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  • Writer's pictureAli Astrid Moto

Best Nervous System Regulation Practices

These are some of the best nervous system practices I've found in my personal and professional life to regulate your nervous system for mental health and well-being. These are some practical ways to bring about regulation of your nervous system, through the use of the body and or other sources, like co-regulation with animals or pets.

girl dances in her front room
Dancing or moving your body diminishes hyper-arousal and can also get your out of bottom-brain (lizard brain) feeling

  1. Deep breathing: Deep breathing is a simple and effective way to activate the parasympathetic nervous system and promote relaxation. This diminishes a hyper-arousal state.

  2. Exercise: Moderate-to-intense forms of movement such as jogging, intuitive dancing, or jumping on a trampoline can help elicit the relaxation response and move from the sympathetic to the parasympathetic activation.

  3. Massage therapy: Massage therapy can activate the parasympathetic and restore balance through aiding sleep and concentration.

  4. Yoga, meditation, or breathwork: Body-mind practices such as yoga, meditation, or breathwork support a regulated the nervous system.

man meditating in his office
You can have a breathing practice anywhere you are, whether at work or play.

  1. Eat nourishing whole foods: Whole grain foods and adding even a few more whole foods into your diet, allow for a more regulated nervous system.

  2. Seek sunshine and nature: getting out in nature can support regulating the nervous system.

  3. Spend time with pets: Spending time with pets can help regulate the nervous system.

  4. Take breaks from electronics: Introducing an electronic Sabbath can promote nervous system regulation and diminish a hypo or hyper arousal.

  5. Visualize your emotions: When you bring senses into getting to the heart of feelings, it can bring you out of a state of shut-down or disassociation.

It is important to experiment with different approaches and find what works best for you. The best way to heal a dysregulated nervous system depends on your unique sensitivity and level of dysregulation.

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