Nervous System Regulation (Benefits + How To)
NERVOUS SYSTEM REGULATION (AND DYSREGULATION)
One of the reasons I think we feel so good after a great yoga class is because yoga is a great tool to help regulate your nervous system. This topic was asked in the Q+A but I decided to go deeper for you all because a regulated nervous system is SO important. Let’s dive in!
First, it is important to know about the different nervous systems at work in your body. We have the:
Central nervous system: brain and spinal cord
Peripheral nervous system: consists of somatic and autonomic nervous systems. these systems transmit information to the brain from other parts of the body
Today we are talking about the autonomic nervous system. This is divided into 2 parts:
Parasympathetic: your rest and digest response. Sends signals to your brain that the body is safe and can be in a state of relaxation. Digestion resumes, heart rate slows, manages your reproductive hormones, and more.
Sympathetic: your fight or flight response. Sends signals to your brain that something stressful is happening. Heart rate increases, digestion slows, pupils enlarge, etc.
In an ideal world, these 2 systems would be in balance all the time. But our over stimulating world makes it hard for our bodies to stay balanced.
What is nervous system regulation?
It is the ability to move between sympathetic and parasympathetic in response to stressors. It also means that we can recover quickly (move back into parasympathetic) when the stressor is eliminated.
What is nervous system dysregulation?
This is when our bodies stay in the sympathetic state for too long. The body has a hard time relaxing after stressful situations.
Symptoms or signs of dysregulation:
Feelings of overwhelm, powerlessness, constant stress
Anxious feelings
Digestive symptoms
Hormonal imbalances
Chronic pain
Illness / lowered immunity
Feelings of burnout
Jumpy or startled often
Unhealed trauma
How to begin regulating your nervous system
This is a process that takes time. Be gentle with yourself and have grace. Here are 15 ways to begin this process! There are so many more that you might find you enjoy as well.
Yoga and meditation to reconnect with your body, breath and mind
Therapy to process old trauma and develop new relaxation and coping skills
7-9 hours of sleep each night. Your brain repairs itself at night!
Yogic breathing: alternate nostril breathing or box breathing
Legs up the wall for 5-15 minutes at night. Great for calming the body and mind!
Incorporating more low impact workouts like walking, pilates, yoga, strength training. High intensity and cardio is too much for an already stressed out body
Reconnecting with nature. Nature walks or hiking
Spending time barefoot outside
Less screen time. Swap screen time for cooking, baking, yoga, puzzles, reading!
Cold therapy (cold showers or cold plunges)
Vagus nervous mediations and breathing
Anti inflammatory diet without processed foods and rich in omega3!
Eliminate caffeine
Blood sugar balanced meals
Limiting alcohol
Overall, in order to regulate the nervous system you want to limit overly stimulating activities, foods, and thoughts and you want to increase your time doing calming activities, thinking positively, and taking good care of your body.
