13 Simple techniques to help calm an overactive Nervous System
Walking
Yin Yoga
Meditation
Breathwork (a particular type)
Singing and humming
Physical activity
Journaling
Aromatherapy
Horseback riding
Spending time with safe people
Sunlight
Music (Tibetan bowls sound healing)
Stanley Rosenberg’s exercises
We’re used to thinking that our decisions are controlled by our mind, but in reality, it is the nervous system that’s bossing us around. Our nervous system is the mission control centre of our body and is responsible for how we feel and behave in the world. It affects how well we get along with ourselves and the world and how quickly we recover from traumas.
Here’s a list of a few less obvious things your nervous system is responsible for:
Quality of sleep
Energy levels
Clear thinking
Your behaviour in an argument
Ability to learn and retain information
Healing your body
Allergic reactions
When I was recovering from a severe cPTSD (Complex Post-Traumatic Stress Disorder) and Depression, I learned that nervous system regulation is the key to healing. You can do nothing else and still see incredible results.
What is the nervous system, in a nutshell?
Our central nervous system itself consists of many parts but the autonomic nervous system is divided into two: the sympathetic nervous system (SNS) and the parasympathetic nervous system (PNS).
The sympathetic nervous system (SNS) is responsible for this survival mode, and it can kick into action in a split second whenever our body senses danger. Our body determines danger depending on its experience, so naturally, if you were raised in an unsafe environment, your nervous system will be overactive. An unsafe environment doesn’t mean a war zone, it can be an unsafe home with little consistency and where your emotional needs were rarely met. An environment that made you into a hypervigilant person, constantly scanning the moods and emotions of other people.
The parasympathetic nervous system (PNS), on the hand, is responsible for “rest and digestion”, or all things calm-the-fuck-down. It is also responsible for the ‘social connection’ mode — when we feel relaxed, we are more likely to want to engage with other humans. Can you relate to the feeling of wanting to be left alone? Chances are, your nervous system needs a reset.
What do I do to regulate my nervous system?
There are many ways to regulate the nervous system and bring a sense of calm and balance to your life. The trick is to choose a few that won’t feel like a chore and stick to them.
A common misconception is that small habits won’t get us the desired result. In fact, the opposite is true. Not only do small habits affect our overall wellbeing, but they rewire the brain and make the entire healing journey easier.
One of the following practices help your body self-regulate.
1. Walking
Walking is a fantastic and one of the most effective tools to regulate your nervous system. It increases blood flow, releases inhibitions, and pulls you back into the present moment.
My healing really began when I decided I am the kind of person who gets up early and goes for a walk. The habit of getting out of the house and going for a walk helped me cope with the darkest depressive episodes and severe depression. Every time I think a walk can’t possibly help me, it does! On a particularly difficult day, I might feel relief for a duration of a walk, and you know what? I’ll take that!
If you want to learn more about the science behind this habit. I recommend reading In Praise of Walking by Shane O'Mara, as well as The Brain That Changes Itself by Normal Doidge which has an entire case study of a person who cured himself of Parkinson’s disease by walking!
2. Yin Yoga
I used to hate yoga with all my heart until I tried Yin. For whatever reason, all kinds of yoga I tried made me feel madder than before I unrolled my mat.
Yin is a type of yoga where poses are held for 2-5 minutes, and there is no pulling or pushing. It’s a gentle version that feels grounding and focuses on deep stretches and relaxation. Instead of moving quickly through poses and striving for perfection, like in Hatha Yoga, you hold each Yin pose for several minutes.
Yin Yoga is an excellent nervous system regulation tool that gives you instant relief. It will help your body drop into the parasympathetic nervous system and initiate ‘rest and digest’ response.
You can find thousands of Yin Yoga videos on YouTube. This 15-minute morning Yin Yoga practice with Kassandra is my favourite.
3. Meditation
Meditation changed my life. Dramatic, I know, but nonetheless true.
Meditation is known to rewire your brain and regulate the nervous system. It brings clarity, calm, and perspective. By placing your focus on the sensation of breathing you pull yourself out of shame about the past and worries about the future.
Even though I was introduced to the meditation practice by a Buddhist monk from Burma, today I use the Calm app to sustain my daily habit. Sitting for a 10-minute Daily Calm has long become my most important morning deed.
4. Breathwork (the one with longer exhale)
How many times have you been told to "just take a deep breath" when you are faced with a challenge or a hard-to-handle emotion? Feel free to forget this advice, for it is the stupidest one yet. Unless your goal is to work yourself up even more, you need to practice breathwork with longer exhales.
Longer inhales activate the sympathetic nervous system response and signal your body that you are ready to fight. The exhale, on the other hand, stimulates the Vagus nerve and helps switch into 'rest and digest' mode.
Incorporating breathwork into my routine helped me with uncontrollable fits of anger. At the beginning of my healing journey, when I lived with acute symptoms of PTSD, I struggled with triggers so much that I screamed at my partner all the time. When the sympathetic nervous system response is activated (and it is activated non-stop when you live with PTSD), everything is a big deal.
The trick is making breathwork a habit before shit hits the fan, otherwise, you simply won't remember to do it. I began practising breathing with the Calm app daily, which helped me remember to take a breather in the middle of a heated fight. I noticed that 10-minute practice helps significantly decrease distress, while 20-minute practice activated my inner Buddhist monk.
5. Singing and humming
Singing and humming improve heart rate variability, reduces blood pressure, and stimulate the Vagus nerve which activates PNS and the 'rest and digest' state. The Vagus nerve runs through the larynx and pharynx in your throat and is stimulated by the vibration of singing.
After years of practice, I now find myself humming whenever I am stressed. My body learned and automated the techniques that help it be resilient.
6. Physical activity
Regular physical activity can do wonders for your mood and overall well-being. By working out, you're pumping those feel-good chemicals like endorphins and serotonin into your body, which can help reduce stress and improve your mood.
Plus, it's a great way to boost your self-esteem and feel more accomplished. Whether it's a brisk walk, a yoga class, or a vigorous workout, or a dance, the benefits of physical activity are undeniable. As human beings, we are hardwired to move and when we do, magic happens.
There are many benefits of exercise, but it's important to remember that what works for one person may not work for another. Finding the type of activity that suits you can be daunting but is worth it in the end. Incorporating exercise into your daily routine is a powerful self-regulating technique that can boost your mental wellness.
7. Journaling
I've come to rely on the practice of journaling as a way to regulate my nervous system and better my mental health. For me, the simple act of writing down my thoughts, emotions and experiences can be a powerful tool for managing stress and anxiety. Whether it's through tracking my mood and sleep patterns, creating to-do lists, or just jotting down my feelings in a notebook, journaling has become an essential part of my self-care routine. It may not work for everyone, but for me, it has been a source of immense comfort and support on my journey towards inner balance.
One of the things I love about journaling is that it allows me to process my emotions and thoughts in a safe and controlled environment. Whether I'm feeling overwhelmed or just need to vent, writing in my journal gives me the space to let it all out without worrying about being judged or interrupted.
Another benefit of journaling is that it helps me to track my progress and identify patterns in my thinking and behaviour. By reviewing my entries over time, I can see how my mindset has changed and where I might need to work on certain areas of my life.
But perhaps the most rewarding aspect of journaling is the sense of self-discovery and clarity. As I write, I often find that I uncover insights and revelations about myself that I might not have otherwise realized. It's a therapy that doesn't require spending a few hundred dollars to be heard.
8. Aromatherapy
Aromatherapy is a powerful tool for regulating the nervous system and improving your mood.
Essential oils are made from concentrated plant extracts and when you inhale them, they interact with the limbic system in your brain, which is responsible for emotions, memories, and behaviours. This can help to balance out the production of neurotransmitters and hormones, which can have a big impact on how you're feeling.
I'll often use lavender oil to help me relax and get a better night's sleep. Bergamot is another one of my favourites, it can be really helpful in reducing feelings of stress and anxiety. And the best part? It's a natural and non-invasive way to take care of yourself.
9. Horseback riding
Horseback riding is not just a fun hobby, it's also a powerful tool for improving mental health. Studies have shown that it can reduce symptoms of anxiety and depression, increase self-esteem and self-confidence, and improve overall wellbeing. But what is it about horseback riding that makes it so effective?
First, there's the connection with animals. Being around horses can be incredibly soothing and grounding. Their presence can help us feel more present and less caught up in our thoughts and worries. This is partly because the horse's movement mimics the movement of the human pelvis, which is associated with the calming and balancing of the autonomic nervous system.
Another reason horseback riding can be so beneficial is that it requires focus and presence. When we're on a horse, we need to be fully present in order to ride safely and effectively. A horse responds to the slightest of movements, it is true when people say that you can control a horse with your butt chicks. Whenever I'm on a horse, I can't think about my to-do lists, problems, or anything else that might be stressing me out.
Horseback riding also offers opportunities to practice mindfulness and self-compassion. When we're on a horse, we need to pay attention to our own feelings and emotions, as well as those of the horse. Horses are said to be able to pick up your heart rate from hundreds of meters away. This relationship can help us become more attuned to our own needs and feelings, and also develop a deep bond with an animal.
Finally, horseback riding can also be a great way to get exercise. It's a fun, low-impact form of physical activity that can help improve cardiovascular health and strengthen muscles and joints.
10. Spending time with safe people
As human beings, we crave connection and touch. It's a fundamental need that science tells us is essential for our overall health, especially during stressful times. But what exactly happens when we receive that comforting touch from a loved one?
When we're touched by someone we trust and care about, it activates the parasympathetic nervous system and leads to a decrease in heart rate, blood pressure and stress hormone levels, while also releasing oxytocin - the hormone associated with love and bonding.
So next time you're feeling a little low, try reaching out to a loved one for a hug or a simple touch.
11. Sunlight
You know when you're feeling down, and someone tells you to "get some sun"? Well, turns out they might be onto something. Research has shown that sunlight can do wonders for our mental health and nervous system.
Exposure to sunlight can increase the release of serotonin, a chemical in the brain that can improve mood and reduce symptoms of anxiety and depression. Sunlight can also improve melatonin production, balance your circadian rhythm, and improve sleep.
So, next time you're feeling a little down, try getting some sun!
12. Music (Tibetan bowls sound healing)
When it comes to regulating our nervous system and improving our mental well-being, we often think of exercise, meditation, or therapy. However, music can also play a powerful role in this process. Studies have shown that listening to music can reduce anxiety and stress, improve mood, and even boost the immune system.
One of the ways music can benefit our nervous system is through its ability to regulate our heart rate and blood pressure, which helps to activate our parasympathetic nervous system and release the feel-good chemicals in the brain. Listening to music can trigger the release of dopamine and serotonin, the neurotransmitters that play an important role in regulating mood and emotions.
Sound healing with Tibetan bowls is an ancient technique that can be used for stress relief and relaxation. This method involves listening to the soothing sounds produced by the singing bowls, which can help to balance the body's energy and promote a sense of well-being. Tibetan bowl meditation can stimulate the vagus nerve, which plays a key role in regulating the nervous system.
Personally, I find Tibetan bowls sound healing the most effective way to regulate my nervous system. After an hour-long session, I feel like hugging the world (and I am not a hugger). This just proves that Tibetan bowls regulate the nervous system and put it in a state of social engagement.
13. Stanley Rosenberg’s exercises
In his book, Accessing The Healing Power of The Vagus Nerve, Stanley Rosenburg shares priceless knowledge about nervous system regulation.
One of the easiest exercises he describes in his book is called Basic Exercise. Lying down, interlace your fingers and put them behind your head. Slowly turn your gaze (but not your head) to your right elbow and pause for 30-90 seconds, until you swallow or yearn. Return to the centre and repeat with your left elbow. Pause until you swallow or yearn, return to the centre.
The Basic Exercise stimulates the Vagus nerve and resets the nervous system.
You can find videos of this simple exercise on YouTube. I always do it sitting down and it only takes 5-10 seconds for me to yearn or swallow. It is so basic that you can do it literally anywhere and as often as you need.
Conclusion
From the calming rhythm of walking to the uplifting power of singing, from the cathartic release of journaling to the deep relaxation of yoga, there are countless ways to activate the body's natural "rest and digest" response and bring balance into life.
It's important to remember that self-regulation takes time and consistent practice. Be patient with yourself and incorporate these tools into your daily routine. You'll soon find that you're better equipped to handle life's challenges and make decisions from a calm state of mind and body.
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