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In a world focused on physical fitness, gyms, and workout classes, what type of fitness are we doing for our mental health? For all the women out there who have way too much on their plates, juggling home, career, goals, and basic human needs, rest and recovery seem to fall by the wayside. Just as we stretch to improve our range of motion, we must stretch our minds with moments of stillness, regulation, and a way to create space in our overstimulating world.
Learning how to regulate your nervous system is one of the best ways to improve your sleep, focus, and overall well-being. The phrase “nervous system regulation” may be the latest wellness buzzword or phrase, but let’s dig into what that really means and if “regulating” your nervous system is worth your effort. Spoiler: it might take less time than you think!
The phrase “nervous system regulation” has certainly become oversimplified. It’s important to stress (pun intended) that this is not a one-time panacea. Nervous system regulation, ideally, is a daily practice that centers you and helps you to handle your stress in a healthier way, promoting better sleep quality, improved focus, and a better overall well-being in the process.
Why Does My Nervous System Need Regulating?
Your nervous system is comprised of two systems, the sympathetic and parasympathetic. The sympathetic nervous system excites you, or gets you ready for some sort of stress response. This is better known as the fight-or-flight response, triggered by adrenaline. For example, you could be in the sympathetic state by doing an intense workout, dealing with stress during an argument, or being exposed to an unsafe environment. Conversely, the parasympathetic nervous system relaxes you, allowing your body to rest, digest, and recover.
These two states are designed to strike a balance, ensuring the body doesn’t stay in either for too long. However, for many of us, our modern day demanding lifestyles keep us humming in a sympathetic state much longer than we should. As a result, we see a society of people largely struggling with poor sleep, lack of focus, and general malaise.
Not all of us can change our lifestyles so dramatically, instead, we learn how to manage stress levels through various methods like nervous system regulation. While this sounds elusive, humans have a direct route connecting the nervous system to the gut called the vagus nerve. This is the primary pathway of the parasympathetic nervous system. As the nerve travels from the brainstem down to your organs, it runs right through the carotid sheath in your neck, directly adjacent to your vocal cords, larynx, and pharynx and can even be stimulated by talking or singing. That’s why it can feel like a good release to belt out a song or chat with a friend!
Stimulating your vagus nerve is just one way to reset your nervous system and restore some balance. By regulating your nervous system, you can remind your body you’re not heading into battle, that you are safe. Learning how to calm your nervous system is a skill that can benefit you in various areas of your life. It’s not easy, but it’s simple.
Starting with Awareness
The first thing to do in the process of regulating your nervous system is to become aware of triggers. Becoming aware of triggering moments or times of stress is part of regulating and learning what doesn’t work. You may know obvious triggers for yourself, like too little sleep or when it’s time for a snack, but let’s go deeper. Notice the times you feel flustered, annoyed, upset, frustrated, etc.
Too often, we have so much on our plates that we spend most of the day reacting to what’s happening, putting us through a rollercoaster of highs and lows. This is what nervous system dysregulation feels like. Part of breaking the cycle is noticing the pattern. Ideally, you can log this information into a journey or some kind of list, both for transparency and accountability.
Nervous System Regulation Techniques
Once you become aware of what is triggering you, you can create a regimen for dealing with nervous system dysregulation, whether that’s a daily practice or as needed. Try starting with small habits you can build upon once you build your consistency muscle. Thankfully, most nervous system regulation techniques are quite simple in nature, and don’t actually require too much time, especially if you turn it into a consistent practice.
Of course, you could lengthen the time you do these habits if you have availability in your schedule, but the following small habits are great for busy individuals:
- A 5-minute meditation
- 10-minute eyes closed body scan
- Box breathing technique for moments of acute stress
- 2-minute vagus nerve stimulation with your Truvaga Plus
- Grounding in nature for 15-minutes
- Gentle stretching or yoga 10 minutes daily
Try some of these regulation techniques over the next couple weeks, and add some more for good measure. Figure out which habit brings you calm, make sure it’s one you enjoy doing. Now repeat daily.
The Real Test: Practice
Just like any wellness activity, nervous system regulation is more of a practice, a commitment to yourself. The commitment being whatever habit you find brings you stress relief in a manageable way that works for you. Meditating once is not a magic bullet. You may experience near instant relief, but the true benefits of nervous system regulation comes through a compounding effort.
Minimizing how many highs and lows your body experiences daily and focusing on maintaining a more consistent equilibrium is essential to creating more space within your mental health. Integrate these habits into your life, but don’t be discouraged when you miss some sessions. Allow yourself to show up imperfectly and get back to it instead of falling off for good. Creating a habit is not about doing it perfectly, but doing it consistently.
Ready to Reach Calm?
Whether it’s going for a walk to clear your head, forest bathing, or spending some downtime with your Truvaga Plus, you deserve calm. Women deserve to feel healthy, not just physically, but mentally and emotionally as well. Particularly as a caregiver, so much is being asked of you, it’s important you find the pockets of time and cultivate some time for yourself, even if it’s just two minutes.
Frequently Asked Questions About Nervous System Regulation
What is nervous system regulation?
Nervous system regulation refers to practices that help balance the sympathetic (fight-or-flight) and parasympathetic (rest-and-digest) systems. When your nervous system is regulated, your body can respond to stress more effectively instead of remaining in a constant state of overwhelm or hypervigilance.
How do I know if my nervous system is dysregulated?
Common signs of nervous system dysregulation include poor sleep, chronic stress, irritability, anxiousness, brain fog, fatigue, and difficulty relaxing even during downtime. Feeling “wired but tired” or emotionally reactive throughout the day can also indicate your nervous system needs support.
How long does it take to calm your nervous system?
Some techniques, such as deep breathing or vagus nerve stimulation, can create noticeable calm in just a few minutes. However, long-term benefits come from consistency. Regular practice helps your nervous system learn how to return to a calmer baseline more easily over time.
Can busy women really benefit from short nervous system regulation practices?
Absolutely. Nervous system regulation doesn’t require long sessions or major lifestyle changes. Brief practices throughout the day—between meetings, before bed, or during stressful moments—can significantly reduce overwhelm and improve mental clarity.
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