How to Regulate Your Nervous System

Your nervous system is your body’s command center. It controls everything you do, from breathing to feeling happy or sad. 

For most people, their nervous systems will function in balance. They’ll be able to experience stress and have solid ways to bring it down and experience calm.

But if you’ve had trauma, you’re more likely to have a dysregulated nervous system.

Trauma can harm your body’s stress response system. It may make you more sensitive and reactive to stress. This can manifest as increased anxiety and feeling easily overwhelmed.

After trauma, healing your body and brain means regulating your nervous system.

Your nervous system has parts that help you react to stress. They also help you calm down when you need to relax. It’s important to know how to care for your nervous system. It will help you stay healthy and feel good every day.

When your nervous system is working well, you feel calm and balanced. 

But when it’s not, you might feel anxious, stressed, or even sick. 

You can boost your physical and emotional health by regulating your nervous system.

This article will teach you to care for your nervous system. It will use a trauma-informed approach. 

You will find tips to manage stress, reduce anxiety, and find peace. You’ll find ways to support your nervous system and boost your well-being.

You can do this through simple mindfulness practices or easy breathwork exercises.

A well-regulated nervous system lets you create your dream life while feeling good inside.

Understanding the Nervous System

A complex network of nerves in your body sends messages through your nervous system. 

The autonomic nervous system (ANS) is a special part of this system. The ANS has two main parts. They are the sympathetic and parasympathetic nervous systems.

• Sympathetic nervous system (fight or flight): It helps you react quickly in danger. It makes your heart rate go up, increases your blood pressure, and sends more blood to your muscles so you can run or fight. The body’s response to stress is called the fight-or-flight response.
• Parasympathetic nervous system (rest and digest): It helps you relax and recover after stress. It slows your heart rate, lowers your blood pressure, and aids digestion. This response is called rest and digest.

Trauma makes your sympathetic nervous system (SNS) more active. So, you are more alert and stressed than calm and relaxed. This is often referred to as a dysregulated nervous system.

When your nervous system is dysregulated, it means it’s not working as it should. 

Here are some signs that your nervous system may be out of balance:

• You feel anxious or stressed a lot.
• Your heart rate is often very fast or irregular.
• You have trouble sleeping.
• You often have chronic pain or chronic conditions, like headaches.
• You feel very tired or have no energy.
• You get sick often because your immune system is weak.

Caring for your nervous system is vital for both your physical and emotional health. 

We’ll explore techniques to regulate your nervous system. They will help you stay calm and balanced in today’s world.

How to Regulate the Nervous System

Your nervous system plays an important part in how you feel in life. It should be in balance. You should feel normal stress, then calm and rested.

When it’s out of balance, you’ll find yourself in constant alert mode, which can be damaging to your body and your health. 

These techniques will help you calm your nervous system over time.

Breathing Exercises

Breathing exercises are effective ways to calm your nervous system. They help you take control of your stress response and lower your stress levels.

Deep breathing: It can slow your heart rate and lower cortisol, a stress hormone. 

Find a quiet place. Sit comfortably. Breathe in slowly through your nose, letting your belly expand. Then, breathe out slowly through your mouth.

Box breathing: This technique helps to calm your central nervous system. 

Breathe in for 4 counts, hold your breath for 4 counts, breathe out for 4 counts, and hold again for 4 counts. Repeat this several times.

Diaphragmatic breathing: Also called belly breathing. It involves breathing deeply into your diaphragm, not your chest. 

It helps to engage the parasympathetic system, which promotes relaxation.

Mindfulness and Meditation

Practicing mindfulness and meditation can improve your cognitive function and emotional regulation.

• Basic mindfulness practices: Mindfulness means paying attention to the present moment. Focus on your breathing or the sensations in your body. This can reduce negative thoughts and help you stay calm.
• Guided meditation: Listening to a guided meditation can help you relax and focus. You can find many guided meditations online or through apps.
• Progressive muscle relaxation: This technique tenses, then relaxes, each muscle group in your body. It can reduce physical responses to stress.

Physical Activities

Exercise is a powerful tool for nervous system regulation. It improves your mood and reduces stress levels.

• Yoga: Yoga combines movement, breathing, and meditation. It can help reduce chronic stress and improve flexibility.
• Tai chi: This gentle form of exercise focuses on slow, controlled movements and deep breathing. It helps improve balance and reduce stress.
• Regular exercise, like walking, running, or swimming, can boost your mood and calm your nerves. Aim for at least 30 minutes of exercise most days of the week.

Sensory Strategies

Using your senses can help calm your nervous system.

• Grounding techniques: These techniques help you stay present and calm. You can focus on the feel of your feet on the ground or hold a comforting object.
• Sensory input: Items like weighted blankets or sensory toys can provide comfort and reduce anxiety. They help to calm your nervous system by providing a steady, gentle pressure.

Nutrition and Hydration

What you eat and drink can affect your nervous system, so being mindful of your diet helps you regulate.

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• Balanced diet: A diet rich in healthy fats, like those in fish and nuts, can support your nervous system. These fatty acids are important for the functioning of your nervous system.
• Importance of staying hydrated: Drinking enough water is crucial for your bodily functions. Dehydration can increase stress and make it hard to control your emotions.

Good Sleep

Good sleep is essential for a healthy nervous system.

• Establishing a regular sleep schedule: Going to bed and waking up at the same time every day helps regulate your body’s internal clock.
• Creating a conducive sleep environment: Make sure your bedroom is dark, quiet, and cool. Avoid social media and screens before bed to improve sleep quality.

Lifestyle Adjustments

Managing the stress in your life is important for keeping your nervous system healthy.

• Reducing stressors: Identify the things that cause you stress and find ways to manage them. This might include setting boundaries, delegating tasks, or taking breaks.
• Effective time management can reduce stress. It helps to set boundaries. Say no to tasks that are too demanding and take time for yourself.
• Social connections and support: Spending time with friends and family can help reduce stress. Having a support system is important for your emotional health.

Takeaways

Your nervous system is a vast network of nerves that plays a crucial role in your daily life. From the vagus nerve to the spinal cord and the peripheral nervous system, each part works together to keep your body balanced. 

The good news is that you have the power to regulate your nervous system using simple techniques.

We have discussed several ways to help regulate your nervous system. Deep breathing exercises, like box and diaphragmatic breathing, can help. They can slow your racing heart and reduce stress hormones, like cortisol. 

Research from Frontiers in Psychology shows that these practices lower cortisol. They also improve emotional regulation (PubMed).

Mindfulness practices help with emotional regulation. They include basic mindfulness, guided meditation, and progressive muscle relaxation. 

A review in Neuroscience & Biobehavioral Reviews found that mindfulness meditation boosts brain function. It also reduces mood disorder symptoms (PubMed).

Activities like yoga, tai chi, and exercise can help. They reduce chronic stress and improve your health. 

A Journal of Clinical Psychology study shows that these activities reduce stress and improve health. They combine movement, meditation, and breathing exercises (PubMed).

Sensory strategies, like weighted blankets and grounding techniques, can help. They provide comfort and stability, especially in stressful situations. 

Also, a diet high in healthy fats is key. So is staying hydrated. Both are vital for your body and health.

Good sleep hygiene is vital for your mental health. It includes a regular sleep schedule and a good sleep environment. 

To support your nervous system, reduce stressors. Manage your time, set boundaries, and connect with others.

Adding these techniques to your daily routine can help. They can lower stress, reduce trauma’s effects, and boost your emotional health. To heal, you must first recognize and address signs of a dysregulated nervous system.

If problems persist, a healthcare provider can help with complex conditions.

Your nervous system shows how your body responds. With the right tools, you can manage it for long-term health.