How to regulate your nervous system: A comprehensive guide

how to regulate nervous system
Image by Gerd Altmann from Pixabay

The nervous system is responsible for controlling all aspects of our body, from our heartbeat and breathing to our thoughts and emotions. It is a complex system that is constantly working to keep us safe and healthy. However, when the nervous system becomes dysregulated, it can lead to a variety of problems, including anxiety, depression, stress, and chronic pain.

There are a number of things that can contribute to nervous system dysregulation, including chronic stress, trauma, and certain medical conditions. However, there are also a number of things that we can do to regulate our nervous system and improve our overall health and well-being.

In this blog post, we will discuss what nervous system dysregulation is, and explore some of the best ways to regulate your nervous system naturally.

What is nervous system dysregulation?

Nervous system dysregulation is a condition in which the nervous system is unable to function properly. This can lead to a variety of symptoms, including:

  • Anxiety
  • Depression
  • Stress
  • Chronic pain
  • Fatigue
  • Difficulty sleeping
  • Irritability
  • Difficulty concentrating
  • Digestive problems
  • Headaches
  • Muscle tension
  • Dizziness
  • Heart palpitations

Nervous system dysregulation can be caused by a number of factors, including:

  • Chronic stress
  • Trauma
  • Certain medical conditions, such as chronic pain, diabetes, and thyroid disease
  • Certain medications
  • Substance abuse
  • Sleep deprivation
  • Poor diet
  • Lack of exercise

How to regulate your nervous system naturally

There are a number of things that you can do to regulate your nervous system naturally, including:

  • Deep breathing: Deep breathing is one of the simplest and most effective ways to regulate the nervous system. When you breathe deeply, you activate the parasympathetic nervous system, which is responsible for the “rest and digest” response. To do deep breathing, simply sit or lie down in a comfortable position and place one hand on your chest and the other on your stomach. Inhale slowly and deeply through your nose, feeling your stomach expand. Exhale slowly through your mouth, feeling your stomach contract. Continue breathing deeply for 5-10 minutes.
  • Meditation: Meditation is another effective way to regulate the nervous system. Meditation helps to train the mind to focus on the present moment and to let go of negative thoughts and emotions. There are many different types of meditation, so it is important to find one that works for you. If you are new to meditation, there are many guided meditations available online and in apps.
  • Yoga: Yoga is a mind-body practice that combines deep breathing, movement, and meditation. Yoga has been shown to be effective in reducing stress and anxiety, and in improving overall well-being. If you are new to yoga, there are many beginner-friendly classes available online and in studios.
  • Exercise: Exercise is another great way to regulate the nervous system. Exercise releases endorphins, which have mood-boosting effects. It also helps to reduce stress and improve sleep quality. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
  • Nature: Spending time in nature has been shown to be beneficial for the nervous system. Nature has a calming effect on the mind and body, and it can help to reduce stress and anxiety. If possible, try to spend some time each day outdoors, even if it is just for a few minutes.
  • Social connection: Social connection is important for our overall health and well-being, and it can also be beneficial for the nervous system. When we spend time with loved ones, it releases oxytocin, a hormone that has bonding and calming effects. Make an effort to connect with loved ones on a regular basis, even if it is just for a quick phone call or coffee date.

Other helpful tips for regulating the nervous system:

  • Get enough sleep: Sleep is essential for overall health and well-being, and it is also important for regulating the nervous system. Aim for 7-8 hours of sleep each night.
  • Eat a healthy diet: Eating a healthy diet helps to nourish the body and mind. Avoid processed foods, sugary drinks, and excessive amounts of caffeine and alcohol. Focus on eating plenty of fruits, vegetables, and whole grains.
  • Manage stress: Stress is a major contributor to nervous system dysregulation. Find healthy ways to manage stress in your life, such as exercise, meditation, and spending time in nature.
  • Seek professional help: If you are struggling to regulate your nervous system on your own, consider seeking professional help from a therapist or counselor. They can teach you additional coping skills and help you to develop a treatment plan.


Regulating the nervous system is important for overall health and well-being. By following the tips above, you can learn to regulate your nervous system naturally