Hitting the Reset Button: Simple Ways to Regulate Your Nervous System
It's easy for our nervous systems to get stuck in overdrive, with constant stress, endless to-do lists, and even the relentless ping of notifications can leave us feeling frazzled, anxious, and utterly exhausted. But what if there was a way to hit the reset button, to gently guide your nervous system back to a state of calm and balance? The good news is, there is! While the nervous system is incredibly complex, many simple, accessible practices can help us regulate its responses and foster greater well-being.
Understanding Your Nervous System's Modes
Before diving into solutions, let's briefly touch upon the two main branches of our autonomic nervous system (ANS): The Sympathetic Nervous System (SNS). This is our "fight, flight, or freeze" mode. When activated, it floods our bodies with adrenaline and cortisol, increasing heart rate, sharpening senses, and preparing us for action. Essential for survival, but problematic when chronically engaged. Then the Parasympathetic Nervous System (PNS). This is our "rest and digest" mode. It promotes relaxation, slows heart rate, aids digestion, and conserves energy. Our goal is often to activate this system more frequently.
Why Regulating the Nervous System Matters
When your nervous system is dysregulated—stuck in chronic stress or hypervigilance—it affects every part of your wellbeing. Physically, it can lead to fatigue, tension, digestive issues, and weakened immunity. Emotionally, it may show up as anxiety, irritability, or burnout. Over time, this state of imbalance can wear down your resilience and make it harder to respond to life’s challenges with clarity and calm.
The key to nervous system regulation isn't about eliminating stress (which is impossible and sometimes even beneficial) but about developing the capacity to consciously shift between these states and return to a balanced baseline. Regulating the nervous system doesn’t just help you feel better in the moment—it supports long-term mental, emotional, and physical health by restoring balance, enhancing your capacity to cope, and deepening your connection to yourself and others
Simple Strategies for Nervous System Regulation; Here are some practical, everyday techniques you can incorporate into your routine to help regulate your nervous system:
The Power of Your Breath - Your breath is perhaps the most immediate and potent tool you have for nervous system regulation. Deep, slow breathing signals safety to your brain, activating the vagus nerve (a key player in the PNS).
Diaphragmatic Breathing (Belly Breathing): Lie down or sit comfortably. Place one hand on your chest and the other on your belly. Inhale slowly through your nose, feeling your belly rise. Exhale slowly through your mouth, feeling your belly fall. Aim for longer exhales than inhales.
4-7-8 Breathing: Inhale for 4 counts, hold for 7 counts, exhale for 8 counts. This technique, popularized by Dr. Andrew Weil, is incredibly effective for calming the nervous system.
Mindful Movement which we covered in an earlier blog post. Movement can be a powerful release for pent-up energy and stress. Gentle Yoga or Stretching: Poses that focus on opening the chest and hips can be particularly helpful. The slow, intentional movements and focus on breath can be very grounding. Spending time outdoors has a profound calming effect. The sights, sounds, and smells of nature can reduce cortisol levels and promote relaxation. Shaking and tremoring is another form of movement. This might sound unusual, but many animals naturally shake to release trauma and stress. You can try gently shaking your limbs or your whole body for a few minutes to release tension.
Engage Your Senses (Mindfully!) Our senses are direct pathways to our nervous system. Using them intentionally can shift our state. Listening to calming music, nature sounds, or even a guided meditation. Essential oils like lavender, chamomile, or frankincense can have calming effects when diffused or used in candles.
Additionally, a warm bath, a weighted blanket, a gentle self-massage, or even hugging a loved one can activate the PNS. It is important to prioritise Rest and Sleep for nervous system regulation. Establish a Sleep Routine, going to bed and waking up at roughly the same time each day, even on weekends. Ensure your bedroom is dark, quiet, and cool.
Regulating your nervous system isn't a one-time fix, it's an ongoing practice. Some days will be easier than others. The key is to experiment with different techniques and discover what works best for you. By consistently incorporating these simple strategies into your life, you can cultivate greater resilience, reduce stress, and live with more calm and ease.