We often face multiple demands and pressures in our daily lives, making it difficult to find balance and maintain our well-being. But did you know that regulating your nervous system can help you perform better, reduce stress, and improve your overall health and well-being? In this post, we’ll explore the benefits of regulating your nervous system and give you actionable tips for incorporating this practice into your busy lifestyle.

What science says:

Practice deep breathing: Deep breathing exercises can help calm your nervous system and reduce stress. Take a few moments each day to practice deep breathing, inhaling slowly through your nose, holding it for a few seconds, and then exhaling slowly through your mouth.

Get enough sleep: Adequate sleep is essential for regulating your nervous system, and lack of sleep can lead to an overactive nervous system, making it harder to regulate emotions and stress. Aim for 7-9 hours of sleep per night.

Exercise regularly: Exercise can help regulate your nervous system by reducing stress hormones and increasing feel-good hormones like endorphins. Aim for at least 30 minutes of exercise most days of the week.

Practice mindfulness: Mindfulness can help regulate your nervous system by increasing your awareness of your thoughts and feelings. Try focusing on your breath, body sensations, or your surroundings.

Connect with others: Social support can help regulate your nervous system by reducing stress and increasing feelings of safety and security. Spend time with friends and family, join a club or group, or seek professional support if needed.

Let’s do this!

Now that you know the science behind regulating your nervous system and have actionable tips to try, it’s time to put them into practice. Start by picking one tip to focus on for the next week, then add in another as you feel comfortable. Remember, improving your nervous system function is a journey, not a destination. With consistent effort and practice, you can boost your performance and improve your overall health.

Further Reading:

Brown, R. P., & Gerbarg, P. L. (2005). Sudarshan Kriya yogic breathing in the treatment of stress, anxiety, and depression: part I-neurophysiologic model. The Journal of Alternative and Complementary Medicine, 11(1), 189-201.

Zaccaro, A., Piarulli, A., Laurino, M., Garbella, E., Menicucci, D., Neri, B., … & Gemignani, A. (2018). How breath-control can change your life: a systematic review on psycho-physiological correlates of slow breathing. Frontiers in human neuroscience, 12, 353.

Irwin, M., McClintick, J., Costlow, C., Fortner, M., White, J., & Gillin, J. C. (1996). Partial night sleep deprivation reduces natural killer and cellular immune responses in humans. FASEB Journal, 10(5), 643-653.

Baglioni, C., Spiegelhalder, K., Lombardo, C., & Riemann, D. (2010). Sleep and emotions: a focus on insomnia. Sleep Medicine Reviews, 14(4), 227-238.

Salgado-Sánchez, L., Rodríguez-Blanco, T., Rodríguez-López, Y., Sánchez-Muñoz, C., & García-Ortiz, L. (2020). Exercise as a therapy to improve cardiovascular