7 Surprisingly Simple Ways to Regulate Your Nervous System

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Have you been feeling overwhelmed lately? Like your body and psychic are both facing immense pressure? Or maybe obsessive thoughts don’t let you relax and act upon your goals? In this article, we will discuss how to regulate your nervous system and how you can put yourself in a more relaxed state. From sleep meditation to somatic shaking, we’ll explore the simplest methods to bring you peace. This marks the crucial first step toward unlocking your full potential and achieving your life goals holistically.

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What do You Need to Know About Your Nervous System?

Your nervous system can be described as a conductor of your body’s symphony, meaning, it orchestrates your sensations, emotions, and even movements you make. The state of your nervous system is actually what manages your mental well-being as well. Your heart rate, digestion process, mood you have, and the way you handle stressful situations – everything you can think of is at least in some way governed by your nervous system. 

An overwhelming 70% of people live their lives in a constant fight response (the sympathetic nervous system (SNS), where your body is, ready to fight or to run away from a dangerous situation. It doesn’t matter if it is a tiger that we see and we need to run away to save our life or if it is your boss that drives you nuts and every time you see him you are in a spiral of anxiety. In this state, your body metabolizes all of its powers to meet the danger. It doesn’t digest your food as efficiently and it doesn’t start the regenerative process. Not enough resources to do both.

You cannot save your life and heal at the same time. To let your body regenerate and heal, your nervous system needs to be in its parasympathetic mode (PNS). The problem lies in today’s way of living where annoying bosses and traffic jams are filling your everyday life. So, we have nothing else to do but to find some hacks that can easily put us back into the state of peace, into the healing state of our nervous system.

From ancient practices like tree hugging to cutting-edge methods like somatic shaking, these surprising strategies promise to revolutionize the way you approach stress management. Hopefully, you will find new exciting modalities to try on yourself that can completely change the way you handle stressful situations. In the next section, we’ll explore actionable and easy ways to regulate your nervous system and help you put yourself in a more relaxed state.

1. Meditation

Meditation is essentially a way of slowing down, putting attention back from the outside to the inside. Starting or finishing your day with meditation is a great way to regulate your nervous system. In my experience it is awesome to do a meditation that allows you both to calm yourself down, ground yourself, bring attention to the feeling inside of your body (as we tend to be too much inside of our heads to the point where we completely ignore our body signals) and help you to visualise desired outcomes for you. 

Best Meditations for You to Try

My personal experiences with meditation is pretty broad, I tested a lot of different meditations. I know that finding a suitable meditation is a very individual process but I dare to give you some recommendations anyway.

Mindfullness App

If you’d like to try a curated and individually crafted meditation experience, I recommend trying the Mindfulness App. No ads, no interruptions, and plenty of choices with personalized recommendations. They offer curated collections of meditations for almost every issue. Whether you need shorter meditations for a quick energy boost or deep, relaxing sessions to aid sleep and relaxation on every level, they have you covered. What I love most is that they allow you to download your favorite meditations, so you can relax even without internet access. Plus, they offer a free 7-day trial, so why not check it out?

Dr. Joe Dispenza’s Meditations

Dr. Joe Dispenza’s meditations come highly recommended by me as some of the most potent practices available. I find ‘Tuning in to New Potentials‘ to be particularly impactful. The profound inner peace and joy it has brought me are truly remarkable. Additionally, explore free playlists on various media platforms for more accessible ways to regulate your nervous system without spending a dime.

Guided Meditation by Fearless Soul

There are plenty of meditations on YouTube, but one to try is this one. Essentially the meditation follows the same principles as Dr. Despenza’s meditation I recommended before – it helps you to calm down and taps you into a desired future that gives you an indescribable sense of security and protection. Every time I felt frustrated, tired, or overwhelmed if I had time – I did this meditation, and my internal state changed for good. I tend to skip using YT meditations these days. The downfall is the amount of commercials you are faced with on YouTube today. So, I decided to skip YouTube as my go-to for a meditative experience.

2. Emotional Freedom Technique (EFT Tapping)

What is EFT tapping?

EFT, or Emotional Freedom Techniques, is a therapeutic approach that combines elements of traditional Chinese medicine with modern psychology. It involves tapping on specific meridian points on the body while focusing on emotional issues or distressing thoughts. The process typically includes verbalizing affirmations or acknowledging negative emotions during the tapping sequence. By doing so, EFT aims to release emotional blockages and restore balance to the body’s energy system.

The primary tapping points include:

• Top of the head;
• Eyebrow;
• Side of the eye;
• Under the eye;
• Under the nose;
• Chin;
• Collarbone;
• Under the arm;
• Karate chop point (side of the hand).

Scientific Basis and Effectiveness

While the scientific understanding of EFT is still evolving, research has shown promising results in supporting its effectiveness in reducing stress, anxiety, and trauma. One proposed mechanism behind EFT is its ability to modulate the body’s stress response by regulating the autonomic nervous system. Studies have demonstrated changes in heart rate variability and cortisol levels following EFT sessions, indicating a shift towards a more relaxed state.

Additionally, EFT has been found to influence brain activity, with neuroimaging studies showing changes in neural pathways associated with emotional processing and regulation. By targeting specific meridian points, EFT may also stimulate the release of endorphins and other neurotransmitters involved in mood regulation, further contributing to its therapeutic effects.

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Does EFT work? My Personal Experience with EFT Tapping

For me, EFT tapping has revolutionized the way I communicate with the world around me. I don’t do that for years, a few months rather. But I started to notice changes that were easy to spot. I tapped on blocks in every sphere of life, different unexplainable fears that were completely irrational, but that stopped me from enjoying life to the fullest and experiencing what life has to offer. I tapped on people’s opinions on me, on social anxiety, I tapped on the fear to take some space and speak my truth. I noticed changes in around 2 weeks.

I’m not going to go into details because your own experience is probably going to be radically different from mine. We all response to those practices in a very individual way. But what you need to take out from my experience is that in about two weeks into the practice, I became noticeably calmer. A lot of irrational thoughts went away. After a couple of months, I started to physically feel that the emotional block I had in my body thinking about a certain topic went away, instead there was a lightness in my thoughts. I started to feel an urge to act upon things that previously I had doubts and fears about. You need to try the technique yourself to feel its benefits. Prepare to be amazed in so many ways.

Lovely thing that you can literary work on any possible issue you face. It can help overcome mental blocks, and overthinking, elevate the way you think about the world around you, can help you stop generating the worst possible outcomes in your mind. For example, I could work on deeply rooted knowledge that I received from my family when I was a child. Those type of knowledge didn’t help me at all. I was able to give them back all of these knowledge that didnt serve me anymore.

Why am I talking about those here? Because those things you consider as true (but are not) can very put you in a constant state of alert and stress without you even knowing it. By releasing those things out of you system you become a calmer person, in a way you take your power back. You start to create your own experiences and knowledge system. It frees your mind and helps you to be more focused on your objectives.

For some people, the method has worked wonders in treating their pain (Although, please, remember that the method is supposed to be a modality that goes along and not something that lets you completely skip medical intervention if you experience serious physical or emotional pain, don’t skip visiting a doctor). I am going to attach a very interesting resource with testimonials of people who experienced positive changes with EFT tapping at the end of the article.

So, in my experience, EFT tapping has become one of the most easy way to calm down your nervous system, return to equilibrium, and even, release yourself from blocks and doubts. It is free, it is efficient, it doesn’t take a lot of your time and you can even do it in public, as you can tap the side of your palm and instantly become calmer.

Instruction: How I do EFT tapping

1. Set a Timer:
   • Begin by setting a timer for 10 minutes to dedicate to this practice.
2. Find a Comfortable Position:
   • Sit comfortably in a quiet and peaceful space where you won’t be disturbed.
3. Start with Deep Breathing:
   • Close your eyes and take deep, slow breaths, counting to 30 with each inhalation and exhalation.
   • Focus on the rhythm of your breath and allow yourself to relax into the practice.
4. Initiate Light Tapping:
   • When you start to feel slightly drowsy, gently tap on the higher point of your head with your fingertips.
   • As you tap, repeat the affirmation aloud, “I release the XYZ block from my body,” focusing on releasing any tension or stress.
5. Follow Your Instincts:
   • Allow yourself to follow your intuition and address any specific issues or concerns that arise during the practice.
   • Release whatever emotions or thoughts come to the surface, trusting in your body’s wisdom.
6. Affirm a Calm State:
   • Affirm a sense of calmness and relaxation, visualizing your nervous system regulating and restoring balance.
   • Reaffirm feelings of security, protection, and abundance, fostering a positive mindset.
7. Gradually Change Tapping Points:
   • As the practice continues, gradually change the tapping points on your body, moving to different areas that feel intuitively right.
   • Continue tapping and affirming until the timer goes off, allowing yourself to fully immerse in the practice.
8. Conclude Mindfully:
   • When the timer signals the end of the session, take a moment to gently transition back to your surroundings.
   • Reflect on any insights or shifts in your state of being that occurred during the practice.

By following these steps, you can effectively implement this technique to regulate your nervous system and promote a sense of calmness and well-being in your daily life.

Examples of Affirmations While Doing the EFT Tapping

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I release tension and stress from my body and mind.

I am calm, centered, and grounded.

I trust in the healing power of my body.

I let go of fear and embrace peace.

I am safe, supported, and loved.

I am worthy of relaxation and ease.

I choose to focus on the present moment.

I release any negative energy and invite positivity.

I am open to receiving healing and restoration.

I am in control of my thoughts and emotions.

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You can do multiple variations and follow your instincts. Eventually, you will find perfect affirmations that help you stay calm and relaxed.

3.  Breathing Exercises

Breathing exercises are undoubtedly the most effortless way to regulate your nervous system and almost instantly calm you down. Quite frankly, you don’t even need to move a finger. There are a lot of ways you can breathe in a way to calm yourself down. We are going to discuss the simplest and most effective of them.

Diaphragmatic Breathing (Belly Breathing)

The majority of people tend to breath in a shallow way, their breaths are not profound enough. Shallow breathing, also known as chest breathing, is a common characteristic of the stress response. This type of breathing involves primarily using the chest muscles to inhale and exhale, rather than fully engaging the diaphragm, which is the muscle responsible for deep, diaphragmatic breathing.

To instantly feel calmer we can force ourselves to breathe deeply, and slowly, making sure that we involve our diaphragm in the breathing process. Just a few deep breaths like that are already enough to feel better. It works in a reverse way, calm and profound breath allows the body to return to its healing state as it signals to the brain there is no threat around.

How to practice?

• Sit or lie down comfortably.
• Place one hand on your chest and the other on your abdomen.
• Breathe in deeply through your nose, expanding your belly (not your chest).
• Exhale slowly through your mouth, feeling your abdomen contract.
• Repeat for several minutes

Box Breathing (Four-Square Breathing)

This is a bit more advanced way to breathe. Here we use counting to breathe in a setup pattern. Box breathing follows a rhythmic pattern of equal inhalation, holding, exhalation, and another hold.

How to practice?

• Inhale for 4 counts.
• Hold for 4 counts.
• Exhale for 4 counts.
• Hold for 4 counts.
• Repeat the cycle.

Alternate Nostril Breathing (Nadi Shodhana)

Alternate nostril breathing, also known as Nadi Shodhana in Sanskrit, is a yogic breathing technique that aims to balance the flow of energy in the body, calm the mind, and reduce stress.

How to practice?

• Sit comfortably.
• Close your right nostril with your thumb.
• Inhale through the left nostril.
• Close the left nostril with your ring finger.
• Exhale through the right nostril.
• Repeat, alternating sides.

4. Walking and Nature Therapy

If you live in a city, doesn’t matter if it is small or big, one of the things you can do to calm and reset your batteries is go to the nearest park. Being around nature and its positive impact on a person’s physical and mental health have been researched many times already. So, don’t neglect such a lovely opportunity, put on your sneakers and go to the nearest park. Would be even better to walk to the park, instead of taking a car or any public transportation. Walking + being in a natural setting is an easy way to go straight to a calm, healing state. The rhythmic movement of walking, combined with exposure to nature’s sights, sounds, and smells, helps to soothe the nervous system and reduce levels of cortisol, the stress hormone.

What Walking in Nature is Good For?

• Walking in natural environments has been linked to improvements in mood, including reductions in feelings of anxiety, depression, and stress.
• Exposure to nature’s beauty and tranquility during walks can uplift the spirits, boost creativity, and enhance cognitive function, including attention, memory, and problem-solving skills.

Awesome Effects of Forest Bathing

If you have the luxury to stay in the forest more often, you should do that. Forest bathing, also known as shinrin-yoku in Japanese, is a wellness practice that involves immersing oneself in the natural environment of forests for therapeutic purposes. The practice of forest bathing is not about exercise or hiking but rather about being present in nature and engaging the senses. Participants are encouraged to slow down, observe their surroundings, and connect with the forest environment on a sensory level. Here’s not even a full list of the benefits you can receive from practicing forest bathing:

• Stress reduction
• Relaxation and calmness
• Improved mood
• Boosted immune function
• Increased natural killer cell activity
• Enhanced cognitive function
• Lowered cortisol levels
• Reduced symptoms of anxiety and depression
• Greater sense of connection to nature

5. The Healing Power of Tree Hugging

It might be surprising, but yes, hugging a tree is a grounding technique (connecting with the earth’s energy to promote physical, emotional, and spiritual well-being). Many cultures around the world used to do it to get therapeutic benefits and connect to Mother Nature. This practice has become super popular amongst people who are seeking a holistic approach to well-being and wellness.

The benefits of grounding techniques like tree-hugging are supported by scientific research, shedding light on the physiological effects of connecting with nature. When we hug a tree or walk barefoot on the earth, we engage in a process known as “earthing,” which allows us to absorb negative ions and electrons from the earth’s surface. This process has been linked to a range of health benefits, including reduced inflammation, improved sleep, and enhanced mood. Studies have shown that grounding techniques can help regulate the body’s bioelectrical systems, promote relaxation, and support overall health and well-being. So, as much as weird it sounds, it is a great idea to randomly hug a tree once in a while. When I do it I get a sense of serenity that is difficult to describe. I tend to imagine negative energy going down the trees roots which helps even more with stress stuck in my body.

6. Somatic Shaking

Super potent modality, if you can call it like that is somatic shaking. To put it simply – body shaking. When a deer manages to escape a tiger, some of that adrenaline and cortisol that help a deer to survive are still left in the body. Reactions like high heart rate are still present. To get rid of those, deep starts to shake intuitively and uncontrollably. After some time the animal returned to homeostasis and behaved as if the tiger never almost chased him less than 5 minutes ago. Lucky deer. Because for people the situation is a lot sadder.

A study published in the Journal of Bodywork and Movement Therapies found that somatic experiencing, which includes techniques like somatic shaking, was effective in reducing symptoms of anxiety and improving overall well-being in individuals with post-traumatic stress disorder (PTSD). Participants reported significant decreases in anxiety levels and improvements in mood after engaging in somatic shaking sessions.

We have problems with stopping stress cycles. Instead of putting it out, we tend to store it in our body. If for a deer it happens instinctively, we need to take time and just…start shaking our body. Shake your hands and feet for about 5 minutes and it is going to be enough for you to finish the stress cycle, and “spend” those stress hormones. You can do it while dancing, you can lay down, put your legs and arms up, and shake-shake-shake them. You going to be exhausted and relaxed. If you take time to do it a few times a week, you can be sure that you will be managing stress better than 80% of people. Listen to you body and at some point it is going to do the work for you.

Another study published in the Journal of Traumatic Stress found that somatic experiencing techniques, including shaking and trembling, helped individuals with PTSD release stored tension and trauma from their bodies. Participants reported feeling more relaxed, centered, and emotionally balanced after engaging in somatic shaking practices.

7. Exercise and Movement

Exercise and movement play a crucial role in regulating the nervous system by activating both the sympathetic and parasympathetic branches. Physical activity stimulates the release of neurotransmitters like dopamine, serotonin, and norepinephrine, which help regulate mood, reduce stress, and promote feelings of well-being. Additionally, movement-based practices such as yoga and dancing incorporate elements of mindfulness and breathwork, which further enhance their ability to calm the nervous system and reduce stress.

What are the best practices?

• It’s important to incorporate regular exercise or movement practices into daily routines to reap the benefits of nervous system regulation.
• Aim for at least 30 minutes of moderate-intensity exercise most days of the week, such as brisk walking, jogging, cycling, or swimming.
• Additionally, consider integrating movement-based activities like yoga, dancing, or tai chi into your routine to promote relaxation, flexibility, and mindfulness.
• Even short bursts of activity throughout the day, such as taking the stairs instead of the elevator or stretching during breaks, can help reduce stress and improve overall well-being.

Conclusion

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In today’s hectic world, prioritizing inner peace is vital for overall well-being. Understanding the pivotal role of your nervous system in orchestrating your body’s harmony is the first step toward achieving tranquility. From time-honored practices like tree hugging to innovative methods like somatic shaking, a myriad of techniques exist to regulate your nervous system and promote equilibrium. Each approach offers a unique avenue to inner serenity and resilience. Embrace the journey of self-discovery, recognizing your ability to cultivate holistic wellness. Explore diverse modalities, trust your body’s innate wisdom, and nurture yourself with compassion and mindfulness.

Continue your wellness journey by delving into our resources on the best clean sunscreens for nourishing protection and our sustainable non-toxic kitchen guide for a healthier living environment.

Credible Sources to Check Out

• The effect of emotional freedom techniques on stress biochemistry: a randomized controlled trial
• The neuroscience of mindfulness meditation
• How breath-control can change your life: A systematic review on psycho-physiological correlates of slow breathing
• How might contact with nature promote human health? Promising mechanisms and a possible central pathway
• Acute effects of walking in forest environments on cardiovascular and metabolic parameters
• Somatic experiencing: using interoception and proprioception as core elements of trauma therapy
• Health benefits of physical activity: the evidence