Nervous System Regulation: Part One
Image: Moritz Kindler
I’ve been working with, reading and thinking about the nervous system so often lately that I have decided to write a series of articles all about this complex and amazing network.
So many of the conditions that I work on with clients come back to nervous system regulation. Dysregulation of this system creates and exacerbates many symptoms that take us away from feeling well, including;
Anxiety and overwhelm
Feeling stuck or frozen
Nausea
Depression
Feeling exhausted
Sleep issues, including insomnia
Irritability and feeling ’edgy’
Digestive issues and gut conditions
Low immune system function
Skin conditions and wound healing
Feeling highly sensitive and emotional
Poor memory, attention and concentration
PTSD, OCD and ADHD
In this series I am going to cover the basics of what the nervous system is, why it is so important in mind body medicine, what dysregulation looks and feels like and how we can heal our nervous system.
I love that even though the nervous system is kind of mind-blowing in its complexity, the things we can do to regulate it can be quite simple. They are often quite accessible; they don’t cost money, require equipment or expert knowledge. The techniques can be learnt by almost anyone, with or without the support of a practitioner.
The challenge, however, is that when we are in a state of dysregulation we can feel stressed and overwhelmed, which can make even small changes difficult. The process of regulating our nervous system can be like slowly opening a door, starting with just a crack, letting in some light, and then slowly opening it further and further, one inch at a time. Each small change brings a little more regulation and builds our capacity to take the next step.
Regulating our nervous system is a non-linear process that requires patience and self-compassion. Some days may feel hopeful and taking steps to heal your system are possible. Other days it may feel impossible, like you are in the passenger seat and that this is happening to you. Both of these states are totally valid. I hope that this information and the practical tips and tools shared may help you to feel empowered, or at least hopeful, that over time, change is possible.
What is the Nervous System?
The Nervous System is made up two major parts that work together to control, and influence, much of what we think, feel, what our body does, and our experience of the world.
Central Nervous System (CNS): Includes our brain and spinal cord
Peripheral Nervous System (PNS): Is made up of a network of nerves that connect the CNS to the rest of the body, particularly to our limbs and organs.
There are multiple functions of, and systems within, the Peripheral Nervous System. This is where things get a little complex. Each part of the PNS have clear roles to play, and knowing each of them helps to understand the ‘big picture’ of your whole nervous system.
The PNS includes the voluntary (somatic) functions like walking, talking and breathing. It also includes involuntary (autonomic) functions like sweating, digestion, shivering and our heart beating. Autonomic processes are mostly unconscious, they happen without us thinking about them. The Autonomic Nervous System (ANS) has three parts;
Sympathetic Nervous System: Controls how our body reacts in an emergency or to a perceived threat or danger (e.g. survival responses like fight, flight, freeze and fawn, adrenaline/cortisol production via the endocrine system)
Parasympathetic Nervous System: Prepares the body for rest (e.g. slowing heart rate, increasing blood flow, digestive function). This is the state in which healing and repair occurs.
Enteric Nervous System: Relates to neurons that are in the gut that control the motor functions of the digestive system and the production of digestive enzymes. This system is what connects the ‘gut-brain axis’ and relates to ‘gut instinct’.
The nervous system is basically built with neurons. Bundles of neurons are called nerves, which are found all throughout the body. We also have about 100 billion neurons in our brain.
The nerves of the Peripheral Nervous System are the two-way communication pathways between our brain and other parts of the body. This communication is more like a conversation, because it flows in both directions. These are the pathways that allow our mind and body to communicate as one.
The Peripheral Nervous System carries information from our brain to our body (e.g. the brain telling our muscles to work so that we can move) and from our body to our brain (e.g. sensory input like heat or sound).
As a whole, the Nervous System allows us to do things like walk, speak, swallow, breathe and learn. It also controls how the body reacts to a threat or in an emergency. It plays a crucial role in our thoughts, feelings, emotions and our physical state.
In the next post in this series we will explore the role that the nervous system plays in Mind Body Medicine and how stress affects its function. In this series we will also explore how to tell if your nervous system is dysregulated and how you can regulate it.
Mind Body Medicine sessions with Ray Holistic Health can support nervous system regulation. Modalities such as Kinesiology, Traditional Chinese Medicine, acupressure and holistic counselling may be used.
Appointments can be booked in-person or online.
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