My top 5 tips for a regulated nervous system
We all experience stress, and all types of stressors whether positive or traumatic cause a response in the body. This response begins in the brain and triggers the sympathetic nervous system. Our autonomic nervous system is made up of two branches: sympathetic and parasympathetic. The sympathetic nervous system is what is often called our “fight or flight” response. We can also call it the “red zone”. When faced with something our body perceives as stress, it releases the stress hormone cortisol (our body’s primary stress hormone). A little bit of this hormone can be beneficial, but as adults, a lot of us chronically live in the “red zone” which has negative effects on the body. On the other hand, we have the parasympathetic nervous system, or, our “rest and digest” response. Let’s call it the “green zone”. When this response is activated, it slows down our heart rates, lowers blood pressure, and promotes digestion. The more time spent in the “green zone”, the healthier we will be.
Here are some of the ways that I like to take care of my nervous system:
movement- inviting daily movement that you actually enjoy can be very beneficial to your nervous system. try low-impact activities like yoga, stretching, or walking. what’s most important is finding what works best for you.
deep breathing- developing a deep belly breathing exercise into your day creates presence, slows your heart rate, and helps you feel more relaxed and clear-minded.
quality sleep- so many people in today’s fast-moving world lack quality sleep in hopes to fit more and more into their day. this wreaks havoc on not only your nervous system but so many other biological functions in your body. getting 7-9 hours of uninterrupted sleep in complete darkness is needed to take on your day ahead and keep your nervous system in a relaxed state. watch your caffeine intake and eat a balanced meal each morning with protein and healthy fats and you may notice a huge difference! (no more coffee jitters and anxiety)
shift your perception of stress- how you think has a huge impact on your body and nervous system. stress is a hardwired survival technique. practices such as mindfulness and deep belly breathing can help you recognize what actually requires your “fight or flight” response.
connect with nature- walking barefoot outside in the grass or on the beach allows you to receive electrons from the earth that contribute to a more relaxed state. benefits of getting outside include lower inflammation, better sleep from receiving natural light and balancing your circadian rhythm, and lower cortisol levels.
The more mindful we become about how to regulate the nervous system, the more relaxed and healthier we will feel in mind, body, and spirit. A little bit of stress is a good thing. When we bang our heads on the refrigerator door, or someone pulls out into traffic and cuts us off, that release of cortisol is needed to protect us. Once the moment is over, practice the art of letting go and deep belly breathing to regulate the nervous system, and bring you back into a relaxed state.
