Regulate Your Nervous System
Since becoming a parent, I have noticed more and more posts on how to help your child regulate their nervous system when they are feeling stressed and overwhelmed. But it’s not just children who need help with this. The average adult has a more dysregulated nervous system than a child – we are just better at keeping a lid on how we are feeling! Interestingly, keeping a lid on it is part of the problem (separate blog on this here!) and a big cause of the physical and emotional challenges that adults experience. I’m referring to those frazzled feelings we all get, feeling anxious, overwhelmed and even under the weather. But here’s the good news: you have the power to regulate your nervous system and create a sense of calm and balance within yourself. And at the heart of this lies the vagus nerve – a fascinating part of our body that plays a key role in how we feel and function. In this article, I will be helping you to understand why regulating the nervous system is important, the role of the vagus nerve and how you can train this amazing nerve to generate more wellbeing in your body and mind.
Why Does Nervous System Regulation Matter?
Think of your nervous system like the command centre of your body. It manages everything from your heart rate and digestion to your emotional responses. When it’s running smoothly, you feel grounded, resilient, and ready to handle whatever life throws your way. But when it’s out of whack, you’re more likely to experience chronic stress, anxiety, poor sleep, and even physical health issues like inflammation and digestive problems.
The nervous system has two main branches that influence how we respond to stress and relaxation: the sympathetic nervous system and the parasympathetic nervous system. The sympathetic nervous system is often referred to as the “fight or flight” system because it prepares your body to respond to threats by increasing heart rate, sharpening focus, and directing energy toward immediate action. This is an essential function, should you need to deal with a physical threat, as our ancestors often needed to.
The parasympathetic nervous system is known as the “rest and digest” system. It helps your body recover and restore balance by slowing the heart rate, aiding digestion, and promoting a sense of calm. Both systems are vital, but problems arise when the sympathetic system stays overactive and the parasympathetic system struggles to bring things back into balance. In today’s culture, it’s easy to feel like we constantly need to be in “fight or flight” mode. The endless demands of work, family life, social obligations, and the constant stream of notifications from our devices create a sense of urgency that makes it hard to relax. Our bodies have become conditioned to stay on high alert, ready to tackle the next crisis, big or small. This chronic state of stress doesn’t just drain us emotionally; it takes a serious toll on our physical health, too. Hence the importance of learning to regulate our nervous systems.
Most of the “threats” that we perceive in life are actually of little consequence when we consider the bigger picture, so it is safe for us to teach our nervous system that it is okay to settle back down, to move into a state of rest and digest, which will actually support us being able to get through our to-do lists better than the fight of flight state would!
The key player in this regulation is the vagus nerve – a long nerve that connects your brain to your body and helps control things like your heart rate, digestion, and immune system. It’s also deeply involved in your emotional state. Think of the vagus nerve like a muscle – the more you use it, the strong it becomes. The more toned and healthy your vagus nerve is, the better equipped you are to bounce back from stress and maintain emotional and physical wellbeing, without any other factors of your life needing to change.
Signs Your Nervous System Needs Support
If your nervous system is under strain, you might notice:
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Feeling constantly on edge or easily triggered
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Trouble relaxing, sleeping or staying asleep
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Digestive issues (like bloating or discomfort)
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Difficulty concentrating or feeling foggy
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Low energy or frequent illnesses
These are all signals that your nervous system might need a bit of TLC.
How to Regulate Your Nervous System
The great thing about nervous system regulation is that small, consistent actions can make a big difference. There are lots of little things you can do while you are going about your usual day to day activities that can help tone the vagus nerve and increase your ability to regulate your system. Here are a few simple, practical ways to get started:
1. Breathe Your Way to Calm
Deep, slow breathing can work wonders for your nervous system. Try “Box Breathing”: breathe in for four counts, hold for four counts, exhale for four counts and hold for four – repeat this for around 5 minutes a couple of times a day. This activates the parasympathetic nervous system (your body’s “rest and digest” mode), helping you feel calmer almost instantly as well as having a cumulative effect on the efficiency of your vagus nerve.
2. Hum, Sing, or Chant
This might sound unusual, but activities like humming or singing stimulate the vagus nerve and help regulate your nervous system. You don’t need to be a pro singer – just belt out your favourite tune in the car or shower!
3. Cold Water Magic
Splashing your face with cold water or ending your shower with a blast of cold water can tone your vagus nerve. It might be a bit of a shock at first, but it’s incredibly effective at calming your system and boosting resilience.
4. Stroke Your Neck & Ears
Sounds odd, but gently stroking the sides of your neck and around the ears can stimulate your vagus nerve and increase its tone. It’s a small subtle movement that you could easily be doing while in a meeting, watching TV or waiting in a queue.
5. Move Your Body
Movement like yoga, tai chi, or even a brisk walk can do wonders for your nervous system. These activities encourage the release of endorphins and help you discharge built-up stress.
5. Connect with Others
Human connection is a powerful regulator for your nervous system. A friendly chat, a hug, or spending time with someone who makes you feel safe and supported can soothe your nerves and lift your mood.
A Long Term Investment
Regulating your nervous system isn’t just about managing stress in the moment, the ability to regulate easily comes from actions that you take on a day to day basis. Doing the small, simple things listed above will have you to create a foundation for long-term emotional and physical wellbeing.
It can also be extrememly beneficial to work through unprocessed emotions that can be triggering your nervous system. If you’re ready to dive deeper, working with a coach who specialises in clearing the decks of your past conditioning and helping you with long term nervous system regulation can be a game-changer.
You deserve to feel calm, resilient, and in control. If you’re curious to find out more, get in touch!