resetting our nervous system
Your nervous system is comprised of the sympathetic nervous system (known as fight-flight-freeze-fawn) and the parasympathetic nervous system (rest-digest). A balance of both is what both protects you from harmful situations and provides you with energy to respond in a situation (sympathetic) and allows you to return to a soothing, restorative state to recover afterwards (parasympathetic).
Without adequate recovery from stressful situations, trauma (past or current), lack of sleep, constant stimulation (from our digital devices), and other pre-existing factors (anxiety, depression, PTSD…), your sympathetic nervous system will stay activated. This is what causes dysregulation, which is when the system is either overactive or underactive.
If you feel like one or both of these systems is misaligned or deregulated, here are some steps you can take to reset your nervous system means to create balance between the two:
1.) Breathwork: Slow, deep breathing can help activate the vagus nerve and the parasympathetic nervous system. The vagus nerve supports emotional regulation and reduces the heart rate by sending signals to the sinoatrial node in the heart which sends a message to your body in return that you are safe. You might wish to try box breathing (inhale for a count of four, hold for four, exhale for four, and hold for four), the 4-7-8 breathing technique to help here (mentioned in an earlier WWT and available on my website), or even a physiological sigh (take two short, quick inhales followed by a long, slow exhale). Another way to stimulate the vagus nerve is through cold exposure, such as splashing cold water on your face or placing a cool towel on the back of your neck. Jungmann et al. (2018) found significant increases in vagal tone from even brief cold stimulation.
2.) Mindfulness and Meditation: Practicing regular meditation and mindfulness (staying in the present moment) reduces sympathetic activity and increases emotional regulation. Loving-kindness meditation, in particular, has been linked to positive emotional shifts and enhanced parasympathetic activity (Wong et al., 2022; Breit et al., 2018). Even committing to just a few minutes a day can make a difference.
3.) Connection: Leaning on our support system where we have safe and meaningful relationships can help calm the nervous system through co-regulation. Co-regulation occurs when a friend comforts you with a hug during a stressful time or a partner holds your hand during a difficult situation. Safe, consensual touch, such as holding hands or hugging, increases oxytocin and signals safety through the vagus nerve, lowers stress responses, and supports nervous system regulation (Breit et al., 2018).
~Kate
