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The nervous system plays a crucial role in regulating our body's responses to stress and other stimuli. An unregulated nervous system can lead to chronic stress, anxiety, and other health problems. I believe it is important to have a toolbox of techniques you can practice and turn to when you start feeling overwhelmed. 

Practice Deep Breathing

Deep breathing is a simple and effective way to regulate your nervous system. It can help reduce stress, calm your mind, and promote relaxation. Take notice when your body starts to tense up and also notice when you start to breathe shallow. Give yourself time to ground yourself with a few deep breaths. 

One of my favorite breathwork techniques is the 4-7-8 method. To perform this exercise sit in a nice comfortable position. I like to place one hand on my belly and one on my chest. Gently close your eyes and slowly inhale for a count of 4, hold your breath in for a count of 7, and slowly exhale through your mouth for a count of 8. Repeat this 3 times. This takes about 2 minutes and you can do it in the morning, before bed, or any time you are feeling overwhelmed. 

Engage in Relaxation Techniques

Relaxation techniques such as yoga, meditation, and progressive muscle relaxation can help regulate your nervous system by reducing stress and promoting relaxation. Experiment with different techniques to find what works best for you. Find a short 10 minute yoga class on you tube or find a local class. An app I like for meditations is insight timer. They have a wide variety of meditations. Start with a short 2 minute meditation and work your way up to a longer one. 

Get Enough Sleep

Sleep plays a critical role in regulating the nervous system. Aim for 7-9 hours of sleep each night to promote optimal nervous system function. Stick to a consistent sleep schedule, avoid caffeine and alcohol before bedtime, and create a sleep-conducive environment. A supplement I like taking before bed is Magnesium. This has helped me fall asleep and stay asleep. It is great for anxiety, PMS, and more!

Eat a Balanced Diet

A healthy, balanced diet can support nervous system regulation by providing essential nutrients such as omega-3 fatty acids, magnesium, and B vitamins. Aim for a diet rich in whole foods such as fruits, vegetables, whole grains, and protein.

Exercise Regularly

Regular exercise can help regulate the nervous system by reducing stress and promoting relaxation. Engage in activities that you enjoy, such as walking, biking, or yoga, for at least 30 minutes a day. If you are concerned about longevity I highly recommend that you participate in a strength training program that focuses on progressive overload. If you are new to exercising or you need extra support check out my wildly strong course. This is great for beginners or anyone who goes to the gym with no plan in mind. You will learn all about the importance of strength training and you will learn how to apply certain training principles to your gym sessions so you can continuously progress!

Connect with Others

Social connection is essential for nervous system regulation. Spend time with friends and family, join a group or club, or volunteer in your community to promote social connection and reduce stress. As a mom of little ones some groups I liked are stroller strides. This was great when my kids were stroller age. It was an hour workout with resistance bands and walking or running and then after the kids had play time. As my kids got older I became part of Moms of preschoolers (MOPS), this is a mom group through my local church. Motherhood can be overwhelming and isolating, it is important to make time to connect with other mamas!

Seek Professional Help

If you're struggling with regulating your nervous system or experiencing symptoms such as chronic stress or anxiety, seek professional help. A mental health professional can provide guidance, support, and treatment options to help regulate your nervous system. A holistic health coach, such as myself can help you create a solid health foundation. I can help you find techniques for regulating your nervous system, nourishing your body through nutrition, helping you find ways to destress, give you ways to improve your sleep quality, and movement and exercises to increase muscle mass to increase longevity. 

In conclusion, regulating your nervous system is crucial for promoting optimal health and well-being. Practice deep breathing, engage in relaxation techniques, get enough sleep, eat a balanced diet, exercise regularly, connect with others, and seek professional help if needed. By following these tips, you can support your nervous system and promote overall health and well-being. 

If you are interested in further 1:1 support reach out to me for a free discovery call!