In recent years, "nervous system regulation" has become more than just a buzzword—it's a crucial approach to managing our overall health and well-being. But what exactly does it mean, and where do you begin?
What Is Your Nervous System?
The nervous system comprises of your brain, spinal cord, and nerves. Its job is to process and respond to the information brought in through your senses. It governs everything from your thoughts and emotions to automatic functions like breathing and heart rate.
The Two Sides of Your Nervous System
The nervous system is pretty complex. In this article, we are going to focus on the Autonomic Nervous System which is comprised of two main parts:
The Sympathetic Nervous System (fight or flight)
The Parasympathetic Nervous System (rest and digest.)
A healthy nervous system seamlessly transitions between these states. Think of it like this: you want to be alert and responsive when driving, but equally important is your ability to calm down after the stressful moment has passed.
Why Nervous System Regulation Matters
When the nervous system doesn't feel safe, it will default to protection mode and will stay more in the sympathetic fight or flight state. Modern life is stressful. Constant screen time, work pressures, financial anxieties, and social challenges can keep our bodies stuck in a perpetual state of high alert. This chronic stress can lead to a dysregulated nervous system.
Other factors that can contribute to a Dysregulated Nervous System:
History of trauma
Adverse childhood experiences (ACEs)
Illness or injury
Prolonged stress
Individual personality traits
The consequences of a chronically dysregulated nervous system are significant. Individuals frequently stuck in "fight or flight" mode are more susceptible to:
Chronic pain
Chronic dizziness
Neuropathy
Long COVID
Inflammatory conditions
Immune system issues
cardiovascular disease
Mental health conditions
Reproductive issues
Weight gain
Digestive issues
The encouraging news? Many people who actively work on "toning" their nervous system report substantial improvements or even complete reversal of these conditions.
Getting Started: Your Nervous System Regulation Journey
The good news: There are a lot of different approaches to improve your nervous system states. There is a lot to choose from, and you are bound to find something that works for you.
The bad news: There are a lot of different approaches. It can feel overwhelming, and you may try a few techniques that other people swear by, but do not work for you.
Tips for Nervous System Regulation:
Start slow. Introduce only one new technique at a time.
Be Patient. Some methods provide immediate relief, while others require consistent practice.
Be consistent. Nervous system work does not need to take up a lot of time, but it does take consistency to make meaningful and lasting changes. Changing your nervous system requires changing your lifestyle. (For example, adopting a strategy of taking three deep breaths before reacting EVERY time you get angry.)
Listen to your body. Pay attention to how different techniques or exercises make you feel.
Finding the right nervous system regulation technique is like searching for the perfect fitness routine—what works miraculously for one person might not resonate with another. I've witnessed countless individuals passionately recommend their "life-changing" method, only to find that when shared, it falls flat for others. I've experienced this phenomenon firsthand.
The reality is that nervous system regulation is deeply personal and requires patience and experimentation. That's why in my practice, I take a comprehensive approach. Instead of pushing a single solution, I offer a diverse range of exercises that address nervous system health from multiple angles: breathwork, posture, movement, mindset, and brain retraining.
To make this exploration more engaging and less intimidating, I developed "Nervous System Bingo"—a light-hearted and fun approach that encourages individuals to try different techniques, discover what works best for them, and stay motivated in their nervous system training journey. This method let's you try out different exercises, find out what works best, and increase motivation to incorporate nervous system training into your daily life.
We approach nervous system regulation as a gradual, collaborative process, exploring different techniques and assessing for effectiveness along the way. As people learn these practices, they develop the intuition to select methods that naturally integrate into their daily lives. Ultimately, things that are easy for you to implement consistently and feel effective tend to have lasting power in creating a more resilient nervous system over time.
If you are new to some of these nervous system regulation practices, I have listed out the description as well as the estimated time and difficulty for the first row of Nervous System Bingo exercises below:
If you would like the full Nervous System Bingo exercise description PDF, inquire directly to info@houseofbalancept.com.
Precautions:
Be aware that you might experience an initial increase in symptoms before feeling better.
If you're struggling or experiencing significant symptoms, consult a practitioner specializing in nervous system work.
A Word of Advice:
Finding the right nervous system regulation techniques is like creating a personalized wellness playlist. It takes time, experimentation, and self-compassion. The goal is to discover methods that feel natural, effective, and sustainable for you.
Remember, this journey is about progress, not perfection. Each small step towards understanding and supporting your nervous system is a step towards better overall health and well-being.
*Disclaimer: The information provided is for educational purposes only. Always consult with a healthcare professional for personalized advice. If you are interested in working with House of Balance, please book a free consultation.
Dr. Stephanie House has over 15 years of experience in the health and wellness field and currently owns her own practice as a mind-body physical therapist in Charlottesville, VA.
She holds post doctoral certifications in vestibular therapy, dry needling, yoga therapy, and pregnancy and postpartum. With extensive continued study on topics such as mind-body medicine, integrative health, breathwork, and somatic therapy, Dr. House's extensive knowledge and comprehensive approach gets to the root of movement dysfunction and pain.
If you are ready to change the way you move and feel, work directly with Dr. House or join the House of Balance Newsletter.
"I don't heal or fix people. What I do is get your body and mind to an optimal place so you can start to heal yourself. We all have a greater capacity to heal than we are led to believe. With the appropriate input and support, our bodies can do amazing things." Stephanie House, PT, Founder
For specific questions or inquiries, reach out to Dr. House directly: info@houseofbalancept.com or visit her website: www.houseofbalancept.com
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