Nervous System Regulation
Supporting Your System
Moments in life arise when things just feel a bit overwhelming. We may find that our thoughts speed up as our bodies begin to accumulate tension or restlessness, in response to what is going on around us — for some we might even find that we respond to tension in ways that dont feel quite like ourselves.
In these moments, its common to wonder: How do I get back to feeling like myself again?
One answer lies in understanding how your nervous system works, and shifting from automatic reactions to intentional responses when stress is encountered.
The Nervous System, Simplified
At its core, your nervous system is constantly scanning your environment to discover: Am I safe right now? Based on the results of that assessment, it shifts between two primary states:
Sympathetic Nervous System (Activation)
This is your body’s way of preparing you to meet a challenge. This state is not inherently negative as it helps us navigate stress, take action, and stay alert. In the body this can feel like:
Increased heart rate
Faster breathing
Heightened Awareness
Urge to act, fix, or respond quickly
Parasympathetic Nervous System (Restoration)
This is your body’s way of returning to balance. Regulation isn’t about staying within this state all the time, but rather honing the ability to move between activation and restoration with flexibility. In the body this can feel like:
Slower heart rate
Deeper, steadier breathing
A sense of grounding or ease
Space for reflection
The Skill of Regulation
Many of us may move through life believing that some people are just “better” at staying calm, grounded, or composed. The important thing to remember is that regulation isn’t something you either have or don’t — it’s something that you learn, practice, and strengthen over time.
Regulation is our ability to:
Stay present during activation
Move through stress without becoming overwhelmed
Return to baseline more efficiently
The ability to regulate can be referred to as nervous system flexibility. Adaptively moving between states of activation and restoration is a skill built through reinforcing repetitive cues of safety. Your nervous system is constantly being shaped by inputs from your external environment, and small consistent moments of regulation (e.g taking a longer exhale, pausing to orient, somatic strategies to bring about grounding) begin to teach your system something new:
“I can experience activation and still be safe.”
The Role of The Vagus Nerve
One of the key aspects of regulation is the vagus nerve. This is a pathway that connects your brain to your body and helps activate the parasympathetic nervous system. The vagus nerve plays a pivotal role in slowing the heart rate, supporting digestion, and facilitating a sense of calm and social connection.
(To read more about the Vagus Nerve and its implications on healing, click here)
When we hear the phrase “Vagal Tone”, this refers to how responsive and adaptable this system is. When vagal tone is strengthened, you notice:
Greater emotional steadiness
Faster recovery after stress
Increased capacity to stay present during challenges
Vagal tone is the regulatory integrity of our brainstem and is measured by our heart rate variability (HRV). HRV is a measure of intervals between heart beats in relation to breath, that reflect our ability to move between states of activation and recovery. When breath and heart rate are synchronous (i.e. when we are deep breathing) our HRV increases and reflects greater flexibility and resilience in the face of stress.
Off The Page: Actioning The Insights
Regulating here and now
Your Practice
As you navigate this week, pay attention to moments of tension that arise and respond with the practices below. Experiment with what works for you and take note of responses that spark curiosity. The goal is not to eliminate the tension of stress completely, but reinforce that you can feel both activation and safety simultaneously — effectively expanding your capacity for challenge.
Diaphragmatic Breathing
Place one hand over your belly and the other over your heart. As you deeply inhale through your nose, feel the hand on your belly rise as your hand on your chest remains still — pulling the air directly into your belly. At the top of your inhale, slowly exhale through pursed lips and feel your belly return.
This strategy decreases the heart rate, stimulates the vagus nerve, and creates a sensation of grounding in the body. When practiced consistently, you reinforce a breathing pattern for your body to return to when under stress.
Move to Release Activation
Explore a balance between activities that allow your body to experiment with tension (i.e. weight training) and activities that cultivate a sense of restoration (i.e. yoga)
As we stay active, we encourage the stimulation of Brain Derived Neurotrophic Factor (BDNF 🔗) that supports both the neuroplasticity of our brains and our ability to regulate in the face of tension.
Alternate Nostril Breathing
This yogic breathing practice balances the mind and body by stimulating both energizing and relaxing states.
Click here to see the technique demonstrated and practice here and now (⚡ 4 min Practice)
Thank You
Thank you for joining me this week! I’m excited to keep sharing insights from my work, research, and personal journey with you.
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