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Regulating a dysregulated nervous system involves calming overactivation or supporting underactivity in the autonomic nervous system (ANS). This system controls your fight-or-flight (sympathetic) and rest-and-digest (parasympathetic) responses, and dysregulation often leads to symptoms like anxiety, fatigue, or difficulty relaxing. Here's how to help restore balance:
Practice Breath work
Breathing techniques can help shift the nervous system into a parasympathetic (calm) state:
-
Diaphragmatic Breathing (Belly Breathing):
- Place one hand on your belly and inhale deeply through your nose, letting your belly rise.
- Exhale slowly through your mouth.
- Practice for 5–10 minutes daily.
-
Box Breathing:
- Inhale for four counts, hold for 4, exhale for 4, and pause for 4.
Engage in Mind-Body Practices
These help regulate the ANS and reduce stress:
- Yoga: Combines movement, breath control, and mindfulness to calm the nervous system.
- Meditation: Focus on mindfulness or guided meditations to promote relaxation.
- Breath work practices: I love 'Breathing with Sandy' over on YouTube. He has some excellent breath work practices you can easily incorporate into your life.
- Tai Chi or Qi Gong: Gentle, flowing movements combined with deep breathing.
Use Cold Exposure
Cold therapy can stimulate the vagus nerve and enhance parasympathetic activity:
- Splash cold water on your face.
- Take a cool shower or immerse your face in cold water for 15–30 seconds.
- Use a cold bath or cold plunge (if you're lucky enough to access one), but make sure you get your neck in, or you won't get those powerful vagus nerve benefits!
Foster Physical Activity
Exercise releases endorphins, reduces stress, and balances the nervous system:
- Engage in moderate-intensity activities like walking, swimming, or cycling.
- Avoid overexertion, which can overstimulate the system (if you're already dysregulated).
- Strength Training: When done appropriately, strength training can be excellent for regulating the nervous system. It not only enhances physical health but also helps balance the autonomic nervous system (ANS), which controls the fight-or-flight (sympathetic) and rest-and-digest (parasympathetic) responses.
Prioritise Sleep
Rest is critical for nervous system recovery:
- Create a calming bedtime routine (e.g., read, journal, or take a warm bath).
- Avoid blue light exposure (screens) at least an hour before bed. If you need to use tech before bed, get a good pair of bluelight-blocking glasses with red lenses.
- Maintain a consistent sleep schedule.
Fuel Your Body Properly
Nutrition plays a key role in nervous system regulation:
- Magnesium: Magnesium relaxes muscles and calms the nervous system. A good-quality magnesium supplement is also wise to incorporate, as we often don't get enough magnesium in our diet or deplete the magnesium we do have because of so much stress.
- Omega-3s: Omega-3 fatty acids are found in fish, flaxseeds, açái berries/açái supplements, and walnuts; they support brain and nerve function.
- B Vitamins: Especially B12 and B6 for nerve health (beef multi-organs are an excellent source of B vitamins)
- Stay hydrated, as dehydration can exacerbate stress.
Activate the Vagus Nerve
The vagus nerve is a key player in regulating the ANS:
- Humming, Singing, or Chanting: Stimulates the vagus nerve and encourages relaxation. There are some awesome chants on YouTube that you can chant along with. You might feel weird at first if this is new to you, but I am telling you, you will become addicted!
- Laughter: Promotes parasympathetic activity and reduces tension.
- Cold therapy: Cold water immersion where you get your neck in the cold water) and cryotherapy.
Limit Stressors
Chronic stress can perpetuate dysregulation:
- Set boundaries to reduce overwhelm. Don't overload yourself; you're not a robot!
- Practice saying "no" to commitments or people that drain you.
- Incorporate small moments of joy or relaxation into your day.
Consider Professional Support
If nervous system dysregulation persists, seeking guidance from a professional can help:
- Therapists trained in somatic or trauma-informed practices Help release stored stress or trauma from the body.
- Chiropractors or bodyworkers: Address structural issues affecting nerve function. I prefer osteopathy over chiropractic as Oseto is more holistic.
- Biofeedback or Neurofeedback: Teaches you how to control physiological responses.
Ground Yourself
Grounding exercises help bring your system back into balance:
- Walk barefoot on grass, sand, or soil. Please do this as much as you can; it is incredibly powerful (and it's FREE!)
- Sit quietly and focus on sensory experiences (e.g., the feel of the ground and sounds around you).
Create Safety
A dysregulated nervous system often stems from perceived threats:
- Surround yourself with supportive relationships. Release anyone from your life (where possible) that is toxic to your health and nervous system. It's not always possible, so if you can't release them, can you limit the time spent?
- Create a physical and emotional environment where you feel safe.
Take Calming Supplements (if needed)
Consider natural options to support regulation:
- Magnesium: Calms the nervous system.
- Ashwagandha: Reduces stress and balances cortisol.
- L-theanine: Promotes relaxation without drowsiness.
Avoid Caffeine
Caffeine stimulates the nervous system, so if you notice negative effects after coffee or beverages/foods with caffeine, take note of this and perhaps aim to cut down on or eliminate it altogether.
Adverse effects from coffee are jitteriness, anxiety/nervousness, aggressive/agitated mood, heart palpitations, unusual sweating or sleep difficulties.
Go Gently & Consistency Is Key
The nervous system thrives on repetition and predictability. Incorporate some of these practices into your daily routine to gradually rebuild balance and resilience. Remember to go slow, and don't get overwhelmed by this list. It is only a guide. You can only do what you can and what you can fit into your life.
If symptoms persist or interfere significantly with daily life, consult a healthcare professional for personalised guidance.
You Might Also Like
You might also like our other nervous system blogs, such as:
- How to Activate the Vagus Nerve (this one is similar to the current blog)
- How Strength Training Benefits the Nervous System
Disclaimer: The information in this article is intended purely as information, not health advice. It is not intended to treat, diagnose, prevent, or cure, and one should always seek expert advice from their trusted health practitioner.
