Western society is inherently stressful with external demands every single day. For these stressors to not build up and lead to mental health concerns, the stress has to be properly released from individuals’ minds and bodies on a daily basis. To effectively work to regulate the nervous system, it’s important to understand how it functions.
The nervous system (NS) has two parts:
Sympathetic NS – The fight or flight response also called the stress response. This phase shunts blood and nutrients to the muscles away from the organs, increases glucose and triglycerides in the blood to use for fuel, increases heart rate, and slows digestion. Overtime chronic Sympathetic NS activation or chronic stress can cause GI distress, weight gain, increased risk for cardiovascular disease, and mental health concerns.
Parasympathetic NS – The rest and digest, also called the relaxation response. Responsible for proper digestion, slowing the heart rate, and shunting blood and nutrients to the organs.
Nervous system regulation refers to the concepts and techniques for switching the NS from the stress response to the relaxation response. This allows individuals to relax quicker after a stressful experience and create a baseline of relaxation rather than chronic stress. Below are some nervous system regulation techniques to do just that.
Stress Regulation Techniques
- Nature & Sunshine: Forest bathing and sunshine are medicine to the nervous system. Many research studies show how time in nature reduces cortisol, lowers blood pressure, and boosts the immune system. The average American spends around 93% of their time indoors. This is a huge contributor to the stress many people feel. Three ways to increase nature time:
- Sunlight on the face for 5-10 minutes every morning helps calm the NS, boost serotonin, and regulate the circadian rhythm.
- Grounding: Physically putting the body or feet on the earth. Research has shown grounding decreases inflammation, regulates circadian rhythm, and reduces pain. The current hypothesis is that connecting the body to the planet enables free electrons that flow along the earth’s surface to spread over and into the body where they have antioxidant effects.
- Forest bathing: This involves walking through a forest or nature area and being present to all the sounds, smells, and sights around. Taking it all in without judgment, simply just being with nature. Take a look at your maps app and find green areas close to work and home. Spend your lunch hour there, meet a friend, or take family to play.
- Cold Plunge: Cold alleviates inflammation, stimulates the immune system, and increases the body’s repair mechanism. It is also a stimulator on the Vagus Nerve which is the direct control center for the parasympathetic NS. As people learn to stay calm in this stressful situation, they build up their mental muscles to handle stress in day-to-day life. Easy ways to incorporate cold:
- Turn the shower on cold for 30-60 seconds.
- Find a local gym with a cold plunge.
- Find a body of water, lake, or river, for a plunge.
- Yin Yoga: Yin yoga involves holding stretching poses for 3-5 minutes. While it can be uncomfortable, individuals build regulation by using their breath to stay calm through stress.
- Breathwork: Deep inhalation and elongating the exhales directly activate the parasympathetic nervous system for relaxation.
- Try breathing in through the nose for 4 seconds and out through the nose for 6 seconds.
- Become aware of your breathing throughout the day and become aware as often as possible to elongate the breath.
- Rhythmic Movement: Swaying, walking, and tapping are all forms of rhythmic movements that are soothing for the nervous system. This is why rocking a baby helps them to calm down.
- Shake it off: Animals naturally shake their bodies to release tension after a life-threatening event. Shake off built-up energy by dancing or shaking the body.
- Physical Touch: Hugging and cuddling release endorphins and oxytocin to make people feel loved, safe, and relaxed.
- Reduce caffeine intake: Caffeine is naturally stimulating for the nervous system. Limit caffeine to 2 servings a day.
The nervous system is an intricate network that plays a central role in regulating nearly every aspect of our body’s function.
From controlling automatic processes like heart rate and digestion to managing complex voluntary actions and emotional responses, it ensures that we respond effectively to both internal and external changes. The balance maintained by the nervous system, particularly through its autonomic branches (the sympathetic and parasympathetic systems), helps keep us in a state of homeostasis (the state of steady internal conditions maintained by living systems) and relaxation.
Understanding how the nervous system regulates our body can empower us to make better choices for our health, like managing stress, improving mental clarity, or enhancing physical performance. The more we learn about the incredible ways our nervous system adapts and responds, the better equipped we are to support our health and function through lifestyle habits, mindful practices, and a deeper awareness of our body’s needs.
