Restoring Harmony in the Nervous System (part 1)

Regulating your nervous system is key to promoting healing, reducing inflammation, and supporting overall well-being. When the nervous system is balanced, the body can smoothly transition between states of activation and relaxation, adapting to what’s needed in the moment. The nervous system serves as a bridge between the mind and body, carrying the memory of past experiences that may have caused distress.

Imagine your dysregulated nervous system as a fragile bridge swaying over a waterfall. It is unstable, and you're clinging to it, trying to stay grounded. Now, envision your regulated nervous system as a strong, solid highway bridge, supported by sturdy columns that keep you steady and secure.

Regulating this system is vital for your holistic health. When your nervous system is balanced, your mind and body can work together to heal and process more effectively.

Here are some strategies and practices to support healing through nervous system regulation:

Breath work

Breath work is a simple yet profoundly effective tool for regulating the nervous system. Shallow, rapid breathing often activates the fight-or-flight response, signaling stress to the body. On the other hand, slow, deep breathing stimulates a rest response.

Slow deep breathing can slow down your respiratory rate and increase blood supply. Just a few minutes daily can have a significant impact on your stress levels.

Deep belly breathing is a great place to start. Sit or lie down comfortably, placing one hand on your chest and the other on your belly. Inhale deeply through your nose, letting your belly expand. Exhale slowly through your mouth, allowing your belly to contract and squeezing your belly button in as you exhale

This can be done to a simple 4 count. Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds. Repeat.

Cold Exposure

Exposure to cold activates your vagus nerve, which helps to regulate the nervous system and reduce stress. Take a cold shower, splash cold water on your face, place ice or a cold towel on your face. A quick burst of cold water can shock the system and help reset your nervous system.

Grounding

Walking barefoot on grass or sand can help balance your energy and regulate your nervous system by reconnecting you with earth’s natural frequencies. I could write a book on this but I’ll keep it short and sweet. Nature has a calming effect on the body. Taking a walk in a park, sitting by a body of water, or simply getting fresh air can be incredibly grounding and restorative. If you are a plant mom/dad, re-pot a plant with your bare hands. Connecting with soil has the same grounding effects as walking on earth with bare feet.

Nutrition

The gut is often called the "second brain" because it contains millions of neurons and communicates directly with the brain via the vagus nerve. A balanced gut microbiome influences the production of neurotransmitters, like serotonin.

What we eat directly impacts our nervous system’s ability to function and manage stress. Key nutrients are essential for maintaining brain health, ensuring proper nerve communication, and reducing inflammation. When the gut isn’t healthy, it can lead to increased stress, anxiety, and other imbalances in the nervous system. Research suggests that about 90% of the body's serotonin is made in the gut, and low serotonin levels in the brain are often linked to conditions like depression and anxiety.

To keep it simple: you are what you eat babes. 

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