And why is everyone in wellness waffling on about it?!

You know that feeling when you’re about to send a risky text, and your heart is pounding like you just ran a marathon... but you’re literally just sitting on your sofa in your jammies? Or when someone cuts you off in traffic and you suddenly turn into the Hulk? That’s your nervous system in action, friends.
As a mental health coach, I see people struggling with overwhelm, anxiety, and burnout all the time. And one of the first things I teach them is this: your nervous system runs the show. Knowing how it works and why - and learning how to regulate it - can be key to understanding your mental well-being.

Meet Your Nervous System
Your nervous system is like a vast ecosystem, constantly adjusting to keep you in balance. It consists of two main parts:
Central Nervous System (CNS): Think of this as the roots and trunk of a tree—your brain and spinal cord form the sturdy foundation that supports everything else.
Peripheral Nervous System (PNS): This is the network of branches extending throughout your body, carrying signals to and from the central system. It has two key systems:
Sympathetic Nervous System (SNS): This is your “fight-or-flight” system. Picture it like a gust of wind shaking the tree, sending signals of urgency and action when danger is detected.
Parasympathetic Nervous System (PNS): This is your “rest-and-digest” system, gently guiding the tree back to stillness when the storm passes.
Both systems are crucial, but in today’s fast-paced world, our sympathetic nervous system is constantly overworked. We’re stressed, overstimulated, and running on empty. The good news? You can train your nervous system to regulate itself better.
Signs Your Nervous System is Dysregulated
"Dysregulated" refers to a nervous system that isn't functioning smoothly—it’s stuck in overdrive (too much fight-or-flight) or completely shut down (freeze mode). Essentially, it means your body is struggling to find balance between activation and relaxation.
If your nervous system is out of whack, you might experience:
Chronic anxiety or panic
Feeling constantly on edge
Exhaustion, but difficulty sleeping
Brain fog and trouble focusing
Digestive issues (yep, your gut and nervous system are besties)
Sound familiar? You’re not alone. So, let’s talk about how to 'reset' your nervous system and bring some balance back into your life. Unfortunately, we cannot simply turn it off and on again, but we can "reset" it with some simple tricks to help shift from an overactive sympathetic nervous system (stress) to a calmer, balanced parasympathetic state.
Tips to Regulate Your Nervous System
Breaaaaaaaaathe Deep breathing can be like a magic off-switch for stress. Try 4-4-6 breathing: inhale through your nose for 4 seconds, hold for 4 seconds, and exhale slowly through purse lips for 6. Repeat a few times and you begin to feel calmer.
Get moving (but make it fun 🕺🏼) Exercise helps regulate your nervous system by burning off excess stress hormones. But here’s the key: it doesn’t have to be intense. Dance in your kitchen, go for a slow walk, or do some yoga. Your nervous system just wants to move, not compete in the Olympics.
Cold exposure (if you're brave enough)
Ever taken a cold shower and felt super awake afterwards? That’s because cold exposure helps reset your nervous system and improves resilience by activating your body's stress response in a controlled way, which boosts circulation, releases endorphins, and strengthens your ability to handle physical and emotional challenges. This quick "shock" to the system helps balance your autonomic nervous system, shifting you from a stressed state to a more alert and energised one. Try splashing cold water on your face or ending your shower with 30 seconds of cold water.
Humming, singing, or gargling
Yes, really. Your vagus nerve (the longest nerve in the body, extending from the brainstem down to the abdomen and plays a big role in relaxation) loves vibration. Humming, singing, or even gargling can stimulate it and activate your parasympathetic nervous system.
The mighty Vagus Nerve Nature therapy
Studies show that being in nature lowers stress and helps regulate the nervous system. No forest nearby? Even looking at pictures of nature can have calming effects. (Seriously, research backs this up!)
Weighted blankets & deep pressure
Ever noticed how a hug or a heavy blanket makes you feel calm? That’s because deep pressure activates the parasympathetic nervous system. If you’re feeling stressed, try a weighted blanket (here's s good list of options) or even pressing your palms together firmly.
You’re Not Broken, You’re Just Wired for Survival
If your nervous system feels out of control, remember this: your body is just trying to protect you. The goal isn’t to shut down your fight-or-flight response entirely (we need it sometimes!), but rather to teach your system how to switch between stress and relaxation more smoothly.
Start small. Pick one or two of these tips and incorporate them into your daily life. Your nervous system—and your mental health—will thank you.
You could also join me for a MindFlow group hypnovisualisation session to help with calming your nervous system and rewiring your subconscious to release stress & anxiety - find upcoming events here.
Stay regulated, friends 💚
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