The Science of Nervous System Regulation
Welcome to a Fresh Way of Living
Welcome to a journey of understanding the profound connection between your nervous system and your mental wellbeing. I created this guide to help anyone looking to build resilience in their lives and slow down stress response. With this simplified guide you will gain understanding of the nervous system, grow your language around the science of the nervous system, and practical tips to get you started! By the end, you’ll be equipped with the knowledge and tools to embrace a healthier, more balanced life. And who doesn’t want that?!
The Nervous System: A Blueprint of Balance
At the heart of our existence lies the intricate web of our nervous system, a complex network of nerves and cells that orchestrates every sensation, thought, and action we experience. It is here that we build memory, operate on autopilot, and grow our muscle memory. The nervous system is divided into two main parts:
Central Nervous System (CNS): Comprising the brain and spinal cord, the CNS serves as the control center for our body.
Peripheral Nervous System (PNS): This includes all the nerves outside the CNS, connecting it to the rest of the body. The PNS is further divided into the somatic nervous system (controlling voluntary movements) and the autonomic nervous system (regulating involuntary functions).
The Sympathetic and Parasympathetic Dance
Central to understanding nervous system regulation is grasping the delicate dance between the sympathetic and parasympathetic branches of the autonomic nervous system.
Sympathetic Nervous System (SNS)
The SNS is like the body’s gas pedal. It prepares us for action by triggering the "fight, flight, freeze, or fawn" response when we perceive threats. This increases heart rate, dilates pupils, and redirects blood flow to essential muscles. It’s important to remember that we do not have control over how we respond in stress through our SNS. This is our bodies way of getting us to safety. However, you can train your body to increase the amount of time between the trigger and the response, which does allow you more control in how your respond.
Recognizing the SNS in Action During Stress:
Increased Heart Rate: Your heart might pound in your chest as it pumps more blood to your muscles.
Rapid Breathing: You may notice quick, shallow breaths as your body takes in more oxygen.
Sweaty Palms: Your palms might get sweaty as your body activates its cooling mechanisms.
Tense Muscles: You may feel tension in your shoulders, neck, or jaw as your muscles prepare for action.
Dry Mouth: Saliva production decreases, leading to a dry mouth.
Tunnel Vision: Your field of vision narrows as your body focuses on the perceived threat.
Parasympathetic Nervous System (PNS)
Conversely, the PNS acts as the body’s brake pedal, promoting relaxation and restoration. It helps us rest, digest, and heal by slowing the heart rate and enhancing digestion. The PNS is the most underdeveloped part of most humans. With today’s hustle culture, constant state of stress, and continuous energy, people have dampened their ability to calm down and develop peace within their body. Learning to regulate your nervous system will help you to find your calm faster and allow your body to stay in that calm space for longer.
Recognizing the PNS in Action During Relaxation:
Slowed Heart Rate: Your heart rate decreases, creating a feeling of calm.
Deep, Steady Breathing: Your breathing becomes slower and deeper.
Relaxed Muscles: Tension in your muscles eases, and you might feel a sense of relaxation spread through your body.
Increased Salivation: Saliva production increases, aiding in digestion.
Digestive Activity: You might notice your stomach growling or other signs of digestive activity as your body focuses on healing and restoration.
The Vagus Nerve: A Key Player in Balance
The vagus nerve is a crucial component of the parasympathetic nervous system, extending from the brainstem to the abdomen. Because of its length it has also been known as the “wandering nerve”. As the longest nerve in our body, its job is to constantly scan for safety and potential threats. Learning to give our body “safety ques” we are able to help feed information to the vagus nerve letting it know that there is no need to activate your stress response to the slightest triggers around you. It plays a vital role in regulating heart rate, digestion, and respiratory rate, and is key to activating the relaxation response.
Recognizing the Vagus Nerve in Action:
Heart Rate Variability: Improved heart rate variability (HRV) is a sign of a well-functioning vagus nerve. You might feel your heart rate stabilize during relaxation.
Calm Breathing: Stimulating the vagus nerve can lead to deeper, more rhythmic breathing.
Gut Feelings: You might notice a "gut feeling" or changes in digestion as the vagus nerve influences your gastrointestinal tract.
Voice and Swallowing: Changes in voice tone and ease of swallowing can also indicate vagus nerve activity.
The Impact on Mental Health
When our nervous system falls out of balance, our mental health can suffer. The nervous system can be put into a hypoarousal state (numb) or a hyperarousal state (anxiety/panic). When we fail to make space for rest, relaxation, healing from our trauma or problems, we can become stuck in either of these states, leading people to burnout, anxiety, and depression. Understanding this interplay is pivotal in crafting effective interventions and fostering resilience.
Physical Signs of Nervous System Imbalance:
Persistent Anxiety: Constantly feeling on edge or worried without a clear cause.
Depression: Experiencing prolonged sadness, lack of interest in activities, and changes in sleep or appetite.
PTSD Symptoms: Flashbacks, hypervigilance, and avoidance of trauma reminders.
Chronic Fatigue: Feeling constantly tired despite adequate rest.
Digestive Issues: Experiencing stomachaches, indigestion, or irritable bowel syndrome (IBS).
Practical Tips for Regulation and Resilience
Fortunately, there are tangible steps we can take to support nervous system regulation and cultivate mental wellness:
Mindful Breathing: Harness the power of your breath to activate the parasympathetic nervous system. Deep belly breathing or diaphragmatic breathing can induce relaxation and reduce stress. Breathing is the fastest way to send a signal to the vagus nerve to let it know that you are ok.
Example Practice: Sit comfortably, place one hand on your chest and the other on your abdomen. Breathe in deeply through your nose, allowing your abdomen to rise more than your chest. Exhale slowly through your mouth. Repeat for several minutes.
Movement and Exercise: Engage in regular physical activity to release built-up tension and promote the flow of feel-good neurotransmitters like serotonin and dopamine.
Example Practice: Incorporate a daily walk, yoga session, or a quick dance break into your routine. Even 10 minutes of movement can significantly impact your mood and stress levels.
Mind-Body Practices: Explore mindfulness meditation, yoga, or tai chi to cultivate awareness and foster a deeper connection between mind and body.
Example Practice: Try a guided meditation app or attend a local yoga class. Start with short sessions and gradually increase the duration as you become more comfortable.
Nourishing Nutrition: Fuel your body with nutrient-rich foods that support brain health and regulate mood. Incorporate omega-3 fatty acids, antioxidants, and probiotics into your diet for optimal mental wellbeing.
Example Practice: Add fatty fish like salmon, berries, and fermented foods like yogurt or sauerkraut to your meals. Stay hydrated and limit processed foods and sugars.
Restorative Sleep: Prioritize quality sleep to allow your nervous system to recharge and reset. Establish a relaxing bedtime routine and create a sleep-conducive environment free from distractions.
Example Practice: Create a calming pre-sleep ritual, such as reading a book, taking a warm bath, or practicing gentle stretches. Ensure your bedroom is dark, cool, and quiet.
The Power of Regulation
By regulating our nervous system, we can expand our window of tolerance, improving our emotional resilience and responses to stress. This holistic approach allows us to heal and grow, fostering a deeper sense of vitality, presence, and joy in our lives.
Embrace Holistic Healing
Remember, there are ways to holistically train our bodies to heal and grow. By adopting these strategies, you can cultivate a brighter, more vibrant existence. Embrace this journey of self-discovery and self-care, knowing that each mindful step you take brings you closer to a balanced and fulfilling life.