Nourishing your nervous system: resetting the nervous system
Your nervous system is a bit like a very sensitive thermometer in the way it adapts & fluctuates depending on your surroundings, what you are experiencing & the kind of situations you are in.
When you are in any stressful situations, the temperature is raised and then, in theory, after the stressful situation has ended and your body feels safe again the temperature should drop back to a nice even keel.
Unfortunately, that is not always the case.
When you experience & have to cope with long periods of ongoing stress that thermometer gage can get thrown off track & upset everything, keeping your body in a raised state of stress.
This is why it’s so important to know how to reset your nervous system and bring things back into balance.
How the Nervous System & Stress Work
The nervous system is an incredibly complex and vital part of the human body, responsible for coordinating and controlling everything from basic bodily functions to higher-level thinking. When we experience stress it has powerful effects on the nervous system, along with all the bodily functions & systems it contributes to and works with, affecting both your physical and mental health.
Effects of Stress on the Nervous System
When we experience stress, whether it's due to a physical threat or an emotional challenge, our body's stress response is activated. This triggers a cascade of physiological changes, including the release of stress hormones such as cortisol and adrenaline.
In the short term, these changes can help us cope with the stressful situation, preparing the body to fight or flee. However, prolonged or chronic stress can take a toll on the nervous system, leading to a range of negative effects from impaired immune function & digestive issues, to at it’s worst hormone imbalances that can lead to infertility & long term chronic health conditions.
Chronic stress can disrupt the balance of neurotransmitters in the brain, impacting mood, sleep patterns, and overall cognitive function.
It can also contribute to the development or exacerbation of anxiety disorders and depression.
Prolonged activation of the stress response can lead to physical health issues such as high blood pressure, compromised immune function, and an increased risk of cardiovascular disease.
Completing the Stress Cycle & Why It’s Important to Reset the Nervous System
In an ideal scenario, the body goes through a stress cycle where the stressor is identified, a response is initiated, and then the body returns to a state of safety and relaxation once the stressor has passed.
However, in modern life, many individuals experience elevated stress levels without the opportunity to complete this cycle, leading to a constant state of heightened activation.
When the body doesn't get the chance to complete the stress cycle and feel safe again, it remains on high alert, which can result in prolonged activation of the stress response. This in turn can lead to chronic stress-related health issues as the stress hormones (adrenaline & cortisol) increase inflammation throughout the body & the nervous system becomes dysregulated, unable to return to a balanced state — from depleting your bodies nutrient supply, nerve and or autoimmune related health issues, to hormone imbalances and chronic digestive issues, so many of todays illnesses are caused due to stress.
This makes the need to reset the nervous system become essential for maintaining your overall health and wellbeing.
The good news is if you can learn to recognise the signs of elevated stress early, as well as some simple yet effective practices that can help you to reset it as you go about your daily life, you can not just rest, but heal & improve the resilience of your nervous system.
The benefits of resetting your nervous system include:
Reduced levels of stress hormones such as cortisol and adrenaline
Improved mood and emotional resilience
Better sleep quality and overall restorative rest
Enhanced immune function and physical wellbeing
Increased ability to cope with and adapt to stressors in the future
Simple Ways to Reset the Nervous System
Resetting the nervous system can be achieved using various strategies aimed at reducing the impact of stress and promoting a return to a state of relaxation and balance. The most effective method for you will be as unique as you are, so you may find you need some time to experiment with multiple different methods to find what’s best for you & fits into your lifestyle. Ideally you want to have a few options availiable to you that you can utilise at different times during your day & in different situations…
Some effective methods for resetting the nervous system include:
Box Breathing:
Box breathing is a relaxation technique that helps reset the nervous system by regulating the breath and promoting a sense of calm. To practice box breathing, begin by inhaling deeply for a count of four, hold the breath for a count of four, exhale for a count of four, and then hold the breath again for a count of four. Repeat this pattern several times, focusing on the rhythmic nature of the breath to reduce stress and promote relaxation.
Massage:
Massage therapy can work to reset the nervous system by promoting relaxation, reducing muscle tension, and releasing endorphins, which are natural mood elevators. The method involves the application of varying pressure and movements on the body's soft tissues, helping to alleviate physical and emotional stress. Regular massages can help improve overall well-being and support nervous system balance.
Sleep:
Quality sleep plays a crucial role in resetting the nervous system. During sleep, the body undergoes essential restorative processes, including the consolidation of memories, repair of tissues, and the regulation of stress hormones. Practicing good sleep hygiene, maintaining a consistent sleep schedule, and creating a restful sleep environment are key methods for promoting quality sleep and resetting the nervous system.
Exercise:
Engaging in regular physical exercise can reset the nervous system by reducing levels of stress hormones and promoting the release of endorphins, which are natural mood enhancers. Whether through aerobic activities, strength training, or yoga, exercise can help alleviate stress, improve mood, and enhance overall resilience to stressors.
Yoga:
Yoga combines physical postures, breathing techniques, and meditation to reset the nervous system. The practice promotes relaxation, reduces muscle tension, and encourages mindfulness, all of which support a balanced nervous system. Various yoga poses and sequences, combined with controlled breathing, aid in calming the mind and body, promoting overall well-being.
Cold Shower:
Exposure to cold water, such as taking a cold shower, can act as a form of shock therapy for the nervous system, helping to reduce inflammation and promote the release of endorphins. The method involves gradually exposing the body to colder temperatures, starting with lukewarm water and transitioning to progressively colder temperatures over time.
Meditation:
Meditation is a practice that promotes mindfulness and relaxation, helping to reset the nervous system. By cultivating a focused and calm state of mind, meditation reduces the impact of stress on the body and promotes emotional well-being. Methods of meditation can include breath awareness, guided imagery, or body scan techniques.
Humming:
Humming or chanting is a form of sound therapy that can help reset the nervous system by inducing a state of calm and relaxation. The vibrations created through humming have been shown to reduce stress and promote a sense of well-being. To practice, simply sit comfortably and hum at a low, steady pitch to experience the calming effects.
Nutrition:
Proper nutrition plays a vital role in supporting the function of the nervous system. Consuming a balanced diet rich in essential nutrients, including omega-3 fatty acids, magnesium, and B vitamins, can help regulate stress levels and promote overall nervous system health. Including whole foods such as fruits, vegetables, lean proteins, and healthy fats supports the body's ability to cope with stress and maintain balance.
Acupuncture:
Acupuncture is an alternative therapy that involves the insertion of thin needles into specific points on the body to promote balance and alleviate stress. This method works to reset the nervous system by stimulating the body's natural pain- and stress-relieving mechanisms. By targeting specific acupuncture points, the practice assists in restoring harmony to the body's energy flow and promoting relaxation.
xo Emily
