7 WAYS TO CALM YOUR NERVOUS SYSTEM
Learn 7 practical ways to calm your nervous system and improve your well-being with simple daily practices.
Prolonged stress and burnout have become increasingly common, but calming your nervous system doesn't have to be complicated.
At NEUROFIT, we believe that true wellness starts with a balanced nervous system.
Let's explore seven practical ways to calm your nervous system and enhance your well-being.
Understanding the 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.
This often leads to a reduced Window of Tolerance, making even minor stressors feel overwhelming:
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 (Sympathetic) or shutdown (Dorsal Vagal), struggling to return to a state of balance.
The NEUROFIT Ring shows the six possible nervous system states, and the transitions between them.
1. 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.
2. 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.
3. Social Play
4. 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.
5. 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.
6. 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.
7. Reduce 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 into your nervous system without the need for a wearable device.
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 somatic exercises tailored to your unique needs.
These body-based exercises are designed to help you shift from a dysregulated state to a positive one in just a few minutes.
For example, the Body Tapping exercise is a NEUROFIT community favorite:
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, knowledge, and research 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, everyone'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.
