The importance of a regulated nervous system
In our fast paced, highly stimulated and often stressful world, the ability to regulate our nervous system has never been more important.
The nervous system acts as the body’s command centre and influences all aspects of health and wellbeing.
Understanding the nervous system
The nervous system is divided into two main parts: the central nervous system (brain and spinal cord) and the peripheral nervous system, which links the central nervous system to the rest of the body. The peripheral nervous system also has two branches: the sympathetic nervous system and the parasympathetic nervous system.
Sympathetic nervous system (fight, flight or freeze)
The sympathetic nervous system was essential for survival in ancient times when we needed to escape real threats. Today, while we no longer face those same dangers, the sympathetic nervous system still responds to perceived threats, often triggering fight, flight, or freeze mode. This floods the brain with adrenaline and cortisol, which are helpful if the threat is real. However, in modern life, we often react to non-threatening situations, like waking up to an alarm, hearing bad news, or being late, causing unnecessary stress and internal toxicity due to these excess hormones.
Signs and symptoms of being in sympathetic state:
Struggle to sit still
Fidgeting with hands
Dilated pupils
Increased heart rate
Fast shallow chest breathing
Closed off body language (eg. head down, arms folded)
Tight head and shoulders
Parasympathetic nervous system (rest, reset, digest)
The parasympathetic nervous system is responsible for rest, healing and digestion. It promotes relaxation, reduced heart rate and supports digestion and uptake of nutrients.
Signs and symptoms of being in parasympathetic state:
Increased attention span
Grounded
Being in the present moment
At ease in body
No tension
Don’t feel as though there is a ‘To Do’ list to complete
Easy to feel connected to self and others
Stable, calm, collected
Flow state
Tips to regulate your nervous system
Regulating your nervous system is about restoring balance and allowing your body and mind to function optimally. Here are some tools to add to your toolkit to use in times of stress and to wind down.
Breathwork - Slow, deep nasal breathing signals to the parasympathetic nervous system to calm down the body. Try box breathing - inhaling through the nose for 4 seconds, holding 4 seconds, breathing out for 4 seconds and holding at the bottom for 4 seconds.
Exercise - Gentle exercise such as walking, yoga or stretching helps to release certain hormones that promote relaxation and calm the mind.
Meditation - Regular meditation practices can help you to become aware of your body's actions and notice tension areas. The goal of meditation is not to stop your mind from thinking but instead to become aware of your thoughts and feelings. Check out Insight timer or the Calm app for guided meditations and use before bed!
Grounding techniques - Planting your bare hands or feet on the ground rebalances the body's electrical charge. Grounding neutralises the positive charges in the body by absorbing the earth's negative ions. These electrons we absorb work as natural antioxidant and help to reduce inflammation, allowing us to be more connected and peaceful.
Sleep hygiene - Maintaining a consistent sleep routine is a great way to reduce stress before bed. A routine that like to follow is no screens an hour before bed, eating 2 hours before bed, diffusing lavender essential oil, having a warm shower and putting on a 10 minute meditation.
Social connection - Positive social interactions stimulate the parasympathetic nervous system and promote feelings of safety and relaxation. Make time for relationships that nurture and support you. So, go for that coffee catch up with your bestie!
Overall, regulating your nervous system is not just about reducing stress—it's about cultivating a foundation of resilience, health, and well-being. By incorporating simple practices into your daily routine, you can bring balance to your nervous system and experience a more fulfilling life.