How to Regulate your Nervous System Part 2 - Eight strategies for long term self regulation and peace in mind and body.

Hello everyone, 

I hope this article finds you well and feeling at ease in mind and body. 

Today, I want to explore the nervous system again, in part two of a series of posts aimed at creating awareness of how stress impacts our nervous system. My hope is that these posts will offer you practical ideas and strategies to self regulate, both in moments of high stress (and in this post in particular), to provide longer term solutions to weave into your daily life to maintain regulation. This post will focus on creating the building blocks to nourish, rejuvenate and soothe an over active nervous system in the long term. So, let’s build on part one of this series by taking a deeper dive into some practical ways to regulate the nervous system; to balance, nourish and support it for long term health benefits and a feeling of peace in mind and body. 

The autonomic nervous system is an unconscious system of the body which controls many bodily functions that we take for granted, such as our heart rate, digestion and respiratory rate. There are two branches of this system: sympathetic and parasympathetic. When we are relaxed and feeling peaceful, we are in our parasympathetic nervous system or “rest and digest.” But when we are “on” such as when driving, giving a talk at work, doing intense exercise, or even just dealing with problems with kids or other family members, we shift from our peaceful rest and digest state into our sympathetic nervous system, which is also known as “flight or fight.” Many of us spend a good portion of our days constantly “on.” Our hectic schedules with the demands of work and family, and even during our down time on screens, can fire up that flight or fight response. So it is essential that we understand and support this delicate part of our beings, to ensure that our sympathetic nervous system does not run the show! Being “sympathetic dominant”, is a term which means being stuck in flight or fight mode and unable to switch off. A sympathetic dominant state does not allow the body to function optimally: healing becomes impossible while cortisol and adrenaline course around the system, trying to deal with the emergency the body perceives. Recent studies show that up to 85% of us now live this way. So down regulating (deliberately practising shifting our nervous system from sympathetic to a parasympathetic state) and ensuring that we practice habits that will keep us in rest and digest mode for longer periods of time, is vital for our health and well being. 

Here are some ways to balance and nourish your nervous system to promote long term health and happiness: 

1). Rest is best - Healthy sleeping habits are key.

To balance the nervous system in the long term, healthy sleep habits that invite deep, nourishing, restful sleep are essential. We all know how the heaviness of a restless night can weigh us down. We feel sluggish in the body, foggy in the mind, we are irritable and generally feel less than our best. Over time, even mild sleep deprivation can drain our energy reserves and create chaos upon our delicate nervous systems. Balanced circadian rhythm is vital for health and for maintaining a strong immune system. Sleep deprivation increases the levels of stress hormones in the body and impacts our cognitive abilities over time. It is a quiet but insidious destructor of optimal health. For most people 8-9 hours of sleep each night is needed to function well, yet many of us survive on much less than that. Studies show that in North America an average of 4-6 hours is typical. It’s not enough for most people! Here is a link to increase your understanding of circadian rhythm: https://www.sleepfoundation.org/circadian-rhythm

Some tips to better sleep habits include:

• Turn off screens an hour before you want to go to sleep.

• Add lavender essential oil to a diffuser in your bedroom or apply to the soles of your feet before you get into bed.

• Aim to go to sleep and wake up at a similar time each day. Your body clock will thank you.

• Read something lighthearted, interesting or fun before you go to sleep.

• Try some restorative yoga poses half an hour before you go to sleep. Restorative yoga is amazing for soothing the nervous system and preparing for sleep.

2). Frosty mornings - The power of a cold shower!

Ok, you’ve heard me talk about the benefits of cold therapy before, but it is so powerful for our health and well being, and it is a real winner for balancing the nervous system in the long term. Cold water acts as a stimulant for our bodies; it activates the vagus nerve and this in turn reduces our stress response. The vagus nerve is part of the autonomic nervous system. It regulates our digestive system and heart rate, so it is an incredibly important aspect in how our bodies function. Taking a cold shower for even 30 seconds (you can build up the time as you progress on your cold water journey) after your usual hot shower, is simple but powerful medicine for your nervous system. Combatting the effects of stress, and reducing inflammation in the body, cold water therapy is something I practice every day. It takes very little time and starts the day in an exhilarating way. Try it and you will be amazed by how addictive it is! Here is a link to a post I wrote last winter about embracing the cold, and how it can work wonders for you: https://www.sacrednorthyoga.com/the-be-well-blog/embrace-the-cold-this-winter-and-let-it-work-for-you

Also, check out my 5, 5 Minute Practices that Will Change your Life post. Cold showers are one of these practices: https://www.sacrednorthyoga.com/the-be-well-blog/5-5-minute-daily-practices-that-will-change-your-lifenbsp

And here is a link to the Wim Hof method, created by the amazing Wim Hof, the master of cold therapy: https://www.wimhofmethod.com/

3). Move to Improve - Find movement that you love.

Moving the body for 30 minutes per day, if you can, is a great way to ensure that your physical and emotional needs are being met by movement. Some people love the high they experience from intense forms of movement, such as cardio, running, HIIT and other high movement forms of exercise. If that is you, then keep doing what you are doing. If these forms of exercise feel good to you, allowing your physical body to feel strong, and your emotional health to be served by an alert, but calm experience from this movement, then your nervous system is coping well. However, while this can be very healing to some, many people find if they incorporate a grounding type of exercise such as yoga, tai chi, hiking in nature, ballet inspired workouts or swimming, they notice a difference in how they feel energetically. When the nervous system is stuck in flight or fight mode, a slower, attentive type of movement works well to create the balance needed. Experiment with the movement you enjoy and notice how you feel afterwards. If you listen to your body and love the form of movement, you can’t go wrong. 

Try a yoga class here that will ground and energize you: https://youtu.be/Tb8RbHeZ6Ao

Experiment with the movement you enjoy, and notice how you feel afterwards. You can’t go wrong with yoga with a view!

4). Social, not social media.

We live in a world where social media is a dominant force. We communicate through Facebook messenger, What’sApp and text a lot of the time. While this technology is amazing, (and thank goodness it exists and kept us sane through pandemic times), it has become normal to not socialize with others in person nearly as much as we did even 10 years ago. When we are surrounded by others who we enjoy being with, laughing, talking, engaging in activities we enjoy and sharing similar interests, we move into our parasympathetic nervous system and our body, mind and spirit feels the benefits of these interactions. It’s as simple as that. So while social media and screens have a place in our society today, our nervous systems crave human interaction. Call a friend and set up a date to meet and enjoy each others company. Attend a class in person or an activity you find interesting. Visit a family member and have a cup of tea and a laugh about old times. Your nervous system will thank you.

5). Lose track of time - Engage in activities that captivate you.

Have you ever been so involved and so captivated by an activity that you have literally lost track of time? This happens to me when I am watercolour painting, writing, practicing yoga and wild swimming in a magical place in England called the Lake District. This state of being completely and utterly captivated by an activity that feeds your soul is called a Sacred State of Consciousness. When we lose ourselves in something that nourishes our heart in this way, whether it is art, music, movement or playing with our children, our nervous system becomes peaceful. It shifts beautifully into that rest and digest mode, and the tranquility created by this is the sacred state of consciousness. So find an activity that enchants you, one that creates delight and nurtures you on a  soul level. Then ensure that you weave it into your lifestyle and your nervous system will shift and balance effortlessly. 

Losing track of time with nature photography.

6). The true nature of things - Nature’s healing powers.

Countless studies have shown that being surrounded by nature is beneficial to health and well being. From the forest bathing (shinrin-yoku) movement in Japan, to the research on children with ADHD experiencing improved attention spans when spending time in nature; being outside communing with the beauty of our planet is definitely healing. Take a walk in the woods, feeling the mossy earth beneath your feet. Or sit beside the ocean, watching the rays of sunlight dance across the waves. Swim in a mountain lake, enveloped in the cool, glassy water. Or even just drink your coffee beside a beautiful old tree in your local park. Any time spent with Mother Nature will begin to balance your nervous system. Find some time each week to incorporate nature into your lifestyle, and the long term stability of your nervous system will be served by her magical healing powers.

The magical healing powers of nature

7). Sit with it - Meditation and breath work.

Just a few minutes of focusing on the breath, slowing it down and taking deeper inhalations through the nose has been proven to shift the nervous system from a flight or fight state to rest and digest. The breath is a powerful tool for down regulation and if we use this super power regularly, we can balance the nervous system in the long term. Meditation and breath work are no longer seen as something that only yogis or monks engage in; they are practices that are prescribed by health professionals the world over to reduce stress, stabilize emotions and improve general well being. Here are some tips to help you get started: 

• Insight Timer is a free app which has thousands of guided meditations and breathing exercises. Download it and try it out today: https://insighttimer.com/en-ca

• Gentle or restorative yoga classes focus on the breath, while the teacher guides the students through a sequence of recuperative yoga poses.

• Find a time which works well for your schedule and dedicate 5 minutes to sitting with your spine straight and focusing on your breath. Slow the breath down a little and use the mantra, “I am breathing in, I am breathing out.” When the five minutes is over, gently move and carry on with your day.

• Try my Savasana meditation class here: https://youtu.be/Qvj8Y2sGlIo
  
  

Take a few minutes to focus on your breath

8). Free your spirit - Develop a spiritual practice.

Developing a spiritual practice can be anything from yoga, meditation, journalling or energy work, to walking in nature or playing music. As long as it brings you a sense of peace and connects you to your true nature, it is a spiritual practice. Some people find their practice in gardening: feeling the earth between their fingers and connecting to source by tending plants and observing the cycles of life. Others find it in artwork: the creation of a piece that transpires from the soul and connects them to their divine nature. As mentioned above in point number five, when we absorb ourselves in something we love, our sacred state of consciousness is unveiled. A spiritual practice that truly nourishes your soul will nurture your entire being, create feelings of peace, and in the long term, balance your nervous system beautifully. 

I truly believe that our bodies hold the key to how we feel mentally, emotionally and spiritually. As I navigate my own health journey, I can reflect on many years of being on what felt like a hamster wheel of health: trying many approaches, but never being able to jump off that wheel of endless modalities and supplements. Since paying more attention to my nervous system, with short term ways to down regulate in moments of high stress and longer term strategies to nurture my nervous system, I am finally breaking free of the cycle. I encourage you to try the practices and ideas in part one and part two of this series and notice how you feel. It is my hope that peace in mind and body will prevail. 

Feel free to chat with me in the comments below, or send me a message on the Connect with Me page of this website. I am available to answer any questions from this post or part one of the series. You can also find me on Instagram and on YouTube. Come practice with me there, I would love to see you! 

And as always if this inspired you today, please share it with a friend; it might inspire them too! 

Until next time... Be Well!