Reset your Nervous System in 2025!

Regulating your nervous system means striking a balance between periods of stress and relaxation so you can respond appropriately to various situations. The nervous system, particularly the autonomic nervous system (ANS), has two main branches that need regulation:

  1. The Sympathetic Nervous System (SNS): Known as “fight or flight,” the SNS prepares the body to respond to perceived threats by increasing heart rate and blood pressure, releasing stress hormones.
  2. The Parasympathetic Nervous System (PNS): Known as the “rest and digest” system, the PNS promotes relaxation, decreases heart rate, and supports digestion and recovery.

Regulating your nervous system involves activating the PNS to counterbalance the SNS when stress is no longer present, bringing the body back to calm. Maintaining a healthy balance between these two states will help you avoid chronic stress or prolonged periods of inactivity, which can lead to physical and mental health issues.
You can “reset” your nervous system by engaging in activities that promote a more balanced approach to managing life’s challenges.

Morning light exposure

Regular exposure to morning light helps balance the autonomic nervous system by supporting the transition from the parasympathetic (rest and digest) state during sleep to the sympathetic (alert and active) state during the day. Sending time outside or near a window in the morning can significantly enhance the regulation of your nervous system and overall health in several ways, including:

  • Circadian rhythm regulation: Morning light helps synchronize your body’s internal clock, known as the circadian rhythm, which regulates sleep-wake cycles. This synchronization improves sleep quality, energy levels, and overall nervous system function.
  • Cortisol regulation: Exposure to natural light in the morning helps regulate cortisol levels. Cortisol is a hormone that naturally peaks in the morning, helping you wake up and feel alert. Proper regulation prevents excessive stress responses throughout the day.
  • Melatonin suppression: Morning light suppresses the production of melatonin, the hormone responsible for sleepiness. This suppression during the day helps you feel more awake and alert while encouraging melatonin production in the evening, promoting better sleep.
  • Mood enhancement: Morning light exposure boosts the production of serotonin, a neurotransmitter associated with mood regulation and a sense of well-being. Increased serotonin levels can help reduce symptoms of anxiety and depression.

Cold water therapy

Cold water therapy, also known as cold exposure or hydrotherapy, stimulates the vagus nerve, a key part of the parasympathetic nervous system, which helps regulate heart rate, digestion, and mood. This activation promotes relaxation and reduces stress symptoms like heightened anxiety, rapid heart rate, and high blood pressure. Cold water therapy can also support a balanced nervous system by reducing chronic inflammation and boosting circulation – a combination effect that improves nerve function. Cold water therapy also increases the production of endorphins, the body’s natural painkillers and mood elevators. This can help reduce anxiety and depression. Regular exposure to cold water can train the nervous system to handle stress more effectively. It improves the body’s stress response and increases resilience to physical and emotional stressors.

Breath regulation

Breath regulation, also known as controlled or conscious breathing, improves nervous system response and enhances mindfulness. It reduces reactivity to stressors and improves overall nervous system resilience. Practices like diaphragmatic breathing, box breathing, and alternate nostril breathing are standard techniques to harness the benefits of breath regulation, including:

  • Activating the PNS: Slow, deep breathing stimulates the vagus nerve, which triggers the parasympathetic nervous system. This system promotes relaxation and reduces the stress response.
  • Balancing the autonomic nervous system: Regulated breathing helps balance the sympathetic (fight or flight) and parasympathetic (rest and digest) branches of the autonomic nervous system, leading to better overall regulation of stress and relaxation.
  • Reducing the heart rate and blood pressure: Controlled breathing slows down the heart rate and lowers blood pressure, calming the body’s stress response and promoting a sense of tranquility.
  • Decreasing cortisol levels: Regular breath regulation can lower cortisol, the body’s primary stress hormone. This helps mitigate the harmful effects of chronic stress on the nervous system.
  • Enhancing oxygen delivery: Deep breathing improves blood oxygenation, which is essential for optimal brain and nervous system function.
  • Improving emotional regulation: Breath control is linked to better emotional regulation, helping manage anxiety, fear, and other strong emotions that can overwhelm the nervous system.

Digital boundaries

Studies show that reducing screen time contributes to a more balanced and resilient nervous system, improving mental and physical health. By setting boundaries on screen time, you’ll
benefit your nervous system in several ways, including:

  • Better sleep: Prolonged exposure to screens, especially in the evening, increases blue light intake which can disrupt the production of melatonin, the sleep hormone. This disruption affects the circadian rhythm, leading to poor sleep quality and impacting the nervous system’s ability to recover and regulate.
  • Reduced stress and anxiety: Excessive screen time, especially with constant notifications and engaging content can overstimulate the sympathetic nervous system, leading to heightened stress and anxiety. Reducing screen time helps lower this overstimulation.
  • Improved brain and eye health: Constant screen use can lead to digital eye strain and mental fatigue, which may stress the nervous system. Reducing screen time alleviates this strain and supports overall nervous system health.
  • Increased physical and mental activity: Spending less time on screens often leads to more physical activity, which improves nervous system health through better circulation, reduced stress hormones, and enhanced mood. You can replace screen time with reading, meditation, or nature walks, which activate the parasympathetic nervous system and promote relaxation and recovery.

Diet

A balanced diet is foundational in maintaining and managing the nervous system by providing the necessary nutrients to support proper functioning. It prevents deficiencies in critical nutrients that could lead to nervous system disorders, such as peripheral neuropathy or cognitive decline, while ensuring the availability of amino acids and other precursors required for the synthesis of neurotransmitters like serotonin, dopamine, and acetylcholine, which regulate mood, sleep, and cognitive function.

Essential nutrients of a diet that supports the PNS include:

  • Omega-3 fatty acids: Found in fish, flaxseeds, and walnuts, omega-3s are crucial for brain health and can help reduce inflammation and support the structure of brain cells.
  • B vitamins: Vitamins like B1 (thiamine), B6 (pyridoxine), B9 (folate), and B12 (cobalamin) are essential for nerve function and the production of neurotransmitters.
  • Antioxidants: Vitamins C and E, found in fruits and vegetables, help protect nerve cells from damage caused by oxidative stress.
  • Magnesium: Found in nuts, seeds, and leafy greens, magnesium is vital for nerve transmission and muscle function.
  • Zinc and copper: These minerals support neurotransmitter function and the health of nerve cells.

Mindful movement

Regular physical activity helps release endorphins and reduces the effects of stress on the body. Mindful movement practices combine physical movement with mental focus and controlled breathing to support the nervous system's health and help maintain balance and resilience against stressors. Mindful movements, such as yoga, tai chi, and certain forms of dance, help activate the PNS. This leads to lower levels of stress hormones like cortisol, which negatively impact the nervous system over time. These practices improve the regulation of emotions by enhancing the connection between the body and mind. This can lead to better management of conditions like depression and anxiety, which are linked to nervous system imbalances. Mindful movement often incorporates breathing techniques and meditative elements, which help calm the nervous system, promote relaxation, and improve sleep quality.

All of these techniques can help bring balance to your autonomic nervous system and improve your overall well-being. When your nervous system is balanced, you’ll experience improved physical and mental well-being, leading to a healthier, more fulfilling life.

Call Us Text Us
Skip to content