HOW TO REGULATE YOUR NERVOUS SYSTEM
Learn practical methods to regulate your nervous system and feel more calm, clear, happy and resilient.
Stress and burnout are common experiences in today's world, and they can significantly impact your well-being. The good news is that regulating your nervous system can be simple and effective. At NEUROFIT, we believe that lasting wellness starts with a balanced nervous system. Let’s explore some practical ways to achieve this balance.
Understanding Your Nervous System
Your nervous system is responsible for regulating your body's responses to stress. When it's balanced, you feel calm, focused, and resilient. However, chronic stress can dysregulate your nervous system, leading to symptoms like anxiety, depression, fatigue, and even chronic pain. And it can also make what used to be minor stressors feel much more challenging, due to a reduced Window of Tolerance:
A balanced nervous system is better prepared to handle stress and challenges.
Signs of a Dysregulated Nervous System
Recognizing the signs of a dysregulated nervous system is the first step in addressing the issue. Common symptoms include:
Edginess and irritability
Chronic anxiety or depression
Digestive issues
Insomnia
Emotional volatility
Frequent infections
These symptoms indicate that your nervous system is in a heightened state of alert or shutdown, struggling to return to a state of balance.
Causes of Nervous System Dysregulation
Several factors can contribute to nervous system dysregulation, including:
Chronic stress: Prolonged emotional stress can build up and negatively change your body's physiology.
Chronic stress builds up in the nervous system, leading to mental and physical health challenges.
Poor sleep: Inadequate rest disrupts your body's ability to repair and balance itself.
Negative habits: Behaviors like excessive screen time, poor diet, and lack of exercise can affect your mental health and nervous system.
Emotional trauma: Left untreated, traumatic past experiences can leave a lasting impact on your nervous system.
Practical Ways to Regulate Your Nervous System
Balancing your nervous system doesn't have to be complicated. Here are some practical methods that can help:
Daily Exercise
Regular physical activity is a powerful way to release built-up stress and improve your nervous system's resilience. Aim for at least 10 minutes of exercise daily to break a sweat and release endorphins. Our NEUROFIT App data shows that regular exercise supports both greater emotional balance and higher HRV.
Stillness Practice
Incorporating a stillness practice into your daily routine can help calm your nervous system. This can include activities like meditation, deep breathing, or gentle stretching. Aim for at least 10 minutes of stillness each day.
Social Play
Consistent Bedtime Routine
Establishing a regular sleep schedule supports a balanced nervous system. Ensure you have a relaxing bedtime routine, avoid screens before bed, and aim for 7-9 hours of quality sleep each night. Maintaining a consistent sleep-wake cycle can improve your HRV and overall emotional balance.
Avoid Late-Night Eating
Eating close to bedtime can disrupt your sleep and affect your nervous system's ability to repair itself. Try to have your last meal at least three hours before going to bed. Avoiding late-night eating can be very beneficial.
Limit Alcohol and Substances
Alcohol and other substances can impair your nervous system's function. Reducing or eliminating these can help restore balance and improve your overall well-being.
Manage Online Stress
Using Technology to Support Nervous System Regulation
Technology can be a valuable ally in your journey to balance your nervous system. The NEUROFIT app, for example, offers personalized tools and exercises designed to help you track and improve your nervous system health.
Check-In with Your Nervous System Daily
The NEUROFIT app encourages daily check-ins to help you become more aware of your nervous system's state. You can track your progress and identify patterns that affect your well-being.
The NEUROFIT App's check-in feature lets you strengthen your mind-body connection, measure growth, and get personalized coaching insights.
Measure Heart Rate Variability (HRV)
HRV is a clinically validated measure of nervous system readiness. The NEUROFIT app allows you to measure your HRV using your phone's camera, providing valuable insights without the need for a wearable device. HRV measurement is a key feature of our app.
The NEUROFIT App's camera-based HRV tech lets you measure your Heart Rate, HRV and more without needing a wearable.
Somatic Exercises
The app offers a curated library of exercises that can help you shift from a dysregulated state to a positive one in just a few minutes. These exercises are tailored to your unique needs.
For example, the Body Tapping exercise is a NEUROFIT community favorite:
The NEUROFIT App's smart exercise library matches you with somatic exercises that relieve stress within three minutes.
My Personal Journey with Nervous System Regulation
As someone who has lived through severe burnout, grief, and chronic stress, I know firsthand how challenging it can be to find effective solutions. My journey led me to explore various approaches, but it wasn't until I discovered the power of nervous system regulation that I truly began to heal.
Connecting with my husband Andrew, who also struggled with Complex PTSD, we combined our experiences and knowledge to create NEUROFIT. Our mission is to make nervous system regulation easy, accessible and straightforward for people around the world.
Frequently Asked Questions
What is nervous system regulation?
Nervous system regulation involves practices that help balance your body's response to stress and reduce the body's stress baseline, promoting a state of greater calm, clarity, happiness and resilience.
How long does it take to see results?
Many people experience a significant reduction in stress within just one week of using nervous system regulation techniques. Consistency is key for lasting results - but this can happen as fast as six weeks.
Can technology really help balance my nervous system?
Yes, everybody's nervous system is wired differently given our unique genetics and life experiences. Technology like the NEUROFIT app can provide personalized insights and exercises that make nervous system regulation easier and more effective.
Is nervous system regulation suitable for everyone?
Yes - whether you're dealing with chronic stress, burnout, or just looking to improve your overall well-being, nervous system regulation can benefit you.
Balancing your nervous system is a journey, but with the right tools and practices, it's entirely achievable and does not have to be complicated. By starting today, you can quickly experience the profound impact it can have on your life. And for more personalized guidance, consider downloading the NEUROFIT app and taking advantage of its comprehensive toolkit.
