Last week, we delved into the importance of understanding our nervous system and how it plays a pivotal role in managing chronic stress. This week, let’s build on that foundation by exploring some practical techniques to help regulate our nervous system. Trust me, these small steps can make a big difference.

A PRACTICE SO SIMPLE, YOU’LL WONDER WHY YOU DON’T PRACTICE MORE

Place a hand on your body (it can be over your throat, heart, or belly, wherever you notice sensation) and imagine telling your body, “Hey, thank you for showing me (insert sensation you’re experiencing). I hear you.”

WHY THIS PRACTICE IS EFFECTIVE (EVEN IF IT DOESN’T FEEL LIKE IT AT FIRST)

When we try to bulldoze over unpleasant sensations in favor of feeling good, we implicitly tell our bodies they cannot be trusted, which only makes the unpleasant sensation louder as our body tries to communicate an imbalance. The act of placing your hand on your body, thanking it for alerting you, and acknowledging safety is a great first step in regulating your nervous system.

WHAT IS NERVOUS SYSTEM REGULATION?

When life’s stressors come knocking, your nervous system can either go into overdrive, like a runaway train (that’s the fight-or-flight mode), or slow way down, like a lazy Sunday (that’s the rest-and-digest mode). The goal is to keep these responses fluid so you’re not always revved up or unmoving. This fluidity helps you feel centered, capable, and ready to handle whatever comes your way. Sometimes, it helps to think of it as finding your own rhythm in the dance of life, making each step a bit more graceful or, when necessary, assertive.

That’s exactly what we aim to achieve with practices like deep breathing exercises and mindful movements like yoga.

TWO MORE PRACTICES FOR NERVOUS SYSTEM REGULATION

1. One of my favorite techniques is diaphragmatic breathing. It’s as simple as placing your hand on your belly, taking a deep breath in through your nose, and feeling your belly rise. Exhale slowly through your mouth, letting your belly fall. This is great to employ when you’re all in your nonstop feels.
2. Another gentle approach is taking a mindful walk. Pay attention to the sights, sounds, and smells around you. A mindful walk sends calming signals to your nervous system, helping it to relax and release stress while encouraging gentle movement, which is can be helpful when you find yourself in a freeze state.

WHAT NOW?

This week, I invite you to try one of these techniques. Whether it’s diaphragmatic breathing, a mindful walk, or another practice that resonates with you, take note of any shifts in your body, mood, or stress levels. By intentionally incorporating these simple yet powerful techniques into our daily routine, we can shift our stress response from merely surviving to truly thriving.

I’d love to hear about your experience! Your journey is unique, and every step you take is worth celebrating.