What Is Nervous System Regulation & Why It Matters
Why We Feel Stuck, Tired, or On Edge
Have you ever felt exhausted but unable to sleep? Or calm one moment and suddenly overwhelmed the next? Maybe you're constantly wired, tired, and unsure why everything feels just a bit too much. You're not broken—your nervous system may simply be dysregulated.
In recent years, the term "nervous system regulation" has moved from neuroscience labs into wellness spaces, coaching sessions, and even dinner table conversations. And for good reason. Understanding how to regulate your nervous system is one of the most powerful things you can do for your mental, emotional, and physical health.
Let’s explore what nervous system regulation actually means, why so many of us are dysregulated without realizing it, and how we can begin to shift - one breath, one moment, one nervous system at a time.
Nervous System 101 – The Basics You Should Know
The Autonomic Nervous System: Sympathetic vs Parasympathetic
The autonomic nervous system (ANS) is your body’s built-in response system. It controls automatic functions like heartbeat, digestion, and—yes—stress and relaxation. It has two key branches:
Sympathetic Nervous System (SNS): This is your "fight or flight" mode. It prepares your body to act quickly in response to danger or stress—heart rate increases, breath shortens, muscles tense.
Parasympathetic Nervous System (PNS): This is your "rest and digest" mode. It slows everything down, helps you feel safe, relaxed, and allows your body to heal.
But here’s where it gets interesting.
We often think of the sympathetic system as “bad” because it’s linked to stress, and the parasympathetic system as “good” because it helps us relax. But it’s not that simple.
The SNS includes both extremes—not just fight and flight, but also healthy activation: focus, readiness, motivation. It helps you get out of bed, take action, and show up fully. Maybe a better name really is your “quick mobile or activating system”
The PNS also includes a wide spectrum—yes, rest and digest at one end, but also freeze and collapse at the other. When we experience overwhelm or trauma, the body can shut down or disconnect, which is still parasympathetic activity. This is not only the rest & digest, this is the slowly dampening system.
We often compare the best of one system with the worst of another - just like we compare someone else's strengths to our own weaknesses. But healing starts when we stop judging and start noticing where we are on the scale, and how to gently move ourselves back to center.
Meet Your Vagus Nerve: The Hidden Hero of Calm
Running from your brainstem to your gut, the vagus nerve is like the information superhighway between your body and brain. It plays a central role in activating your parasympathetic system- and when toned and strong, it helps you recover from stress more easily.
Signs of good vagal tone include:
Feeling calm after stress
Resilient emotional responses
Deep, restorative sleep
What Does Nervous System Regulation Actually Mean?
Regulation vs Dysregulation: What’s the Difference?
Regulated: You feel calm but alert. You can handle stress without crumbling. Your emotions move through you, but don’t overwhelm you. Your body feels safe.
Dysregulated: You feel reactive, shut down, anxious, or numb. Your breath is shallow. Your digestion may be off. Your sleep suffers. You may feel emotionally volatile—or totally disconnected.
In essence, regulation means your system adapts well to life’s rhythms. Dysregulation means it doesn’t.
Signs You’re Dysregulated (That You Might Be Ignoring)
Trouble sleeping (or waking at 2–4 am regularly)
Feeling overwhelmed by small things
Frequent mood swings
Digestive issues
Physical tension, especially in jaw, shoulders, or gut
Overthinking or obsessing over the past/future
Emotional numbness or shutdown
Highly sensitive to noise, light, or social interactions
If these feel familiar, you're not alone.
Why Modern Life Disrupts Our Nervous Systems
The Impact of Technology, Constant Input & Chronic Stress
Our nervous systems evolved to respond to danger with quick bursts of adrenaline - then rest. Today? We face ongoing low-level threats: emails, social pressure, notifications, deadlines, bad news. Our bodies are always on.
Combine this with:
Blue light from screens
Lack of movement
Disconnection from nature
High social comparison
Unprocessed emotional trauma
... and it’s no wonder we’re all exhausted, anxious, or feeling “off.”
Why So Many Are Operating from Fight, Flight, or Freeze
When stress becomes chronic and there’s no time or support for recovery, we get stuck. Some people live in “fight or flight” (anxiety, tension, hypervigilance), while others shift into “freeze or collapse” (shutdown, fatigue, numbness). Both are signs of dysregulation.
The Science Behind Regulation: Why It Works
What Research Says About Breath, HRV & Cortisol
Heart Rate Variability (HRV): Higher HRV indicates better regulation. Breathwork, meditation, and mindfulness can increase HRV.
Cortisol: Your primary stress hormone, which plays a vital role in energy and alertness- but becomes problematic when misaligned.
Let’s explore cortisol rhythm, because this matters more than most people realize.
Cortisol Rhythm – Your Body’s Natural Cycle
Morning Peak: Cortisol rises steeply when you wake up—that’s called the cortisol awakening response. It gives you alertness, focus, energy for the day.
Gradual Decline: Ideally, cortisol should then descend gradually through the day. This keeps you steady, productive, and engaged—without tipping into stress.
Evening Low: By night, cortisol should be low—signaling your body it’s safe to rest and repair.
But modern habits—late screen time, inconsistent sleep, chronic stress—disrupt this cycle. Instead of a gentle arc, we get a flattened curve or reversed peaks.
The result? You feel wired but tired. You can’t fall asleep. You wake groggy. You crash mid-day. You snap more easily.
Regulating your nervous system includes re-aligning your cortisol rhythm. Not to eliminate cortisol—but to bring it back into balance, so your body’s cycles support you instead of working against you.
Nervous System Regulation in Everyday Life
What It Looks Like to Be Regulated (Examples You’ll Recognize)
You wake feeling rested, not groggy
You respond instead of react
Your digestion feels smooth and reliable
You can feel emotions without being hijacked by them
You recover quickly from stress or conflict
You experience more joy, connection, and focus
How People Shift Without Realizing It
Sometimes regulation happens quietly:
A walk in nature changes your mood
You cry during breathwork and suddenly feel lighter
You feel grounded after a good conversation or deep rest
These are real shifts in your nervous system, not just coincidences.
When to Seek Deeper Support
Coaching, Energy Work & Somatic Therapies
If your symptoms persist, or you’ve been living dysregulated for a long time-working with a guide can accelerate healing. Somatic-based coaching, energy healing, and nervous system-focused therapies help restore safety in your body.
The Role of Intuition in Self-Healing
Healing isn’t just science—it’s also sensing. You may intuitively know what your body needs (a cry, a scream, a hug, a pause). Honoring those nudges is part of regulation too. This is where tools like Reiki, intuitive coaching, and guided breathwork can offer unique support.
FAQs
What is nervous system regulation?
It’s your body’s ability to return to a calm, balanced state after stress—so you feel safe, present, connected, and emotionally steady.
How do I know if I’m dysregulated?
You might feel anxious, fatigued, moody, or emotionally numb. Difficulty sleeping, physical tension, or overreacting to small stressors are also signs. Try checking in daily, or work with a coach to assess your baseline.
Is breathwork enough to regulate my nervous system?
Breathwork is a powerful start—but sustainable regulation also includes movement, emotional expression, nervous system-aware rest, and real connection.
👉 Explore breathwork sessions here or try the on-demand 10-day series.
What causes nervous system dysregulation?
Chronic stress, trauma, emotional suppression, overstimulation, and lifestyle habits (like poor sleep or tech overload) can all contribute.
How long does it take to re-regulate?
Some people feel shifts within minutes using the right tools. For long-term balance, it often takes consistent practice over weeks or months.
Can I regulate my nervous system alone?
Yes—you can begin on your own. But support from a coach, breathwork guide, or energy practitioner can help accelerate the process, especially if you’re recovering from chronic stress or trauma.
A Gentle Invitation to Begin (and What’s Next in the Series)
You don’t need to overhaul your life or meditate for hours to begin regulating your nervous system. Sometimes, it starts with one breath. A short walk. Turning your phone off early. Listening to your body when it says “pause.”
In the next article of this series, we’ll explore science-backed tools to regulate your nervous system - simple practices rooted in research (and soul) that you can start using right away.
Until then, be gentle with yourself. You're not behind. You're learning to listen again.
If you need me - I am at the other end of this email 🤗
Ps. More articles about Breath, Nervous System, Energy and more you find here
The awe of nature can regulate your nervous system one breath at a time
