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  • Writer's pictureAli Astrid Moto

Best Practices for Nervous System Regulation

Updated: Jul 3

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.

  5. 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.

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

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

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

  9. 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.

  10. 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.

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


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