‘Calm Down’
The Truth about a Regulated Nervous System
Buzzy phrases like ‘regulated nervous system’ might sound like something suited for the single coffee shop social influencer to explore... And for you to read about in their next post. Like an afternoon void of to-do lists and filled with cafes, books, and frothy matcha’s, something you just don’t have time for.
It’s giving romantic, but unrealistic.
Pop psychology is often misconstrued in that way. The term may have just started making its way into your algorithm, but the idea itself is ancient. Now, there are a myriad of methods to regulate our nervous systems and improve our overall well-being, it’s just a matter of finding what works on an individual level.
Nervous System Breakdown
In the educational sense, not the ~ mental ~ sense…
Seriously, let’s take a moment to understand what it is we’ve been told is so important to ‘regulate’.
The nervous system is divided into two main categories: central and peripheral. The central nervous system regulates automatic functions of the brain and the spinal cord, like breathing and digestion.
It’s the latter we’re talking about when it comes to self regulation. In particular, the sympathetic and parasympathetic nervous systems that come under the umbrella of the autonomic nervous system that’s in charge of voluntary movements of skeletal muscles.
The sympathetic nervous system activates the innate survival mechanism of fight or flight, whereas the parasympathetic nervous system is in charge of rest and digestion. The key to regulating the nervous system is calming the sympathetic nervous system and activating the parasympathetic nervous system.
Regulation V. Damage Control
Now to deliver the tough news… This isn’t something you can opt to take care of when there’s time, or when something less than ideal hinders your plans. Instead of doing damage control after you have an anxiety attack in the Target parking lot, you could be preventing the quick onset of anxiety altogether.
To really and truly have a regulated nervous system, small lifestyle changes can easily be adopted into your routine that can limit trauma responses and anxiety. Finding what works for you might take some time, but will be worth it when you start to notice how much better you feel.
Regulation Tactics
Although it’s not ‘one size fits all’ and what might work for you might not work for someone else, there is a unique cocktail of tactics out there just waiting to be crafted for your own self betterment.
Breath Work
There are pranayama exercises that cater to all different needs. Some, such as belly breathing, reduces your stress response by slowing your heart rate and lowering your blood pressure. Others can be used to energize and enhance your mood. Implementing a daily breath work practice, even just for 5 minutes a day, can aid in your overall well-being.
Movement
Staying active, through daily exercise such as yoga or walking, is a great way to activate the parasympathetic nervous system, regulating the body’s stress response, releasing pent up energy, stimulating the vagus nerve, and boosting endorphins.
Somatic Check-ins
There’s a lot to be said about journaling and different methods to check in with your feelings… But it’s just as important to check in with the physical body. It’s true, the body does keep the score, and being able to identify what you’re feeling in the body and where is a great tool for feeling safe in your own skin.
Spending Time Outside
One of the simplest ways to get those happy hormones going is to soak in the morning sun. Extra points if you’re able to spend time in nature, reaping the calming benefits of being surrounded by greenery and listening to the birds sing.
Playtime
Unstructured playtime is something generally prioritized for young children… But actually remains beneficial into adulthood for the regulated nervous system. A sense of safety and connection is fostered through play in adults and children alike. So next time you push off scrabble night in the name of productivity, remember just how productive games can be.
