Lately, I’ve been hearing a lot of talk about operating from a well-regulated nervous system. And it got me thinking—what does that really mean?
As a chiropractor and mindset coach, I’ve spent years helping people release old patterns so they can self-regulate and thrive. Honestly, I thought I had this one figured out—until I started questioning deeper. And that’s when things got interesting.
We hear the buzzwords: alignment, intention, abundance, joy. And yes, those are all connected to regulation—it is, after all, our natural state. But before we can truly move into alignment and ease, we need to understand how the nervous system actually works.
The Nervous System in a Nutshell
Your nervous system has two major physical parts:
- Central Nervous System (CNS): brain and spinal cord
- Peripheral Nervous System (PNS): all the nerves connecting to your organs and tissues
Functionally, it also divides into two systems:
- Somatic: voluntary functions you can control
- Autonomic: involuntary functions like heart rate, digestion, and breathing
It’s within the autonomic system that regulation really comes into play. Here, we find two key branches:
- Sympathetic (Fight/Flight/Freeze): speeds up heart rate, raises blood pressure, pumps oxygen, slows digestion. Great for emergencies—but not meant to run all day.
- Parasympathetic (Rest/Digest/Detox): lowers heart rate, supports digestion, conserves energy, restores balance. This is the state we’re meant to spend most of our time in.
The problem? Modern life keeps us stuck in sympathetic overdrive. Stressors like busy schedules, financial pressure, constant notifications, social media, and even environmental toxins keep our stress response switched on.
Even while sleeping, many people aren’t truly resting. That leaves the parasympathetic system—our natural state of healing and ease—waiting in the wings.
So How Do We Shift Back Into Balance?
You might be surprised at how simple it can be. Here are three practices you can start right now:
- Stop, sit, and notice. Think of it as the brain version of “stop, drop, and roll.” Pause. Ask yourself: What am I feeling right now? Where in my body do I feel it? Name the emotion. Just notice—without judgment.
- Breathe deeply. Inhale and exhale slowly. Do this for 6–12 breaths, about a minute. If you find yourself sighing, yawning, or stretching—that’s a great sign! You’ve just activated your parasympathetic system.
- Choose your state. As you notice your body shifting into greater ease consider what you want to be feeling right now. What thoughts or physical feelings do you want to experience? What do thye feel like, in your breath and body? Notice them and take a few more deep breaths to let them settle in.
That’s it—three simple steps. Easy? Yes. But here’s the catch: they take practice.
Why Practice Matters
Most of us were taught to believe that success, ease, abundance, and health are “out there somewhere”—reserved for the lucky few. We’ve been conditioned to think struggle is normal and peace is rare.
But that’s just a story. And like any story, it can be rewritten.
Your nervous system has been trained into its current patterns. That means you can retrain it. With awareness, breath, and consistent practice, you can move toward calm, resilience, and flow.
What Regulation Looks Like
A regulated nervous system isn’t about perfection—it’s about presence. It looks like:
- Relaxed shoulders and a soft smile
- Breathing from the diaphragm, not the chest
- A calm voice and space to think before responding
- Mental clarity and ease in decision-making
- A body that feels grounded, not tense
And most importantly—it looks like you, living with more freedom and flow than you may have thought possible.
If you’re ready to explore this more deeply, remember: start small. Notice. Breathe. Practice. Each moment of regulation you create builds the foundation for the health, abundance, and joy you deserve.
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