Nervous System Regulation

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TODAY'S LEARNING
Nervous System Regulation

Nervous system regulation is a cascade of physiological responses our nervous system makes to reduce heightened states of arousal and increase states of calmness during times of distress.

In real life, we frequently apply this idea to explain how behavioral, social, mental, and educational changes are impacted by physiologic alterations.

In a dysregulated state, our sympathetic and parasympathetic nervous systems are imbalanced. We feel as though we have reached our limit, which impairs our capacity for problem-solving, reasoned decision-making, and constructive interpersonal interaction.

Chronic pain, migraines, trouble focusing, agitation, moodiness, insomnia, sweating, nausea, indigestion, anxiety, and a racing heart are just a few of the emotional or physical symptoms.

Knowing how to recognize dysregulation in our system and respond in an adaptive and protective way is a powerful wellness tool available to everyone.

Methods for Controlling the Nervous System

1. Yoga and physical activity

Exercise and yoga both contain aspects that are known to modulate the sympathetic response, and they both have significant positive impacts on mental and physical health. Exercise usually focuses on cardiovascular endurance and muscle strength, but yoga concentrates on breath regulation, postures, relaxation, and meditation.

Yoga affects the sympathetic nervous system's stress response by lowering blood pressure, raising immunity, slowing heart rate, and/or lowering cortisol levels. The beneficial effects of yoga on the autonomic nervous system seem to be larger for clinical populations including individuals experiencing depression and anxiety, hypertension, and elevated blood glucose, as well as breast cancer survivors.

Both directly through enhanced metabolic functioning and indirectly through lowering allostatic load associated with stress response activation, exercise contributes to better nervous system modulation.

2. Cyclic sighing

Cyclic sighing, also called the physiological sigh, is a double inhale followed by a slow exhale. It lowers breathing rate, which has an instantaneous effect on our autonomic nervous system.

In a comparison study of four mind–body techniques, five minutes of cyclic sighing improved positive affect and decreased respiration rate better than five minutes of mindfulness meditation. Although both techniques involve the breath, it seems that controlling our breathing may improve wellbeing better than passively focusing on breathing.

3. Alternate nostril breathing

A breathing method from hatha yoga called alternate nostril breathing (ANB) involves deliberate breathwork to enhance nervous system balance. Breathing from the left nostril lowers blood pressure and triggers the parasympathetic nervous system. Right-nostril breathing brings blood pressure back to normal levels and activates the sympathetic nervous system.

By lowering heart rate, breathing rate, and blood pressure, ANB balances our nervous system.

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About: Our trauma responses help us survive difficult life events, but when these responses activate without real cause, they can impede on our experience of life.

Transform stress into strength with this essential digital workbook, designed for anyone on a journey towards improved mental well-being and keen on understanding and regulating their nervous system.

Get access to a variety of worksheets, tools and techniques to help you become more aware of your body and emotions, and learn to manage them more effectively over time.

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