7 ways to regulate your nervous system
I’m sure you’ve heard talk about nervous system regulation and how important it is, but what exactly does that mean and why is it so important?
Our nervous system uses nerve cells called neurons to send signals all over your body. These electrical signals travel among our brain, skin, organs, glands and muscles. They help us move our limbs and feel sensations, like pain.
Nervous system regulation is our ability to act and think rationally, and be flexible enough to adapt to different situations and circumstances when responding to stressors.
When our nervous system is regulated our thoughts are under control. We are able to think clearly, without overthinking or letting our thoughts become intrusive or negative. Our heart rate is steady, our breathing is paced and our body feels calm.
Some benefits of a well-regulated nervous system include improved mental and emotional well-being, reduced anxiety, improved mood, better physical health, improved sleep quality, and an increased ability to concentrate.
Here are 7 ways you can regulate your nervous system:
Sleep
Quality sleep allows for physical repair and restoration of the nervous system. Sleep promotes cellular regeneration, helps repair damaged neural connections, and supports the elimination of waste products from brain cells. Different sleep stages, including NREM and REM sleep, contribute to memory consolidation, neuroplasticity, hormone regulation, and nervous system repair. By prioritizing sleep, we promote brain health, cognitive function, and overall well-being.
Deep Breathing
Practicing slow, deep breathing informs the body that it's safe. This activates the parasympathetic nervous system and returns the body to a relaxed state. This helps to slow the heart rate, reduce anxiety, and even lower blood pressure.
Movement
The vagus nerve is part of the parasympathetic nervous system. It is the master nerve that stems from the lower part of the skull, clusters around the chest and then moves into the gut area. Light to moderate exercise can increase the vagal tone that activates the parasympathetic system and the body's ability to down-regulate. By stimulating the vagus nerve, you can send a message to your body that it's time to relax and de-stress, which leads to long-term improvements in mood, wellbeing and resilience. Physical activity helps release tension and helps your body feel more relaxed.
Singing or Laughing
Singing and laughing also stimulate the vagus nerve, activating the parasympathetic nervous system, helping your body to relax and de-stress. Singing and laughing also increase your intake of oxygen, which can help to improve energy and mood.
Earthing
Placing your bare feet on the earth has been associated with various health benefits, including nervous system regulation. Walking barefoot on soil or grass allows us to absorb free electrons from the Earth's surface. These electrons may act as antioxidants, neutralizing free radicals and reducing inflammation in the body. Earthing has also been shown to synchronize circadian rhythms, which can positively influence nervous system function, promoting relaxation, stress reduction, and improved sleep quality.
Massage
Therapeutic massage stimulates the release of endorphins and serotonin, neurotransmitters known for their mood-enhancing and pain-relieving properties, promoting relaxation and reducing stress. Massage can also decrease the production of stress hormones such as cortisol and adrenaline, leading to a state of decreased sympathetic nervous system activity and increased parasympathetic nervous system activity, inducing a relaxation response. Additionally, the physical manipulation of muscles and soft tissues during massage can stimulate sensory receptors, sending signals to the brain that help to regulate muscle tension and enhance overall body awareness.
Connection
Human connection plays a vital role in regulating our nervous system by triggering the release of oxytocin, a hormone and neurotransmitter associated with bonding and social affiliation. When we engage in positive social interactions such as hugs, eye contact, or conversation, oxytocin levels increase, leading to feelings of trust, relaxation, and emotional well-being.
Regulating our nervous system is essential for maintaining our overall health and well-being. By incorporating these practices into our daily lives, we promote balance and harmony within our nervous systems. These practices work synergistically to reduce stress, enhance emotional resilience, improve cognitive function, and foster a sense of calmness and equilibrium.
As an empowerment coach, I believe regulating our nervous system is a crucial step to living our best life. Book a complimentary consultation to learn more about how I can help you prioritize nervous system regulation as part of your coaching program.
