From Chaos to Calm: Discover 7 Proven Strategies for Nervous System Regulation and Balance
Contents Overview
The nervous system regulation is such an important part of our well-being. But how many of us really know what the meaning of “nervous system” actually holds?
The nervous system is actually our body’s command center, regulating everything from our emotions to our digestion and sleep. The nervous system’s balance is crucial for our overall well-being, as its dysregulation can lead to symptoms like fatigue, anxiety, and poor digestion, pushing us into a pit of life challenges.
The good part is that the nervous system can be brought into balance by simple exercises and practices that include mindfulness, breathing, meditation, and movement. Though these activities might seem simple, they are truly the best to release tension from the body and restore the balance that we are born with.
What is the role of the Nervous System?
In simple words, the nervous system is the body’s hub of network that helps in transmitting signals from one part to the other, between the brain, spinal cord, and the whole of the body. It consists of two main parts:
⭐ The central nervous system (CNS), which includes the brain and spinal cord.
⭐ The peripheral nervous system (PNS), which connects the rest of the body to the central system.
Within the PNS is also the autonomic nervous system (ANS), which plays a key role in regulating physiological processes and consists of two parts:
☘️ The sympathetic nervous system, also known as the fight or flight mode, is activated during perceived threats in stressful situations.
☘️ The second is the parasympathetic nervous system, also known as the rest and digest mode, which denotes relaxation, restoration, and recovery for the body.
These two systems come together to maintain a healthy nervous system balance, ensuring the body responds to stressful situations appropriately and then naturally returns to a state of calm.
The Power of Vagus Nerve
The vagus nerve is an important part of the parasympathetic nervous system. It is like a highway that connects the brain to many other vital parts of the body. Also known as the longest nerve in our system, it is like an efficient messenger that carries signals from our brain to the heart, lungs, stomach, and other organs.
Do you know that all our natural functions, like breathing, digestion, and heart rate, are influenced by the vagus nerve? When it is working well, the vagus nerve promotes a state of calm and peace throughout the body, which beautifully helps in reducing stress.
Signs of a Dysregulated Nervous System.
A dysregulated nervous system characteristically happens when the balance between the sympathetic and parasympathetic systems is disrupted. This can happen for several reasons, the most prominent of which are chronic stress, unresolved traumatic memories, poor sleep hygiene, and irregular lifestyle changes.
When a person continuously goes through the same pattern of the above-mentioned points, he or she is highly likely to manifest issues with digestion, emotional dysregulation, sleep, fatigue, and negative mental patterns.
The symptoms can vary significantly from one person to another. Regardless, it is important to be aware of and catch these signs early, so that necessary steps can be taken to restore the balance.
Seven Efficient and Easy ways to Regulate and Reset Your Nervous System
Let us now look at some easy, doable steps you can include in your daily routine to see significant changes in a short span of time.
1. Mindful breathing
Regulating our breath is one of the simplest and most effective ways to instantly calm the nervous system and reduce stress. The best part is that we can consciously control it with our focus, which also stimulates the vagus nerve and shifts the brain from the sympathetic to the parasympathetic mode.
Some easy techniques that I personally follow and you can include in your routine are:
⭐ Box breathing: It involves inhaling for a count of four, holding the breath for a count of four, exhaling again for a count of four, and then pausing for another four counts. Even a few rounds of this will show you a significant change.
⭐ Next is the 4-7-8 breathing, where you inhale for a count of four, hold the breath for a count of seven, and then slowly exhale for a count of eight. I would suggest you do this, especially before going to sleep, as it promotes deeper sleep patterns.
Remember not to overdo anything and start with a few rounds in the beginning. Slowly, when you build the habit, you can increase the minutes and the number of rounds accordingly. I would also advise you to be aware of how you are feeling when you are practicing these breathing exercises. Your body will instantly tell you if the breath work is working in your favor or not.
2. Meditation
Personally, meditation is the most powerful tool for restoring balance and reducing stress hormones in the body. Meditation is not as complicated as it seems; it’s basically about shifting your attention and keeping the focus on the present moment by noticing body sensations. This simple practice encourages mindfulness and relaxation like nothing else.
My two favorite meditation techniques are:
⭐ Body scan: This involves bringing the mind’s attention to different parts of the body, starting from the toes, slowly moving to the head, while relaxing tension in every part.
⭐ Guided visualization: This meditation is proven to be the most calming form because it uses mental imagery to relax the body and promote well-being.
There are so many forms of meditation available for us, online and offline. Pick whatever suits you best and see the magic happen.
3. Humming
Humming, also known as vocal toning, is a great way to help regulate your nervous system. The best sound to hum is the sound of “Om.” It is said that when you hum this sound, you build a connection with the universe. Another easy way to start is by humming “Hmm.”
Humming is a great way to activate the vagus nerve and encourage vocal regulation. Make sure to stretch the sound as long as you can to reap strong benefits from it.
To make it even better, try placing your fingers in your ears to slightly close the gap, and then make a buzzing sound like a bumblebee for a few seconds. This simple technique sends an instant sign of relaxation throughout your body, making your nerves feel happier and stronger.
4. Yoga
Movement is a great way to regulate your nervous system. Practices like yoga, Tai Chi, and even walking are incredible stress busters. When we move our body, we activate the parasympathetic nervous system, which helps us to rest and digest more easily.
Any activity that makes us sweat is associated with a better ability to regulate stress. Yoga particularly shows promising results, as its slow, mindful, and gentle movements encourage the body to heal and restore. Different types of yoga aid in nervous system health. You can understand and study the differences and go for something that best enhances your flexibility, strength, and overall well-being.
5. Deep sleep
Focusing on quality sleep is essential to regulating your nervous system effectively. During sleep, the body repairs itself, clears toxins, and balances the central nervous system, which is next to impossible when you are in an awake state because of all the constant chatter in the mind.
You can easily improve your sleep quality by limiting your screen time and building a mindful and relaxing night routine that focuses on reflecting on your day and completely releasing tension. In addition to that, you must take note of reducing caffeine, especially in the evening, as caffeine disrupts your sleep pattern. Meditation works beautifully in improving your sleep, and it helps the mind to relax and prepare for a productive shutdown.
6. Nutrient-dense diet
We can’t ignore the fact that our diet plays a significant role in shaping our well-being and impacting our nervous system. We can fuel our
system and balance our emotions by consuming a diet rich in nutrients, like foods that are high in omega-3 fatty acids and green leafy vegetables, along with nuts and seeds, which improve our brain health and reduce inflammation.
Hydration also plays an important part here, as water is an integral part of our existence, and proper hydration leads to better functioning of the brain, spinal cord, and nerve cells.
7. Human connection
Another great way to boost your nervous system health is by connecting with like-minded people around you. As humans, we are naturally wired to thrive on social connections. When we build supportive relationships, we indirectly activate our vagus nerve and parasympathetic system, which helps us feel better and lighter in the company of other people.
Many of us may have noticed that even the mere presence of a loved one helped us navigate through the lowest phase of our lives in the most beautiful manner ever. That is the power of having healthy relationships around you.
Benefits of a Regulated Nervous System
- A balanced nervous system naturally leads to healthy mental and physical well-being.
- It reduces anxiety and stress.
- It improves focus.
- Believe it or not, a healthy nervous system supports better digestion and improves blood pressure levels, along with great immunity.
- It improves your overall sleep quality, which leads to better healing and restoration.
Always remember that a healthy nervous system equals a healthy life. The above information is a sign that it is easy and possible to take control and improve your nervous system. All you need to do is follow the steps above with honest dedication and consistency. When you keep showing up every single day, no matter how busy your life is, you tell your mind that you value it over everything else, and that truly works in your favor. It helps you live the life you’ve always wanted.
Always remember, it’s never too late.
Start today.
Start now.
