Yesterday’s post served as a sort of introduction to the nervous system regarding what it is and its significance. I would wager that more of us are walking around with our nervous systems in shambles than not, so I thought it might be helpful to share some information on the topic of resetting, or fixing, a dysregulated nervous system.
It is important to note that if you suspect your nervous system could use some love and attention, consider discussing it with your family doctor prior to trying anything yourself. A lot of the techniques used to reset a disrupted nervous system are forms of meditation, though, and can be done independently if you opt to refrain from chatting with your medical professional about it.
Check out the following information from www.bswhealth.com.
“1. Breathe with intention
“Deep, slow breathing is one of the quickest ways to calm a dysregulated nervous system. Try this simple technique: inhale slowly through your nose for four counts, hold for four counts, exhale through your mouth for six counts and pause for two counts before repeating.
“This pattern signals to your brain that you’re safe, lowering your heart rate and cortisol levels. Even a few minutes of deep breathing a day can make a difference. If you’re not sure how to get started, there are smartphone apps available that guide you through short meditation practices.
“2. Move your body gently
“When you’re stressed, your body releases adrenaline and cortisol. Movement helps burn off those stress hormones and restore balance. Gentle exercise works best for a dysregulated nervous system so if you’re not used to intense exercise, that’s OK.
“Walking, stretching, yoga or dancing to your favorite song can all help regulate your body’s stress response. The key is consistency, so pick an activity you enjoy enough to stick with.
“3. Get quality sleep
“Your body does most of its repair work—physically and emotionally—while you’re sleeping. But a dysregulated nervous system can make restful sleep feel out of reach.
“Aim for at least 7 hours of restful sleep and practice good sleep hygiene, such as:
- Set a consistent bedtime and wake time.
- Avoid eating after you go to bed.
- Avoid napping during the day.
- Turn off screens at least an hour before bed.
- Keep your room cool and dark.
- Journal or listen to calming sounds before bed.
“Over time, a predictable routine helps signal to your body that it’s time to turn off your brain and rest,” the web page explains.
Check back tomorrow for more ways to reset a dysregulated nervous system.
Photo by Arek Adeoye on Unsplash
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