nervous system regulation: just trendy or truly beneficial?

I’m sure you have seen “nervous system regulation” trending all over social media. It has become a much talked about term in the last couple of years, a little overwhelmingly so. Nervous system regulation has become a movement for health influencers and brands alike. Let’s dive in and talk about what nervous system regulation is and if it is truly beneficial for everyone. 

what is “nervous system regulation”?

I really like this analogy: 

“Imagine your nervous system as the conductor of a vast orchestra. Every musician (organ, tissue) plays a role, and the conductor ensures harmony. When everything’s in sync, you feel calm and focused. But when chaos ensues, it’s time for the conductor to step in.” (Meridian Health)

When you hear people talk about nervous system regulation, they are really talking about the autonomic nervous system. Specifically, the sympathetic (fight or flight) and parasympathetic systems (rest and digest) and the vagus nerve, which is the primary driver of the parasympathetic nervous system. Regulating your nervous system means helping your body stay balanced between both systems to have an appropriate amount of stress: not too much or too little. 

The autonomic nervous system effects temperature regulation, blood pressure, heart rate, pupillary function, sexual function, gastrointestinal and bladder, and “extends from the central to the peripheral nervous system and help to maintain and control system homeostasis” (Gibbons).

sympathetic nervous system

The sympathetic nervous system is what activates to protect us when danger is identified. It pulls us into the fight or flight response in times of stress, danger, or when there is a perceived threat. It activates an adrenaline response with a release of cortisol. It is a necessary bodily response that protects us and is often referred to as simply the stress response. We don’t want to be calm all the time as our sympathetic nervous system does have a purpose. “The goal isn’t to eliminate stress but to learn to manage it effectively and to recover more quickly after periods of heightened arousal” (Birchwood Clinic).

parasympathetic nervous system

The opposite system is called parasympathetic (para meaning “against”) to combat stress. It is often referred to as the “rest and digest” function of the nervous system. The parasympathetic system provides calm and helps bring the body out of the stress response. The vagus nerve, which runs from the brainstem to the abdomen, is the longest component of the autonomic nervous system and helps bring relaxation to the body. 

what is a dysregulated nervous system?

To regulate the nervous system, something needs to be dysregulated and not working correctly. A dysregulated nervous system means either the sympathetic or parasympathetic nervous system is overactive or underactive causing imbalance and issues in how our body responds to stress. Typically, people are referring to an overactive sympathetic nervous system that causes chronic stress, adrenal fatigue, and cortisol issues. 

The opposite can also be true: the body can have an overactive parasympathetic nervous system, which can lead to chronic fatigue, cardiovascular issues, and digestive problems. A regulated nervous system means our bodies are using a proper amount of both sympathetic and parasympathetic systems. When that is not the case, the nervous system can cause various symptoms throughout the body. 

Nervous system related symptoms can come about from various life stressors, traumas, or injuries. Often they are temporary due to a singular event or season of life. It’s when our bodies are exposed to prolonged stress and the symptoms that accompany it becomes more of a concern. I personally have experienced autonomic nervous system issues for many years. I have struggled with dysautonomia due to a brain injury and a few concussions. Dysautonomia is a diagnosis used to describe when the nervous system is unbalanced and leads to symptoms such as: blood pressure and heart rate issues, dizziness, temperature control, and digestive issues.

do i need to regulate my nervous system?

All of us experience stressful moments or seasons of life. Being aware of how to reduce stress is a powerful skill. Simple habits such as yoga, breathing exercises, getting outside in nature, reducing screen time, etc are all good habits to implement into your life. Maybe you love to reduce stress by going for a walk with your dog or by listening to your favorite music while you journal. Those little habits of calm are ways you are helping activate the parasympathetic nervous system. You may already have great strategies in place without even knowing it! There really isn’t a simple answer to whether or not you personally would benefit from nervous system regulating habits and exercises. I suggest taking inventory of how your body responds to stress by seeing if you have a difficult time relaxing or struggle to switch focus away from the stress of your day.

If you are experiencing heavier levels of stress in your current season of life, adding a habit or two that provides you with calm mind and body could be beneficial. But, the idea that some simple habits can “regulate” our entire nervous system is a bit off track. With my symptoms and concerns, the yoga and breathwork weren’t enough to help my nervous system. I needed to work with my doctor to get to the root cause for symptoms to be reduced. It is good to have awareness of your stress levels and nervous system to help manage stress. We live in a fast paced world that has a lot of daily stressors. Just know, if you are experiencing symptoms of long-term stress, these “regulation” habits may not be enough to help combat your underlying issues.

final thoughts

Nervous system regulation has become a buzz phrase. It is also a valid health concern. As someone who does need to focus on their nervous system, I get overwhelmed by all the recommendations and conversations around the topic online. It can honestly be too much for me to take in because it makes me think about what I’m not doing or what could maybe be a quicker fix. When this happens, I have to remember that quick fixes usually lead to failed results. Quick does not mean lasting and is usually a bandaid approach. As with anything on social media, take what you need and leave the rest behind.

teresa margaret