Restoring Balance: 14 Techniques to Regulate Your Nervous System
Regulating your nervous system is crucial for overall well-being and maintaining a sense of balance in your life. Stress, if left unmanaged, can have detrimental effects on your physical and mental health. According to the American Institute of Stress, 33% of people report feeling extreme stress, and 77% experience physical symptoms caused by stress. This chronic stress can lead to a variety of health issues, including anxiety, depression, high blood pressure, heart disease, obesity, and diabetes.
OnePeak Medical founder Nisha Jackson, Ph.D shares 14 techniques to help you restore balance and regulate your nervous system. Try them and let us know how they help you.
Try a Physiological Sigh or Other Breathing Exercises
The physiological sigh, a deep breathing pattern consisting of two quick inhales followed by a longer exhale, can help calm the sympathetic system and activate the parasympathetic system. This deep breathing technique can reduce stress and anxiety, bringing a sense of calm and relaxation. Check out the deep breathing at Breathe Like the Ocean with Jeff Warren.
Move Your Body
Engaging in physical activities such as walking, yoga, or dancing can effectively relieve stress and regulate your nervous system. Exercise and movement help release endorphins, natural stress relievers, and improve overall mood.
Use a Weighted Blanket
Using a weighted blanket can activate your parasympathetic nervous system through deep pressure touch, promoting a sense of calm and relaxation. The gentle, consistent pressure from a weighted blanket can help reduce feelings of anxiety and improve sleep quality.
Meditate to Calm Your Mind
Meditation can help reduce stress and restore the nervous system by promoting deep relaxation. Sitting in a quiet space, closing your eyes, and focusing on your breath or a calming phrase can facilitate a sense of inner peace and mental clarity. Try to incorporate daily practice and start with just a few minutes, slowly increasing the length of your meditation.
Introduce Mindfulness into Your Routine
Practicing mindfulness and being present in the current moment can be therapeutic and grounding, helping to reduce stress and promote relaxation. Part of being mindful includes being aware of the things you say. Statements like “I am stressed” and “I don’t have time” can become your reality if you let it. Instead, change your inner dialogue and what you share with others about your current state to be more positive. Relax into your body and learn to Slow the Swirl in Your Mind in less than two minutes daily.
Sing or Laugh
Both singing and laughing can stimulate the vagus nerve, which is part of the parasympathetic nervous system. This can help promote relaxation and improve mood. Sharing jokes, watching a funny movie, or singing along to your favorite songs can effectively boost your mood and reduce stress.
Try Tapping
Acupressure Emotional Freedom Technique (EFT) involves gently tapping specific points on the body while focusing on a calming phrase. This technique is great for reducing stress and regulating the nervous system. Focusing on specific acupressure points can help disrupt the pattern of stress and calm the mind. Some common areas for tapping include the outer palm, center of the forehead, below the nose, and below the lip.
Connect with Nature
Spending time in nature can have a calming influence and promote mindfulness, naturally aiding in relaxation. Whether it’s a quiet walk in the park or taking a moment to appreciate the beauty of the natural world, connecting with nature can help reduce stress and restore your sense of peace.
Take a Cold Shower
A cold-water shower can jolt the nervous system and help reduce stress by activating the vagus nerve. The shock of cold water can stimulate deep breathing and increase alertness, providing a natural energy boost and mental clarity. Prepare yourself for discomfort and expand the boundaries of your comfort zone in this episode of the Daily Jay, Cold Showers.
Prioritize Sleep
Quality sleep is essential for restoring and rejuvenating the body and brain and contributing to overall nervous system regulation. Creating a bedtime routine, optimizing your sleep environment, and practicing relaxation techniques can all improve sleep quality.
Feed Your Brain
The brain uses a quarter of the food you eat, so be sure to give it plenty of good food for optimal functioning. A balanced diet with brain-boosting foods like walnuts, blueberries, and avocados can support neural health and function. Nutrient-rich foods help provide the building blocks for neurotransmitters and support overall brain health and function.
Take Naps
In addition to getting 7-9 hours of sleep every night, short afternoon naps can be highly beneficial by enhancing neuroplasticity and promoting brain function. A brief power nap of around 20 minutes can help improve cognitive function, mood, and overall mental performance, especially during the midday slump.
Set “Close the Day” Rituals
Prioritizing reflection and gratitude for small wins at the end of the workday can create conditions conducive to neuroplasticity and signal the importance of work-life balance. An end-of-day ritual can help transition from work to personal time and reduce the carryover of workplace stress into your personal life.
Expand Your Vocabulary
Make it a goal to learn one new word a day. According to experts, learning new words can help improve your cognitive function and memory, as it challenges your brain to make new visual and auditory neural pathways.
Incorporating these techniques into your daily routine can play a significant role in regulating your nervous system and promoting overall well-being. Remember to be patient with yourself as you explore these methods and find what works best for you on your journey to achieving balance and relaxation.