In today's fast-paced world, our nervous system is often exposed to relentless stress. However, finding balance amidst the chaos is crucial for our long-term health. As someone deeply passionate about holistic wellbeing and how to leverage the natural tools we are given effectively, I want to share with you some gentle, efficient ways to regulate and harmonise your nervous system.
What Is and Does the Nervous System?
Our nervous system is a complex network that plays a pivotal role in our overall health and functioning. It is responsible for transmitting signals between different parts of our body and coordinating our actions and responses. Essentially, it acts as the body’s communication system, ensuring that all our organs and muscles function properly and respond appropriately to the current environment.
The nervous system is divided into two main parts:
1. Central Nervous System (CNS): Comprising the brain and spinal cord, the CNS is the control center, processing information and making decisions.
2. Peripheral Nervous System (PNS): Consisting of all the nerves outside the CNS, the PNS connects the CNS to the rest of the body and includes the autonomic nervous system (ANS), which regulates your involuntary body functions.
The Autonomic Nervous System: Sympathetic and Parasympathetic
The autonomic nervous system has two branches that work in correlation with each other to maintain balance and define which bodily functions are more active than others:
1. Sympathetic Nervous System (SNS): Often referred to as the "fight or flight" system, the SNS prepares the body to respond to perceived life-threats. It increases heart rate, pumps more blood through the system, dilates pupils, and releases adrenaline, among other responses, to prepare for action and 'fighting' or 'running'.
2. Parasympathetic Nervous System (PNS): Known as the "rest and digest" system, the PNS promotes relaxation and recovery. It slows the heart rate, increases digestive activity, allows all bodily functions to work at their optimum, and conserves energy, helping the body to heal and repair.
Modern-Day Stress: Like a Lion
In our ancestors' time, stress was typically a response to immediate physical threats to our survival like being chased by a lion. However, in our modern lives, stress often comes from non-physical sources like work pressures, financial worries, constant connectivity and social expectations. Despite the different sources, our bodies and minds cannot tell the difference and still react as if these stressors were physical threats, triggering the SNS, our 'fight or flight'.
Chronic activation of the SNS due to ongoing stress means that the system's focus is on survival, meaning the increase of blood pressure and heart rate, alertness, etc. This also means that the capacity of the remaining organs is reduced which ultimately leads to numerous health issues, such as anxiety, high blood pressure, digestive problems, weakened immune function and much more. It's like having a car engine constantly running – eventually, it will wear out.
Balance The Nervous System
To ensure the rebalancing and calming of our nervous system (the activation of our PNS), there are several methods to get out of fight or flight and back into rest and digest mode.
The Power of Grounding
Grounding activities are simple yet profoundly effective methods to anchor ourselves in the present moment. They help us reconnect with our bodies and the earth, creating a sense of stability, peace and calm.
1. Nature Walks: Spend time outdoors, whether it's a stroll in your local park or a hike in the mountains. The natural world has a unique way of soothing our frazzled nerves. Feel the earth beneath your feet, listen to the rustling leaves, and breathe in the clean, fresh air.
2. Barefoot Grounding: Take off your shoes and let your feet touch the grass, sand, or soil. This practice, known as earthing, can reduce inflammation and enhance your mood by reconnecting you with the Earth's natural energy.
Harnessing the Breath
Our breath is a powerful tool that we can access anytime, anywhere. Conscious breathing techniques help regulate our nervous system, reducing stress and promoting relaxation.
1. Diaphragmatic Breathing: Also known as belly breathing, this technique engages the diaphragm, allowing for a deeper, more nourishing breath. Place one hand on your chest and the other on your abdomen. Inhale deeply through your nose, letting your belly rise, and exhale slowly through your nose. Repeat for a few minutes, focusing on the rhythmic rise and fall of your breath.
2. Box Breathing: This technique, used by Navy SEALs to stay calm under pressure, is excellent for grounding and focus. Inhale for a count of four, hold for four, exhale for four, and hold again for four. This rhythmic breathing pattern quickly brings a sense of calm and balance.
3. Alternate Nostril Breathing: A traditional yogic practice, this technique balances the left and right hemispheres of the brain. Sit comfortably, close your right nostril with your right thumb, and inhale deeply through your left nostril. Close your left nostril with your right ring finger, release your thumb, and exhale through your right nostril. Inhale through the right nostril, close it, and exhale through the left. Continue this pattern for a minimum of 5 minutes.
Embracing Holistic Practices
Integrating holistic practices into our daily lives profoundly impact our nervous system health. Here are a few more practices to consider:
1. Meditation: Even a few minutes of daily meditation can significantly reduce stress and promote emotional well-being. Find a quiet space, sit comfortably, and focus on your breath or a simple mantra. Let your thoughts come and go without judgment.
2. Yoga: The combination of movement, breath, and mindfulness in yoga makes it an excellent practice for balancing the nervous system. Choose a style that suits your needs, whether it's the gentle stretches of Yin Yoga or the deep inner work with Traditional Hatha Yoga and meditation.
3. Mindful Self-Care: Become aware of your needs in challenging situations. This might mean removing yourself from an unkind encounter, choosing solitude over social activities or learning to say no when your capacity is reached. Cooking yourself a nutritious meal or taking a long bath with salts and/or essential oils can also do wonders to your nervous system.
Remember that for most of us, caring for our nervous system needs to be learned. Be gentle with yourself and explore these practices with curiosity and compassion. Your body and mind will thank you for it and reward you with a clearer mind, better regulation of your emotions and higher focus and productivity.
With love and light,
Anja
Visit the full blog section for more tips and inspiration on living a balanced, holistic life. 🌿
If you are ready to start your own personal journey to inner balance, here is how I can support:
1on1 holistic health coaching: looking at your sleep, nutrition, breathing habits and Ayurvedic constitution
1on1 transformational life coaching: finding your true values, dreams and goals in life and explore how to live in full alignment with them
Group yoga classes: Regular practices to balance the nervous system and mind through movement, breath and meditation (check our events section for schedule)
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