermented vegetables help maintain gut health, which in turn benefits your nervous system.
our diet plays a significant role in supporting your nervous system. Certain foods are rich in nutrients that help maintain healthy nerve function and reduce inflammation. Omega-3 fatty acids, found in foods like salmon, walnuts, and flaxseeds, are essential for brain health and the repair of nerve cells. Leafy greens, such as spinach and kale, provide magnesium, which helps calm the nervous system and manage stress levels.
B vitamins, especially B12 and B6, are critical for producing neurotransmitters that regulate mood and brain function—these can be found in eggs, poultry, and fortified grains. Antioxidants from berries, dark chocolate, and green tea protect your brain from oxidative stress and inflammation, promoting a healthier nervous system.
The Impact of Gut Health on Nervous System Regulation
A healthy gut means a healthy mind. This connection, often referred to as the gut-brain axis, plays a pivotal role in nervous system regulation. Your gut produces key neurotransmitters like serotonin, which influence mood and mental clarity. Probiotic-rich foods like yogurt, kimchi, sauerkraut, and kombucha help maintain gut flora balance, supporting better mental health. A fiber-rich diet, including fruits, vegetables, and whole grains, also promotes gut health and reduces inflammation that can affect your nervous system.
Final Thoughts on Nervous System Regulation
Keeping your nervous system in check is one of the best things you can do for your overall wellbeing. A regulated system means better emotional balance, mental clarity, and physical health. Whether through mindfulness, physical movement, cold therapy, or sound healing, finding what works for you is key to long-term wellness. Taking small steps to maintain a balanced nervous system can make a big difference in how you experience the world around you.
Frequently Asked Questions
Q1: What happens when the nervous system is dysregulated?
When your nervous system is dysregulated, you may experience symptoms like chronic stress, anxiety, trouble concentrating, and physical tension. It can affect both your mental and physical health, leading to long-term issues if not addressed.
Q2: How can I tell if my nervous system is regulated?
A regulated nervous system feels calm and resilient. You’re able to handle stress without feeling overwhelmed, sleep well, and maintain focus. You generally feel emotionally balanced and physically relaxed, even in challenging situations.
Q3: How long does it take to regulate the nervous system?
The time it takes varies depending on your stress levels, lifestyle, and the techniques you’re using. Regular practice of nervous system-regulating activities like deep breathing, mindfulness, and movement can bring noticeable improvements within weeks, though long-term balance requires ongoing care.
Q4: Can nutrition really impact my nervous system?
Absolutely! Nutrient-rich foods like those high in omega-3 fatty acids, magnesium, and B vitamins can support brain function, reduce inflammation, and enhance your mood, directly impacting your nervous system's health. Poor nutrition, on the other hand, can exacerbate stress and mental fatigue.
Q5: What’s the easiest way to start regulating my nervous system?
Start with simple practices like deep breathing or mindfulness meditation, even just for a few minutes a day. Pair this with physical activity like stretching or walking and ensure you’re eating a balanced diet. These small changes can have a big impact over time.