Finding your inner peace

Understanding the nervous system

In our fast paced, highly stimulated & often stressful world, the ability to regulate our nervous system has never been more important. The nervous system acts as the body’s command centre & influences all aspects of health & well-being.

Understanding the nervous system

The nervous system is divided into two main parts: the central nervous system (brain & spinal cord) & the peripheral nervous system, which links the central nervous system to the rest of the body. The peripheral nervous system also has two branches: the sympathetic nervous system & the parasympathetic nervous system.

Sympathetic nervous system (fight, flight or freeze)

The sympathetic nervous system was vital for survival in ancient times when real threats were common. Today, it still reacts to perceived dangers - triggering fight, flight or freeze mode. This releases adrenaline & cortisol, useful for real threats but often unnecessary in modern life. Everyday triggers like alarms, bad news or running late can cause excess stress & hormonal imbalance.

Signs & symptoms of being in sympathetic state

• Struggle to sit still

• Fidgeting with hands

• Dilated pupils

• Increased heart rate

• Fast shallow chest breathing

• Closed off body language (eg. head down, arms folded)

• Tight head & shoulders

Parasympathetic nervous system (rest, reset, digest)

The parasympathetic nervous system is responsible for rest, healing & digestion. It promotes relaxation, reduced heart rate, supports digestion & uptake of nutrients.

Signs & symptoms of being in parasympathetic state

• Increased attention span

• Grounded

• Being in the present moment

• At ease in body

• No tension

• Don’t feel as though there is a ‘to do’ list to complete

• Easy to feel connected to self & others

• Stable, calm, collected

• Flow state

Tips to regulate your nervous system

Regulating your nervous system is about restoring balance & allowing your body & mind to function optimally. Here are some helpful tools you can incorporate into your toolkit for managing stress & finding a sense of calm.

Breathwork: Slow, deep nasal breathing signals to the parasympathetic nervous system to calm down the body. Try box breathing - inhaling through the nose for 4 seconds, holding 4 seconds, breathing out for 4 seconds & holding at the bottom for 4 seconds.

Exercise: Gentle exercise such as walking, yoga or stretching helps to release certain hormones that promote relaxation & calm the mind.

Meditation: Regular meditation practices can help you to become aware of your body's actions & notice tension areas. Check out Insight Timer or the Calm app for guided meditations to use before bed.

Grounding techniques: Planting your bare hands or feet on the ground rebalances the body's electrical charge. Grounding neutralises the positive charges in the body by absorbing the earth's negative ions. These electrons we absorb work as a natural antioxidant & help to reduce inflammation, allowing us to be more connected & peaceful.

Sleep hygiene: Maintaining a consistent sleep routine is a great way to reduce stress before bed. Try to avoid screens an hour before bed, diffuse lavender essential oil, have a warm shower & trying Mega Magnesium night by Ethical Nutrients to help promote sleep & deep relaxation.

Social connection: Positive social interactions stimulate the parasympathetic nervous system & promote feelings of safety & relaxation. Make time for relationships that nurture & support you. So, go for that coffee catch up with your bestie! Or try matcha as an alternative… to help with any post coffee jitters. Matcha is rich in antioxidants & helps to maintain energy levels.

Supplementation: Herbal medicine & targeted supplements provide essential nutrients to support the body in achieving a balanced, parasympathetic state. BioCeuticals Adrenoplex is specifically formulated to help regulate stress hormones, boost energy levels, enhance brain function & alleviate symptoms of mild anxiety & stress.

Overall, regulating your nervous system is not just about reducing stress—it's about cultivating a foundation of resilience, health & well-being. By incorporating simple practices into your daily routine, you can bring balance to your nervous system & experience a more fulfilling life.