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Six simple ways to regulate your nervous system

Here are six easy ways to keep your nervous system in check for better health.

Getting started

Our nervous system is very important to our health as a whole. It controls many functions and processes in our bodies, like how we react to stress, digest food, and how our immune system works. Keeping it in check for good physical and mental health is essential. There are, luckily, easy and effective ways to calm down your nervous system and feel more alive and coherent. In his blog, I will suggest six simple ways to help you do that.

Exercises for Deep Breathing

Deep breathing techniques are one of the fastest and most effective ways to calm your nervous system. When you take slow, deep breaths, you trigger the body’s relaxation reaction. This makes the body produce less cortisol and other stress hormones. Try the 4-7-8 method: breathe in deeply for four counts, hold your breath for seven counts, and breathe out for eight counts. Repeat this pattern for a few minutes to feel calmer right away. Or even more, simply breathe in via your nose for 3 and breathe out long and steady via your mouth for 5. Making the out-breath long and steady via the mouth will kick in the calming part of the nervous system.

Meditation on being aware

Mindfulness meditation is a great way to keep your nervous system in check. It means giving close attention to the present moment without judging it.
Start by finding a quiet place to sit and closing your eyes. Focus on your breath or a specific item while letting go of distracting thoughts. As you practice awareness more often, you’ll be able to control your emotions better and feel calmer.
You can practice mindful cooking, engaging all your senses and slowing down the process.

Stretching and Yoga

Yoga and stretching help relax the body and calm the nervous system simultaneously. These activities make you more flexible and help you relax your muscles, which can help a lot if you tend to hold stress in your body. The fact that yoga focuses on slow, deep breathing makes it even more relaxing.

You don’t have to be a yogi pro to get something out of these routines. You can add simple stretches and gentle yoga moves to your daily routine to help you relax and feel better overall.

Get enough sleep.

For the nervous system to work well, it needs a good night’s sleep. Sleep helps the body fix itself and grow new cells, and it is also important for emotional and mental processes. Stress and worry can get worse when you don’t get enough sleep.

Set a regular sleep plan, make a relaxing bedtime routine, and improve your sleeping environment to get better sleep. Aim for between 7 and 9 hours of good sleep every night to keep your nervous system working well.

Diet Full of Nutrients

Your nerves are directly affected by what you eat. Nutrient-dense foods give you the vitamins and minerals your nerves need to work well. Omega-3 fatty acids, found in fish, flaxseeds, and walnuts, help reduce inflammation and protect the brain’s health.

Eat a balanced diet with many fruits, veggies, whole grains, lean proteins, and healthy fats. Don’t eat or drink too much coffee or sugar, because they can overstimulate the nervous system and cause mood swings and energy drops.

Do things that make you feel good.

Your nervous system can rest and feel less stressed when you do things that are relaxing. Spending time doing something you enjoy, like reading, gardening, drawing, or playing an instrument, can help you forget the stress of everyday life. Regular exercise can reduce stress, anxiety, and depression by calming the “fight or flight and freeze” response of the sympathetic nervous system and turning on the “rest and digest” response of the parasympathetic nervous system.

Make time for your hobbies often, and consider them a way to care for yourself. These things can help you escape the stresses of everyday life and boost your nervous system.

In the end,

Keeping your nervous system in check doesn’t have to be complicated or take a lot of time. Adding one or all of these six easy things to your daily routine can help you lower stress, feel better emotionally, and improve your health as a whole. If you make these habits a regular part of your life, you’ll be better able to deal with life’s difficulties with calm and strength. Remember that even small, good changes can make a big difference in how well your nervous system works and how good your life is generally.



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