Ways to Calm & Regulate the Nervous System
Our days consist of a plethora of stimuli, interactions, experiences, and stressors; some of which we are in tune to, & some of which only our subconscious picks up. Whether it be good or bad experiences or stressors, our body can respond with a wide variety of emotions that can send our body into a frenzy. We may find ourselves feeling tangled in state of “fight-or-flight”, alerting our sympathetic nervous system. A key part of our autonomic nervous system, our sympathetic nervous system keeps our mind and body in a state of duress and alertness when stressors and experiences are perceived as a threat. On the other hand, our parasympathetic nervous system sends our mind and body into a more relaxed state, focused on recovery and tranquility for our body to safely reset. When our nervous system operates more regularly in our sympathetic system, we can begin to feel undesirable symptoms including nauseas, irregular sleep patterns, weak immunity, anxiety, moodiness, memory difficulties, feelings of overwhelmingness, & much more. We all experience an overactive nervous system at various points in our lives, but it is important to ensure our nervous system doesn’t remain in a prolonged overactive state. Below I have curated helpful ways to calm your body & mind down while regulating your nervous system.
Cold Exposure
Cold temperatures, especially cold water exposure, does wonders for our nervous system & helps settle any inflammation we may have in our body. The shock of the cold water jolts our nervous system, helping us break away from the fight-or-flight mode our bodies remain in. Yet, some can be sensitive to such cold temperatures. Simply just placing both feet or hands in cold water or washing your face with cold waters is a great place to begin & will regulate your nervous system just as well.
Hum, Laugh, & Sing
As I discussed more in depth in a recent blog post, our vagus nerve is the main nerve in our parasympathetic nervous system & key in transitioning our bodies out of fight-or-flight mode. Due to its close proximity to our vocal cords, humming, laughing, & singing are great ways to stimulate the vagus nerve and regulate our nervous system. Additionally, singing & laughing allow us to take in more oxygen, helping improve our mood and energy levels as well.
Weighted blankets
Trying a weighted blanket is a great way to help activate the relaxation response in our body Due to the deep pressure of the blanket, it can help activate our parasympathetic nervous system, naturally allowing our body and mind to relax & find calmness.
Tapping
Tapping, speficially the emotional freedom technique, is an incredible grounding strategy & beneficial in regulating our nervous system. It is quite a simple technique where we gently tap on specific points of our body while our mind focuses on a calming phrase or mental image. Some common areas of the body to tap include our outer palm, the center of our forehead, below our nose, & below our lips.
Meditation
Meditation is always a helpful tool when it comes to calming our body & mind. There are a plethora of kinds of mediation to engage in, whether it be in stillness or in movement. One of my favorite ways to do this is to sit in quiet & safe space with my eyes gently closed and my focus on my breath or a calming mantra. This helps my body relax, centering my thoughts & calming my mind.
Aromatherapy
Essential oils like lavender and lemon have been shown to reduce cortisol levels, which is our stress hormone. In turn, such essential oils encourage rest, relaxation, & better sleep. The key to aromatherapy is consistency; the more we engage with these scents, our brain will begin to pair the scents to rest & relaxation, supporting & regulating our nervous system.
Movement
Exercise is a simple & effective way to regulate our nervous system, depending on the kind of exercise we engage in. High impact, HIIT, & other intense forms of exercise or cardio can cause stress on our body, spiking our cortisol levels. Low impact and breath-centered movement such as yoga, pilates, or going for a walk are great forms of movement when trying to regulate our nervous system.
Connect with Nature
This tip may be my favorite one! Immersing ourselves in nature can help heal our mind, body, & soul in countless ways. Surrounding ourselves in nature can promote feelings of mindfulness & allows us to be fully present in the moment we are in, grounding us. Taking a walk in the fresh air or an outdoor yoga class are great ways to connect with nature. Placing both bare feet on the ground is good a way to take your connection with nature one step further.
