How to Regulate Your Nervous System: 13 Techniques for Balance and Calm

By Dr. Chris Mosunic, PhD, RD, CDCES, MBA

Feeling stressed or anxious is a natural part of life, but prolonged stress can take a toll on your body, especially your autonomic nervous system. This system controls vital functions like breathing, heart rate, blood pressure, and digestion. By learning how to regulate your nervous system, you can proactively manage stress, improve your well-being, and lead a more balanced life.

Understanding Your Autonomic Nervous System

1. The Sympathetic and Parasympathetic Systems

• Your autonomic nervous system consists of two main branches:
• Sympathetic Nervous System: Also known as the "fight or flight" response, it activates when your brain perceives a threat, preparing you for action.
• Parasympathetic Nervous System: This system helps you calm down and recover, promoting relaxation and rest.

2. Importance of Balance

• Imagine your autonomic nervous system as a body of water, with each side sending waves of hormones to maintain balance.
• A balanced system ensures that stress hormones from the sympathetic side and relaxation hormones from the parasympathetic side counterbalance each other, promoting a sense of control.

Impact of Stress on Your Nervous System

1. Signs of Stress Response

• When you're stressed, your body responds with symptoms like increased heart rate, sweaty palms, and muscle tension.
• These are signs that your sympathetic nervous system is preparing you for action in a stressful situation.

2. Long-Term Effects of Chronic Stress

• Constant activation of the sympathetic system can lead to health issues such as high blood pressure, weakened immunity, and sleep disturbances.
• Over time, this can result in fatigue, irritability, and even more serious health conditions.

Signs of a Dysregulated Nervous System

1. Recognizing Imbalance

• A dysregulated nervous system can manifest in various ways, including:
• Anxiety and panic attacks
• Digestive issues
• Trouble sleeping
• Persistent fatigue and muscle pain

2. Causes of Dysregulation

• Common stressors that disrupt nervous system balance include:
• Chronic stress
• Burnout
• Traumatic events
• Poor sleep habits
• Unhealthy diet
• Lack of relaxation time

Techniques to Restore Balance

1. Physiological Sigh and Breathing Exercises

• Practice a physiological sigh: two quick inhales followed by a long exhale.
• Explore deep breathing techniques to activate the parasympathetic system.

2. Physical Activity

• Engage in exercise like walking, yoga, or dancing to release tension and promote relaxation.

3. Use a Weighted Blanket

• Experience deep pressure touch therapy with a weighted blanket to activate the parasympathetic system.

4. Meditation

• Sit quietly, close your eyes, and focus on your breath or a calming phrase to center your thoughts.

5. Mindfulness Practices

• Stay present in the moment by grounding yourself with sensory experiences like feeling textures or sensations.

6. Sing or Laugh

• Stimulate the vagus nerve and increase oxygen intake by singing or laughing.

7. Self-Massage or Hugging

• Use touch as a relaxation tool by massaging areas of tension or giving yourself a comforting hug.

8. Emotional Freedom Technique (Tapping)

• Tap on specific points of your body while focusing on calming phrases to reduce stress.

9. Earthing (Grounding)

• Connect with nature by placing your bare feet on the earth to calm the nervous system.

10. Nature Connection

• Spend time outdoors to experience the calming influence of nature.

11. Cold Shower

• Shock the nervous system with a cold shower to reduce stress and promote alertness.

12. Co-Regulation

• Connect with others emotionally to stabilize and balance your nervous system.

13. Prioritize Sleep

• Ensure restful sleep to allow your body and brain to rejuvenate and restore balance.

FAQs: How to Support Your Nervous System

1. Rebalancing Your Nervous System

• Practice deep breathing, spend time in nature, take short breaks, maintain regular sleep, and talk to a trusted person.

2. Regulating an Overactive System

• Try deep breathing, avoid stimulants like caffeine, engage in calming activities, and seek professional advice if needed.

3. Symptoms of Overstimulated System

• Restlessness, anxiety, racing heart, trouble sleeping, edginess, headaches, muscle tension, and digestive issues.

4. Signs of Dysregulation

• Anxiety, panic attacks, digestive problems, sleep disturbances, fatigue, and muscle pain without clear cause.

Your nervous system plays a crucial role in your overall well-being, and these techniques can help you restore balance, reduce stress, and promote relaxation. Experiment with these methods to