How to Regulate Your Nervous System

Nervous System Regulation: Understanding the Network Within

Our nervous system is the intricate network that governs everything from our mood and emotions to our physical movements and balance. Think of it as the world wide web within our being, constantly communicating with every part of our body. It's not just limited to these functions; it's also intertwined with our immune, hormonal, and digestive systems. When this system becomes dysregulated, we can witness the emergence of health conditions like chronic pain, burnout, and various illnesses. In my practice as a naturopathic doctor, I've found that nervous system work is often the missing piece, yet it's an aspect many are hesitant to explore fully as it requires tuning into our body's sensations. With the work at Alchemia we align with nervous system work as a means to integrate your experiences fully.

Nervous system regulation is all about the ability to move smoothly through different states of arousal in response to stressors or stimuli. This adaptability allows us to respond to changes in our environment without becoming overwhelmed or stressed. Dysregulation occurs when we encounter experiences we perceive as traumatic or frightening, leaving us without the tools to cope effectively. Our thoughts can become entangled in trying to understand these experiences, often leading to beliefs of powerlessness or inadequacy. This can manifest in either an exaggerated nervous system response, where we react as if a threat is imminent even when it's not, or a suppressed response where we don't react to any stimuli at all.

The autonomic nervous system, which oversees involuntary physiological processes like heart rate, blood pressure, and digestion, is closely tied to our fear responses. This system has two main branches: the sympathetic (fight or flight/fawn or freeze) and the parasympathetic (rest and digest). We've evolved to survive, and these systems ensure our survival in dangerous situations. However, in today's relatively safer world, these responses may not always be appropriate for the stressors we face. It's crucial to begin working with our nervous system to adapt to the modern demands of life, and transcend our fear responses to evolve.

Many of us have experienced trauma, whether in childhood or other phases of life, leading to imbalances in our nervous system. Restoring balance and a sense of safety is essential for overall well-being. Often, the goal is to balance the sympathetic and parasympathetic systems, bringing the body back into a state of rest and digest rather than fight or flight. This is vital for numerous bodily functions, as the body prioritizes health and vitality when not in survival mode.

The parasympathetic nervous system further divides into the dorsal vagal system and the ventral vagal system, both associated with the vagus nerve. The first step in working with our nervous system is to bring conscious awareness to our current state. This can be challenging as these responses are often unconscious and out of our control. Repairing our nervous system involves creating a safe, soothed, seen, and supported environment.

The Pathways of Regulation

 Understanding the pathways of regulation shows us that movement is key for regulating the nervous system. Our bodies may need to move, our emotions may need to move, and energy or nervous system communication may need to move. Knowing what part of the nervous system we are working with in the moment allows us to choose appropriate motions and activities to support the balance within the body.

 Dorsal Vagal: Deep Preservation

The dorsal vagal system is like hitting the shutdown button. It immobilizes energy and halts the flow of energy, resulting in a state of deep preservation. Activities like gentle stretching, exposure to cold water, going outside in chilly weather, swaying or rocking, patting, and stretching can help in this state.

Fight or Flight: Sympathetic State

This is the activated state, characterized by aggressive energy and emotions such as panic, fear, anxiety, and worry. It's like encountering a tiger in the forest. Engaging in movement can be beneficial here – running with forceful energy, shaking, walking, dancing, and swallowing can help regulate the nervous system.

Ventral Vagal: Parasympathetic State

The ventral vagal system allows us to manifest and create from a place of calm. It's difficult to do so from any other nervous system state. Avoiding actions that don’t support this state is essential to maintain this state. Engaging in gentle movements, spending time in nature, and breathing when in the state can be helpful.

Mind, Body, Spirit, Connection

When approaching the nervous system, it’s helpful to realize it must be a multifaceted approach. The nervous system is holistic, it takes in information on all levels of our being, and a well-rounded approach considers this. To regulate our nervous system effectively, we must consider four aspects:

• Body: Somatic experiences, hormones, physiology, sleep, nutrition, etc.

• Mind: Thoughts and belief systems that arise.

• Spirit: Trust in the process.

• Connection: The importance of belonging and connecting with others.

Balancing the Nervous System

Working with our nervous system involves an ebb and flow of learning what works and what doesn’t for our unique bodies. Understanding our trauma blueprint and learning new ways to adapt to our environment efficiently is crucial. We aim to untether responses from our nervous system, creating new neural pathways and utilizing tools to empower ourselves in this process. Trusting our triggers to teach us is a powerful approach to rewiring our responses. This simply means we must lean into the full experience within our bodies and being in order to move through them fully, trusting that the body will find balance and any needed wisdom will arise from this process. 

At Alchemia we are huge advocates for building your own tool belt as you navigate through your life, and the same goes for nervous system regulation. Here are a few practices you might play with to see how they feel for you. Remember to lean into what works and discard the rest:

Balancing our nervous system is crucial for overall well-being and mental clarity. Here are some activities and practices that can help achieve this balance:

1. Meditation:

   - Meditation is a powerful tool for calming the mind and reducing stress.

   - Techniques such as mindfulness meditation, loving-kindness meditation, and body scan meditation can help regulate the nervous system.

   - Regular practice can improve focus, promote relaxation, and enhance emotional resilience.

2. Journaling:

   - Writing in a journal allows for self-reflection and processing of emotions.

   - Expressive writing can help release pent-up emotions and reduce anxiety.

   - Journal prompts, gratitude lists, and stream-of-consciousness writing are effective techniques.

3. Nature Connection:

   - Spending time in nature has a calming effect on the nervous system.

   - Nature walks, hiking, or simply sitting outdoors can reduce stress and promote relaxation.

   - Nature's sights, sounds, and smells have a grounding effect, helping to balance the nervous system.

4. Walking:

   - Walking is a gentle form of exercise that can calm the nervous system.

   - Walking in nature or even around your neighbourhood can boost mood and reduce anxiety.

   - Focus on the sensation of each step to bring mindfulness into your walking practice.

5. EFT (Emotional Freedom Techniques):

   - EFT, also known as tapping, involves tapping on specific meridian points while focusing on negative emotions or experiences.

   - This technique can help release emotional blockages and reduce stress responses.

   - There are many online resources and tutorials for learning EFT.

6. Plant Spirit Medicine Journeys (Macro and Microdosing):

   - Macro and micro-dosing with plant medicines like cannabis, or psilocybin mushrooms can help with rewiring the nervous system. Macro dosing with ayahuasca in a safe container of ceremony can also create profound shifts. 

   - These journeys can lead to insights, emotional healing, and a sense of connection with the universe.

- It's essential to approach these experiences with proper guidance and in a safe setting.

 
7. Hypnotherapy:

   - Hypnotherapy uses guided relaxation and focused attention to achieve a heightened state of awareness.

   - This practice can help reduce stress, manage anxiety, and rewire limiting beliefs.

   - Working with a qualified hypnotherapist can lead to profound changes in the nervous system.

8. Breathwork:

   - Various breathwork techniques, such as box breathing, alternate nostril breathing, or diaphragmatic breathing, can regulate the nervous system.

   - Deep, slow breathing activates the parasympathetic nervous system, inducing relaxation.

   - Incorporating breathwork into daily routines or as part of a meditation practice can have lasting benefits.

9. Yoga and Tai Chi:

   - Gentle movement practices like yoga and tai chi promote relaxation and balance the nervous system.

   - These practices combine breathwork with mindful movement to reduce stress and increase body awareness.

   - Both yoga and tai chi have been shown to improve mood, reduce anxiety, and enhance overall well-being.

10. Massage and Bodywork:

    - Massage therapy, acupuncture, and other bodywork modalities can release tension in the body and calm the nervous system.

    - These practices promote the flow of energy, reduce muscle tension, and enhance relaxation.

    - Regular sessions can have cumulative effects on nervous system regulation and overall stress reduction.

11. Creative Expression:

    - Engaging in creative activities like painting, drawing, writing, or playing music can be therapeutic for the nervous system.

    - Creative expression allows for emotional release, self-discovery, and relaxation.

    - Lose yourself in the process without worrying about the outcome to fully benefit from the calming effects.

12. Aromatherapy:

    - Using essential oils like lavender, chamomile, or frankincense can have a calming effect on the nervous system.

    - Diffusing oils, using them in baths, or applying them topically can promote relaxation and reduce anxiety.

    - Choose scents that resonate with you and experiment with different methods of application.

By incorporating these activities into your routine with a curious mind, you can support your nervous system's health and achieve a greater sense of calm, balance, and well-being. In conclusion, the regulation of our nervous system is a multi-faceted journey that requires deep self-awareness, patience, and a willingness to explore different modalities. By understanding the intricate network within us, we can begin to heal from past traumas, balance our responses, and navigate the complexities of life with greater ease. It's a journey of empowerment, one where we reclaim agency over our bodies and minds. Trusting in the wisdom of our nervous system is not just about healing; it's about reconnecting with our innate resilience and capacity for growth. Let's embark on this journey together towards a harmonious state of regulation and well-being.