Nervous System Reset

Shadow Work - Self Image - Spirituality - Healing - Knowledge

December 17, 2024•9 min read

What is a nervous system reset? This is a comprehensive guide to balance and wellness by understanding the nervous system.

The nervous system is a complex network that governs our body's functions, emotions, and responses. It is divided into two main parts:

Central Nervous System (CNS): Includes the brain and spinal cord, responsible for processing sensory information, managing cognitive functions, and overseeing emotional responses.
Peripheral Nervous System (PNS): Comprises all other neural elements, connecting the CNS to the rest of the body.

A critical component of the nervous system is neuroplasticity, its ability to adapt and rewire itself. This feature is essential for learning, memory, and recovery from mental health disorders.

The autonomic nervous system (ANS) further divides into:

Sympathetic Nervous System ("fight-or-flight"): Activates during stress, releasing hormones like adrenaline and cortisol.
Parasympathetic Nervous System ("rest-and-digest"): Promotes relaxation, aiding digestion, sleep, and cell repair.

When these systems are balanced, the body functions optimally. However, chronic stress can cause the sympathetic system to dominate, leading to dysregulation. The vagus nerve, a key player in the parasympathetic system, serves as a natural "reset button" for the nervous system. Later in this article, there is a video to reset your vagus nerve very quickly. More on that later.

Signs of a Dysregulated Nervous System

A dysregulated nervous system can manifest in various ways:

Physical Symptoms

Persistent fatigue
Headaches
Muscle tension
Digestive issues
Sleep disturbances
Frequent infections

Emotional and Cognitive Symptoms

Irritability and anxiety
Depression
Mood swings
Difficulty managing stress
Problems with concentration and memory
Mental fog

Behavioural Symptoms

Addictive tendencies
Relationship difficulties
Emotional outbursts or shutting down
Vindictive or inappropriate behaviours

Causes of Nervous System Dysregulation

Several factors can disrupt nervous system balance:

Chronic Stress: Work pressures, financial challenges, or systemic oppression.
Trauma: Accidents, loss, domestic violence, or past abuse.
Lifestyle Choices: Poor sleep, unhealthy diet, or excessive caffeine/alcohol intake.

How to Reset Your Nervous System

Resetting the nervous system involves integrating psychological techniques, lifestyle changes, and cognitive-behavioural strategies. These practices help the body navigate stress with greater resilience.

Psychological Techniques

Mindfulness Meditation: Focuses on present-moment awareness and deep breathing to reduce stress.
Qi Gong: Qi Gong is known as a healing art, and can reset your nervous system very quickly with the slow deliberate movements, deep breathing and mind focus.
Therapeutic Activities: Journaling, calming music, or counselling can aid emotional regulation.
Somatic Experiencing: Addresses trauma by tuning into bodily sensations linked to stress.

Lifestyle Changes

Adequate Sleep: Reduces stress and supports repair processes. Minimise screen time before bed.
Regular Physical Activity: Exercises like walking, Qi Gong, yoga, or dancing release endorphins, improving mood.
Balanced Diet: Consume nutrient-rich foods and stay hydrated. Anti-inflammatory options like avocados and spinach are particularly beneficial.
Nature Exposure: Spending time outdoors lowers stress levels. And the green of nature is scientifically proven to relax the nervous system.

Cognitive-Behavioural Strategies

Relaxation Techniques: Practices like progressive muscle relaxation or deep breathing activate the parasympathetic system.
Cognitive-Behavioural Therapy (CBT): Helps reframe negative thoughts and improve resilience.
Routine Development: Structured breaks and leisure activities prevent burnout.

Breathing Techniques to Calm the Nervous System

Breathing exercises can significantly influence nervous system balance. Try the following techniques:

Deep Breathing: Slow, controlled breaths with extended exhales.
Box Breathing: Inhale for four counts, hold for four, exhale for four, and repeat.
Double Inhale Breath: Inhale deeply, take a second shorter inhale, and exhale fully.
Physiological Sigh: Two quick inhales followed by a longer exhale.
Buteyko Breathing: Slow, shallow breaths to calm the stress response.

Other Techniques for Nervous System Reset

Vagal Nerve Stimulation: Engage the vagus nerve through humming, chanting, or cold water exposure.
Movement and Dance: Release tension and promote relaxation.
Progressive Muscle Relaxation: Tense and release muscle groups to induce calm.
Tapping: Focus on specific acupressure points while repeating calming phrases.
Weighted Blankets: Use for deep pressure therapy to stimulate the parasympathetic system.
Sensory Grounding: Chew ice or engage with pets to mitigate sensory overload.
Bilateral Stimulation: Use rhythmic movements like finger-snapping with alternate hands.
Earthing: Walk barefoot on natural surfaces to connect with the earth.
Co-regulation: Connect emotionally with trusted individuals for mutual calming.
Massage and Bodywork: Techniques like craniosacral therapy or reflexology reduce stress.

The Importance of Self-Care

The practice of self-care is all about the deliberate efforts we make to cultivate happiness, achieve a state of relaxation, and enhance our overall well-being. These actions are a crucial element in nurturing one's mental and emotional health.

By engaging in self-care routines, individuals are able to effectively diminish levels of stress and are better equipped to avert feelings of being burnt out. Self-care isn’t a one-time activity, but a continuous process that allows individuals to focus on their personal joy and contentment.

It is the bedrock upon which our mental and emotional resilience is built, offering us the strength to cope with the demands of daily life. By prioritising self-care, we are actively taking steps towards preserving our mental equilibrium and fostering an inner sense of peace.

You Can Steer Yourself Towards A Nervous System Reset

When we observe self-care, we make it a priority to undertake those actions which steer us towards a place of relaxation and tranquillity. It’s about being intentional with our time and energy so that we can rejuvenate our spirits and refresh our minds.

In understanding its importance, self-care becomes a proactive measure to offset the pressures that can often lead to exhaustion and weariness. In conclusion, the emphasis on self-care is a fundamental concept, acting as a preventative measure against the negative impacts of stress and the potential for burnout.

By making conscious choices to engage in self-care practices, we set the stage for sustained mental and emotional health and pave the way for a happier, more balanced life.

When to Seek Professional Help

Sometimes, professional guidance is necessary to address deeper issues. Coaches, therapists and counsellors provide a safe space to explore underlying causes of stress and develop effective coping mechanisms.

Having ran the Dream Method coaching programme for many years, I do understand the issues that can happen when the nervous system is continually on high alert. If this is the case for you, you may well be highly sensitive. And the Dream Method programme is designed for highly sensitive people.

You Can Achieve A Nervous System Reset

The importance of the nervous system extends beyond basic functionality; it is central to our overall health and balance. Prioritising the care and understanding of your nervous system is essential to achieving a state of holistic well-being.

Integrating techniques such as Qi Gong and mindfulness exercises, adopting positive lifestyle habits, and implementing cognitive approaches can significantly contribute to recalibrating your nervous system. This recalibration is imperative for fostering a more stable emotional state and enhancing physical equilibrium.

However, if you continue to experience symptoms or challenges in managing your nervous system health, it is advisable to seek professional guidance. Expert advice can provide a substantial level of support that may be necessary for some individuals. In your endeavor to cultivate a harmonious relationship with your nervous system, it is beneficial to take deliberative and measured steps.

Keep It Simple To Reset Your Nervous System

Begin with simple, yet purposeful actions aimed at reinforcing the health of your nervous system. Every small step you take is a move towards establishing a more balanced and health-conscious lifestyle.

Remember, the journey to optimal wellness and equilibrium begins with how you choose to support your nervous system. Allow today to be the day you commit to the intentional care of this intricate and invaluable system, setting you firmly on the path to lasting wellness.

A Broader Path For Nervous System Awareness

Simple practices such as breathing, gentle movement, rest and reducing unnecessary stimulation can help you create moments of greater steadiness in everyday life.

But sometimes it is also useful to look beyond the immediate stress response and become curious about the patterns, habits and emotional reactions that keep repeating.

The Dream Method provides a gentle five-stage framework for doing this:

DISCOVER → REALISE → EMBRACE → ACTUALISE → MASTER

It is designed to help you develop greater awareness of what is happening within you and then gradually bring that understanding into everyday life.

Take The Free Dream Method Pathway

The Dream Method is a personal-development framework rather than medical or psychological treatment. If you are experiencing persistent symptoms, severe anxiety, trauma-related difficulties or other concerns affecting your health or everyday functioning, appropriate professional support may also be important.

Nervous System Reset Frequently Asked Questions

What Does A Nervous System Reset Actually Mean?

A nervous system reset is a useful everyday phrase for practices intended to help you move from a highly activated or overwhelmed state towards greater steadiness.

It does not mean that your nervous system is literally switched off and restarted. Think of it more as creating conditions that allow your body and mind to settle.

What Is The Simplest Nervous System Reset To Try?

Start small. A few minutes of slower breathing, gentle movement, orienting yourself to your surroundings or stepping away from excessive stimulation can provide a useful pause.

You do not need to perform a complicated routine for it to be worthwhile.

Can Breathing Help Me Feel Calmer?

For many people, gentle breathing practices can form part of a calming routine. Avoid forcing the breath or continuing with a technique that makes you uncomfortable or light-headed.

You can explore some short body-led practices in 2-Minute Body Resets For HSPs.

Can Qi Gong Support Nervous System Regulation?

Qi Gong combines gentle movement, breathing and focused awareness, making it a useful embodied practice when you want to slow down and reconnect with your body.

You can explore this further in Qi Gong For Emotional Healing: Move, Breathe, Release.

What If I Keep Feeling Dysregulated Despite Using Self-Help Techniques?

Self-guided practices have limits. If your symptoms are persistent, severe or significantly affecting your daily life, speak with an appropriate healthcare or mental-health professional.

You can still use gentle wellbeing practices alongside suitable professional support where appropriate.