Want to regulate your nervous system? look no further than this blog post.
Have you ever felt like you don’t have control over how you react to certain situations and then regret how it has invited more problems into your life, causing more damage than the original problem itself? Feeling bad that you are not able to get hold of yourself and navigate in this chaotic, overwhelming world with the clarity and calmness of a yogi? Stop blaming yourself. The real culprit is your dysregulated nervous system. It can affect your physical health too in addition to mental health. Hence the rise in the number of chronic autoimmune and lifestyle conditions. Regulating your nervous system is of paramount importance as it governs how you find your center in any given testing circumstance. It ensures resilience against life’s challenges, promotes vitality, and fosters a balanced, harmonious existence. Are you ready to enhance your mind, body, and soul with various tools that help you facilitate you to regulate your nervous system? Join me as we reclaim balance among life’s turbulences through 8 effective tools.
1. Deep breathing exercises
Deep breathing is a free-of-cost, simple yet effective tool to regulate your nervous system. Taking slow mindful breaths activates your parasympathetic nervous system which in turn puts your body in rest and digest mode as opposed to flight or fright mode when you are too stressed. The key is to increase the time your body is in rest/digestion mode. Simple techniques like diaphragmatic breathing, Anulom Vilom which is alternate nostril breathing can put things into perspective on a chaotic day. With constant practice, one can lower chronic stress, reduce blood pressure, and increase vitality and tranquility as vedic indian scriptures say. Start your Breathwork journey to regulate your nervous system.
2. Mindfulness meditation
Oftentimes we fail to be in the present and we suffer by holding on to the past or worrying about the future. Trying to pay attention to the current moment by just watching your thoughts without any judgment, can help you regulate your nervous system and reduce stress. With consistent practice, you can develop greater self-awareness and emotional resilience, allowing you to respond to life’s challenges with more clarity and ease. Various researches show that with consistent practice meditation can alter brain structure enhancing your potential overall and your mental health.
3. Spending time in nature
Spending time in nature is available for free to regulate your nervous system. Our body is made up of 5 elements: air, fire, space, water, and land. So is Mother Nature. Spending time connecting with nature helps you calm your nervous system and put it at ease. Techniques like grounding which involves walking barefoot on grass or sand can help you reduce your free radicals and thus reduce stress, researchers say. Doing activities out in the sun, gardening, taking a dip in the local lake, hiking through a green trail, or simply lying down at the park and staring at the sky can make a huge difference to your bad day.
4. Journaling
Journaling is a powerful tool for promoting nervous system regulation and emotional well-being. By verbalizing your emotions and putting them down on paper, can give an insight into your emotions and the mind-hand connection can provide you the capacity to hack your brain and move mountains. It gives you a detached and objective perspective of things and hence helps you arrive at a clear possible solution. With a daily habit of gratitude journaling you can rewire your brain to see the light on the darkest days, say researchers.
5. Yoga and Movement
Any kind of movement is medicine and promotes your physical and mental well-being. Ancient practices like Yoga where you combine gentle movements with breath awareness can help you relax your nervous system. These practices can improve flexibility, and balance, increase strength and improve your mental health as well. By incorporating yoga into your daily routine, you can cultivate a greater sense of calmness, inner peace, and resilience in the face of life’s challenges. Movement is key to regulate your nervous system.
6. Progressive muscle relaxation
Progressive Muscle Relaxation (PMR) is a relaxation technique that involves tensing and then relaxing different muscle groups in the body. It is referred to as Yoga Nidra in ancient Indian texts and it heals the part of the body you are focussing on. PMR is specifically used for people to release held-up emotions in their bodies and reduce the chronic pain and muscle stiffness in autoimmune patients. Consistent practice of PMR before going to sleep can increase the quality of your sleep and help your nervous system to regulate.
7. Social Connection and Support
Human beings are social animals as they say. To be loved, to feel connected are the primal needs of any human being. Developing and engaging with your community of people can give you a sense of belonging which in turn puts your nervous system in rest/digest mode. Doing a community-based activity like dancing or any activity of your choice can have a great positive impact on your mental and physical health reducing chances of heart disease, depression, anxiety etc., Whether you’re spending time with family and friends or participating in a support group, prioritizing social connection can help promote overall well-being and to regulate your nervous system.
8. 5 Senses Technique
By using the 5 senses human beings are bestowed with effectively at times of crisis can help you calm your nervous system. When you sense anxiety consuming you, you immediately pause where you are at and look out for the sky, observe any fragrance around you, observe the sounds around you, eat any item that you have access to preferably the one you like, touch any surface, and feel the texture. By engaging all of your senses with the objects near you, you will be able to come back to the present moment from the disturbing thoughts. Many Stanford studies show that this is an effective and free technique to regulate your nervous system and emotions immediately.
9. Spend time with your pets
Pets as we all know is a source of unconditional pure love. on a good day, bad day on all sorts of days pets love you the same without any expectations. A pet dog is excited to see you no matter what as soon as u enter the house. Having cuddle time with them on a daily basis will help you regulate your nervous system and help you with some good hormones too. Who doesn’t want to be loved unconditionally?
10. Sound Sleep
Having a restful sleep is very paramount in managing ones health. The quality of your sleep is more important than the number of hours of sleep. Switch off ur electronic devices one hour before bedtime and have a bed time routine to wind down. Sleeping according to circadian rhythm is the optimum way to regulate your nervous system and will reap you benefits in longterm.
As you experiment and figure out what works for you and incorporate them into your daily routine, remember that each breath, each moment of mindfulness, and each connection with nature is a brushstroke in the masterpiece of well-being mentally and physically. Take action today by incorporating these practices into your life, and watch as your nervous system harmonizes with a symphony of peace and resilience. Your well-being awaits—start your journey now.
This article is contributed by the author.