Why Nervous System Regulation Matters

Big Feels.

Your nervous system is the command center of your body. If you were a computer, your nervous system would be the operating system. It manages everything from breathing and digestion to how you respond to stress. The autonomic nervous system plays a crucial role in regulating your mood. It has two main branches:

The sympathetic nervous system (fight, flight, freeze, or fawn)

The parasympathetic nervous system (rest & digest) (Mate, 2022)

When your nervous system is balanced, you feel grounded, resilient, and able to manage stress. But when it’s dysregulated—stuck in a state of chronic stress or shutdown—it can contribute to anxiety, depression, burnout, emotional reactivity, and even physical illness (Porges, 2011; van der Kolk, 2014). Again, think of it like a computer operating system with too many programs running, and it keeps shutting down.

Many people live in a state of nervous system dysregulation without realizing it. They may feel wired and/or tired, emotionally overwhelmed, or disconnected (think doom scrolling or keeping yourself busy). Learning how to regulate your nervous system is a powerful tool for enhancing your mental health, promoting trauma recovery, and improving your overall well-being (Ogden et al., 2006).

Top 10 Tips to Regulate Your Nervous System

Regulating your nervous system isn’t a one-time fix—it’s a daily practice of tuning in and responding to your body’s signals. Like a computer operating system, it can only operate at full capacity for so long before it needs a software update; consistent nervous system regulation is like updating your software. As you begin to understand and support your nervous system, you’ll likely notice improved emotional regulation, clearer thinking, and a greater sense of peace (Mate, 2022)

Please Note:

Before trying breathing or temperature-changing techniques, please check with your health care provider.

Kerry Macdonald RP (Qualifying) from @compass_psychtherapy and @ourshadowselves.

Breathe with Intention

Slow, deep, diaphragmatic breathing signals safety to your body. Try the 4-7-8 technique: inhale for 4 seconds, hold for 7, exhale slowly for 8 (Dana, 2018).

Practice Grounding Techniques

Grounding brings you back into your body and the present moment. Try standing barefoot on grass, holding an ice pack, or describing your environment using all your senses (Levine 2010).

Engage in Rhythmic Movement

Activities like walking, dancing, swimming, or yoga regulate the nervous system through rhythmic motion. Even gentle movement can help release built-up tension (van der Kolk, 2014).

Use Vagus Nerve Stimulation

The vagus nerve is a key player in calming the body. Singing, humming, gargling, or splashing cold water on your face can stimulate it and shift you into a calmer state (Porges, 2011).

Create a Daily Regulation Ritual

Ten minutes a day of intentional regulation, like breathwork, meditation, or stretching, can build resilience over time (Siegel, 2010).

Connect with Safe People

Co-regulation, the process of calming down with others, is a powerful way to regulate. Spend time with people who make you feel safe, seen, and heard (Dana, 2018).

Practice Mindfulness or Meditation

Regular mindfulness trains your brain to observe rather than react (Mate, 2022). Apps like Headspace or simply noticing your current environment can be helpful.

Prioritize Sleep and Nutrition

Poor sleep and blood sugar crashes can disrupt your system. To stabilize your mood and energy, aim for consistent, restorative sleep and balanced meals (Mate, 2022).

Limit Stimulants and Stressors

Reducing excess caffeine, doom-scrolling, and multitasking, as they can flood your system with stress hormones (Mate, 2022).

Use Somatic Practices

Somatic therapy and body-based tools like progressive muscle relaxation or body scans can help release stored stress. Something as small as relaxing your shoulders or jaw can create space for safety (Ogden et al., 2006). Your body remembers what your mind can forget, in an attempt to keep you safe. By tending to it with connection, care and consistency, you can create the conditions within your body that allow you to be and feel a sense of safety (Mate, 2022).

#mentalhealth #nervoussystem #trauma #gabormate #safety #top10 #breathingexercises #breathing #tocixculture #therapy

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Works Cited:

Dana, Deb. The Polyvagal Theory in Therapy: Engaging the Rhythm of Regulation. W. W. Norton & Company, 2018.

Levine, Peter A. In an Unspoken Voice: How the Body Releases Trauma and Restores Goodness. North Atlantic Books, 2010.

Mate, Gabor. The Myth of Normal: Trauma, Illness, and Healing in a Toxic Culture. Avery, 2022.

Ogden, Pat, Kekuni Minton, and Clare Pain. Trauma and the Body: A Sensorimotor Approach to Psychotherapy. W. W. Norton & Company, 2006.

Porges, Stephen W. The Polyvagal Theory: Neurophysiological Foundations of Emotions, Attachment, Communication, and Self-Regulation. W. W. Norton & Company, 2011.

Siegel, Daniel J. The Mindful Therapist: A Clinician’s Guide to Mindsight and Neural Integration. W. W. Norton & Company, 2010.

van der Kolk, Bessel. The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma. Viking, 2014.