I have only recently started sharing my health journey with the CGS community, and that’s mostly because things got so bad that I sought out help from medical professionals. First, a gastroenterologist, then a therapist, and most recently, a naturopathic doctor. For the first time in years, I finally feel (and look) better.
I sought out the gastroenterologist to get some direction on my gut health. I knew things were off, but couldn’t pinpoint why or how. I was told to eat more fiber. After doing that for a year and a half, I saw a naturopathic doctor for other reasons, but she helped me see that my gut was inflamed. It’s been about 4 months since that realization and I’ve gone gluten and dairy free. My bloating is nowhere near where it was and I feel better overall.
I saw a therapist (again) a few months after my mom died. I knew I needed the mental health support, and I was right. I worked with her for a year until my insurance changed and I’m currently on the hunt for a new therapist. My naturopathic doctor suggested therapy, seeing as my nervous system was out of whack. After thinking about it, I realized that I have been in “fight or flight” mode for 12 years. My nervous system hasn’t gotten any rest. And now, my body was sending me all the signals to slow down. Ask me two years ago if I thought slowing down was an option and I’d have laughed in your face. I guess the joke is on me.
I understand now that if we don’t prioritize slowing down and regulating our nervous system, our body will force us to. Not sure how or what that looks like? I’m sharing 5 ways to regulate your nervous system, and why you actually need to.
First, Why Your Nervous System Matters
Your nervous system is like the command center of your body. It controls everything from how you react to stress to how you digest food. It regulates your heart rate, and processes emotions. At its core, the nervous system has two main modes:
Sympathetic Nervous System: Commonly known as the “fight or flight” response, this mode activates when you face stress or danger. It prepares your body to take action by increasing your heart rate, releasing stress hormones, and redirecting energy to essential functions like muscle activity. While this is helpful in short bursts, staying in this mode for too long can lead to chronic stress and burnout.
Parasympathetic Nervous System: Known as the “rest and digest” mode, this is the state your body enters when you’re relaxed and calm. It supports healing, digestion, and overall balance. This mode is where your body thrives, but many of us struggle to spend enough time here due to our never-ending responsibilities and busy schedules.
The Impact of Chronic Stress on Your Nervous System
When your nervous system is constantly in “fight or flight” mode, it never gets a chance to rest. Over time, this can lead to physical, emotional, and mental health issues, including: Gut health problems, fatigue and low energy, weakened immune system, and mental health challenges.
Chronic stress disrupts digestion, which can lead to issues like bloating, inflammation, and poor nutrient absorption. I’m sad to say that this is exactly what happened to me. I had been in “fight or flight” mode for years and it started to look like a growing mid-section and poor digestion. I wondered why I couldn’t lose weight, even though I was eating decently and working out 5 days a week. It took me finally seeing a naturopathic doctor to learn the importance of a regulated nervous system, combined with proper nutrition to heal my inflamed gut.
In addition to digestion issues, you could experience chronic fatigue. Your body is constantly burning resources to stay alert, leaving you feeling drained and exhausted, no matter how much rest you seem to get.
Not only that, stress suppresses your body’s ability to fight off illnesses and infections. If you always seem to get sick, your nervous system may need some regulation. Also, anxiety, irritability, and depression are often linked to prolonged nervous system dysregulation.
The good news is that you can train your nervous system to spend more time in the “rest and digest” mode, even when life feels chaotic. Regulating your nervous system can help you:
- Feel calmer and more in control, no matter what life throws your way.
- Improve your physical health, from better digestion to deeper, restorative sleep.
- Build resilience, allowing you to bounce back from stress more quickly.
- Enjoy a sense of peace and balance that makes it easier to focus on what truly matters.
By taking intentional steps to regulate your nervous system, you’re not just improving your mental and emotional health, you’re giving your entire body the care it needs to function at its best.
5 Ways to Regulate Your Nervous System
#1 Practice Deep Breathing Exercises
This was a suggestion from my naturopathic doctor and what a difference deep breathing makes. She walked me through an exercise of breathing in for 4 seconds, holding for 7 seconds, then breathing out for 8 seconds. Every time I take the chance to do this exercise, I feel better instantly.
Deep breathing activates the parasympathetic nervous system (you know the “rest and digest” mode), and that helps promote relaxation and calm down anxious thoughts or feelings. Some other breathing exercises to look into include diaphragmatic breathing and box breathing. Start with 5 minutes a day of deep breathing and build from there!
#2 Prioritize Rest and Sleep
I used to think that getting 6.5-7 hours of sleep a night was sufficient. Turns out, our bodies need closer to 7.5-8 hours to really get the benefits. Quality sleep promotes growth of our brain and muscles, repairs our nervous system and boosts overall health. It’s an essential part of feeling our best on a day-to-day basis.
The best quality sleep comes from a completely dark room, and not looking at screens for about an hour before going to bed. I’ll admit, the screen recommendation is tough to stick to. We’re so wired to always check our phones, but it’s messing with our nervous system!
Try to create a bedtime routine that helps you properly wind down for the day and guarantees you get those 7.5-8 hours needed for optimal health! Check out 5 Bedtime Habits for a Successful New Day for some tips!
#3 Engage in Gentle Movement
If you’ve been in the CGS community awhile, you’ll likely know that my mom died of a terminal illness back in 2023. It was such a stressful time for me (and my brother and uncle), and one thing that helped me feel at ease as much as possible was walking at my local park every morning. Being in nature, watching the sun rise, and getting fresh air made me feel alive and hopeful, despite what I was experiencing.
It’s a habit I’ve continued to take on, because of how amazing it feels. Here’s a picture of the view I get every time I walk at the park (which has become a Monday through Friday routine):
When you’re looking to regulate your nervous system, it’s important to prioritize consistent, gentle movement. Low-impact activities like yoga, walking, or stretching can make you feel calm and centered.
While this may not be the ideal type of movement for weight loss or maintenance, it’s critical for nervous system regulation. The goal is for this movement to feel restorative, not exhausting.
#4 Cultivate Mindfulness
The mind is a powerful thing. It can go a million miles a minute and while that may be useful in some instances, it’s not useful when regulating the nervous system! The practice of calming your mind, through meditation or deep breathing can help reduce stress and foster nervous system regulation.
Some simple ways to cultivate mindfulness into your daily life include meditating (I love the Balance app), mindful eating, journaling, or short guided meditations. Check out 5 Ways to Incorporate Mindfulness into Your Daily Life for some more guidance.
#5 Nourish Your Body with Intentional Choices
The final way to regulate your nervous system is to fuel your body with proper nutrition. As I mentioned earlier, my “fight or flight” state of being led to some very severe gut issues. I had to completely cut out dairy and gluten, get on a supplement routine, and work to remove the excess bacteria in my gut.
If you can avoid getting to that point, please do. Start implementing dietary changes that reduce overall inflammation and support a balanced nutrition – things like limiting caffeine, eating whole, natural foods, and avoiding sugar and alcohol whenever possible.
For me, making these changes helped me feel better but the excess weight I had put on began to disappear! Not only do I feel better, but I look better. I’m still on this journey…I still have a lot of work to do, but after 3 months, I can already see the benefits!
Related: 6 Healthy Living Rules to Help You Feel Amazing
Regulating your nervous system will be an ongoing process, but that’s okay. Small, consistent actions to de-stress will go a long way. And, trust me, I’m telling myself the same thing! I will be focused on making sure I can keep my stress levels under control. I hope you’ll join me in that!
I’d love to hear your experiences with an unregulated nervous system. Any tips to share? Drop a comment below and let’s discuss!
-Raya
The CGS Team
