To regulate the nervous system, it is important to first understand your current state of arousal—whether it is hyperarousal (overactive) or hypoarousal (underactive)—and then apply strategies to either calm (downregulate) or energize (upregulate) your nervous system to bring it into a balanced state called the "window of tolerance." Common approaches include deep breathing exercises, mindfulness meditation, progressive muscle relaxation, moderate physical activity like walking or dancing, and spending time in nature. These methods help activate the parasympathetic nervous system, reducing stress hormone levels and promoting a state of calm and resilience.
Understanding Your Nervous System State
Regulating the nervous system begins with "nervous system mapping," a practice of assessing how alert or calm you feel by scanning your body, breath, and mental state. This self-awareness helps identify whether you need to bring your energy level up if feeling sluggish, or down if feeling anxious or overwhelmed.
Downregulation Techniques
To calm an overactive nervous system, try:
- Deep, slow breathing to activate the relaxation response.
- Mindfulness meditation or guided imagery to reduce anxious thoughts.
- Progressive muscle relaxation to release physical tension.
- Listening to calming music or using techniques like tapping (EFT).
- Gentle movement like yoga or tai chi to stimulate parasympathetic activity.
- Spending time in nature to lower stress hormones.
Upregulation Techniques
When feeling under-activated or sluggish, you can upregulate your nervous system by:
- Engaging in moderate exercise like jogging, dancing, or brisk walking.
- Listening to energizing music.
- Performing stimulating breathwork or movement-based somatic exercises.
Everyday Practices
Regularly practicing these regulation methods can improve vagal tone, strengthen resilience to stress, and enhance emotional well-being. Simple breath exercises, body awareness, and movement-based practices can be done anywhere and gradually retrain the nervous system for better balance.
By tuning into your body's signals and applying these strategies, it is possible to maintain or restore nervous system balance and improve overall calm and focus. This comprehensive approach helps bring the nervous system back into harmony between the sympathetic ("fight or flight") and parasympathetic ("rest and digest") branches, fostering health and emotional stability.
