Embracing Nervous System Regulation: The Importance of a Holistic Approach to Growth

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Did you know that there are more signals going from our gut to our brain, than from our brain to our gut? Did you know that our gut microbiota not only plays a significant role in digestion, but also influences brain function and mental health? These facts serve as a reminder of the complex interplay between our bodies and minds.

We’ve created a culture where we live in our minds. In our rapidly evolving world, we’ve become accustomed to prioritizing mental pursuits. However, this cultural shift has led many of us to lose touch with the profound wisdom contained within our bodies. All-too-often we try to solve problems through mental effort alone. Recognizing and embracing the intricate relationship between mind and body can allow us to experience deeper and more sustained health and growth.

Our nervous system plays a central role in how our body responds to stress, processes emotions, and maintains overall balance. Yet, when it becomes dysregulated, a cascade of challenges can arise: increased stress, anxiety, depression, insomnia, digestive issues, chronic pain, and a weakened immune system. The chaotic pace of modern life, coupled with past trauma and unaddressed stressors, often leaves us trapped in a cycle of dysregulation, a survival mode that can keep us stuck.

In survival mode, we exist in a state of hypervigilance, perceiving threats everywhere. This heightened state can block our personal evolution and strain our relationships. To explore our true self and the parts of ourselves that we have hidden away, we must first feel safe. Similarly, true connection requires an open heart, a state that’s incompatible with survival mode’s tunnel vision. Being consumed by the need to prove ourselves robs us of the opportunity for meaningful understanding and connection.

While mindfulness is a powerful tool to help regulate our nervous system, it’s important not to overlook the significance of connecting to our bodies as well. In times of stress, mindfulness might seem elusive, but we can gently nudge our body into a slightly more relaxed state, creating space needed for mindfulness practices to take root.

Have you ever found yourself holding your breath when you’re feeling stressed? Or maybe engaging in quick, shallow breathing? It turns out our breath is a powerful tool for regulating our nervous system because it directly influences the balance between the sympathetic nervous system (fight or flight) and the parasympathetic nervous system (rest and digest). Deliberate, slow inhalations and extended exhalations activate our parasympathetic nervous system, which helps promote relaxation and calmness. The key here is to focus on a longer exhale, which stimulates the vagus nerve – a crucial factor in stress reduction. When the vagus nerve engages, it releases neurotransmitters like acetylcholine, working to slow down the heart rate and reduce feelings of stress and anxiety. I’ve explored various deep breathing techniques, including the popular box breathing method. What resonates most with me is a slow inhale, followed by an exhale mimicking breathing through a straw. It ensures that all-important extended exhale without the need for counting.

Practising this technique during mild stress primes us to remember it during intense situations. I’ve found it especially effective during tense conversations, taking intentional breaths before responding. Not only does it regulate my nervous system, but it offers a moment’s pause, creating space for a conscious response over a reflexive reaction. Give it a shot when you’re feeling frustrated, impatient or having pre-presentation jitters.

By embracing nervous system regulation, we can experience improved overall well-being and a greater sense of resilience in the face of life’s challenges. There are many tools that can help us regulate our nervous system - stay tuned as I share more along the way!

With heartfelt gratitude,
Christina