How to Regulate Your Nervous System for Healing
If you’re on a healing journey, you’ve probably heard how important it is to “regulate your nervous system.” But what does that actually mean? And why is it so important for emotional, physical, and even spiritual healing?
If you’re like me, you like to understand things before diving in—so this post will help you do just that.
Instead of jumping straight into how to regulate your nervous system, let’s first look at what it is and why it matters so much for your healing.
What Is the Nervous System? A Beginner’s Guide to Your Body’s Inner Wiring
Imagine your body is a car—a beautiful, powerful vehicle that’s here to take you through life. And your nervous system? That’s the control system running under the bonnet, making sure everything works smoothly.
Just like a car needs communication between the engine, brakes, wheels, and sensors—your body needs communication between your brain, organs, muscles, and senses. That’s exactly what your nervous system does.
🧠 Central Nervous System = The Engine & Dashboard
(Brain + Spinal Cord = Command Center)
- Your brain is like the engine—it powers your thoughts, actions, and decisions.
- Your spinal cord is the main highway sending messages between your brain and the rest of your body.
- The dashboard represents your awareness—hunger, fatigue, pain, tension, emotions.
When your brain senses stress (like seeing brake lights), it hits the gas or brakes by sending signals through the spinal cord.
🧠 In your body: This is why just thinking about something stressful can make your heart race or your stomach turn.
🌐 Peripheral Nervous System = The Wires and Sensors
(All the Nerves That Branch Out)
- These are like the electrical systems and sensors in a car.
- In your body, these are the nerves in your arms, legs, face, organs—constantly carrying messages between body and brain.
You spot a threat. Your nerves send a signal to your brain. Your body reacts—often before you’re even conscious of it.
🚦 Autonomic Nervous System = The Car’s Auto-Pilot
(Everything That Happens Without You Thinking) This is your body’s autopilot. It keeps you alive without needing conscious effort. It controls:
- Heartbeat
- Breathing
- Digestion
- Temperature
- Stress response
It has two main “driving modes”:
🧨 Sympathetic = Emergency Mode (Fight, Flight, or Freeze)
When your body senses danger:
- In your car, it’s like slamming the brakes, alarms going off.
- In your body: heart races, muscles tense, digestion shuts down.
This is your fight, flight, or freeze response. It’s your body’s way of protecting you—even if the danger is just a stressful email or old trauma memory.
🧘 Parasympathetic = Relaxed Mode (Rest & Heal)
When you feel safe:
- Your car is cruising on an open road, music playing, windows down.
- In your body: your heart rate slows, breathing deepens, digestion kicks back in.
This is your healing state—where growth, repair, and emotional balance happen.
Why Your Nervous System Affects Healing, Energy & Emotions
If your nervous system is stuck in “emergency mode,” your body can’t rest or repair. It’s like a car constantly slamming the brakes—eventually, the parts wear out. Or if you’re constantly speeding without rest—you’ll run out of petrol.
But when you begin regulating your nervous system, it’s like learning to drive with more ease and awareness. You shift gears, slow down, and tell your body:
“It’s okay now. We’re safe. Let’s hit cruise control.”
Signs of a Dysregulated Nervous System (And How It Feels in the Body)
When your nervous system is out of balance, you may notice symptoms like:
- Anxiety or depression
- Mood swings or emotional outbursts
- Brain fog or forgetfulness
- Feeling overwhelmed or drained
- Trouble falling or staying asleep
- Digestive issues (bloating, constipation, diarrhoea)
- Chronic pain or muscle tension
- Racing heart, sweaty palms
- Weakened immune system
It’s basically any persistent state where your body doesn’t feel good—or safe.
What a Regulated Nervous System Feels Like
When your nervous system is regulated, you feel more like yourself.
- Calm, grounded, and emotionally balanced
- Able to focus and think clearly
- Your mood feels stable
- You look after yourself with ease
- You can handle change and stress with more grace
- You feel connected—to your body, others, and your environment
These are often the days you describe as “just a really good day.” That’s your parasympathetic system in action.
7 Gentle Practices to Regulate Your Nervous System Naturally
Want to support your body in shifting out of stress and into healing? Try adding a few of these daily practices:
- Deep breathing – slow, conscious breaths calm the vagus nerve
- Gentle movement – like yoga, walking, or stretching
- Time in nature – sunlight and fresh air support regulation
- Somatic practices – like shaking, tapping, or body scanning
- Nourishing routines – regular meals, sleep, hydration
- Mindfulness or meditation – helps bring awareness and calm
- Laughter and connection – safety is felt in relationships too
Final Thoughts
Regulating your nervous system isn’t about fixing yourself. It’s about reconnecting with the natural rhythms of your body—creating the inner safety needed for deep, lasting healing.
You deserve to feel good in your body. And I promise it’s possible. It’s about being consistent and adding in habits to your daily routine.
Further reading
I am in no way an expert and this is just what I’ve learned along the way. If you want to learn more about your nervous system and do your own research, I recommend the following:
- How to regulate your nervous system and restore calm: 12 proven techniques by Calm
- Nervous system dysregulation by MindHealth360
- Nurturing Serenity: Natural Ways to Calm Your Nervous System by Jennice Vilhauer Ph.D. for Psychology Today
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