The experience of “nervous system dysregulation” is a form of communication, a symptom which tells a story. Yet modern society often leaves little room for the individual to actually listen closely to their body, in order to become more aware of the factors interacting with their mind.
Choosing to take accountability and performing a whole-body + whole-life analysis of your inputs and outputs, is the greatest way to create your own empowerment and resilience.
The reciprocal nature of the mind & body dynamic means that when one half is pulled into alignment with nature and our optimal biological design, the other half more readily becomes drawn into that same coherence. Equally, when misalignment in one half occurs, the other falters in response.
The root cause behind dysregulation will always be a multifactorial issue. But when we start with supplying the body with the necessary physiological (internal + external) environment it requires, supporting the symbiotic role of the conscious mind becomes much easier.
THE BODY IS THE FOUNDATION
Much of what many people consider as entirely “mental” issues, almost always have multiple signficant corresponding root factors, held in the body.
It’s just much easier for the allopathic + psychiatric medicine model to classify it as purely a “mental disorder” like “general” anxiety. Rather than dropping into that mentality of the uncontrollable “anxious” mind, there is an alternative.
It begins with understanding that the body is ONLY ever trying to protect us. To help us survive first, and then to thrive.
The body seeks safety as the most primary drive, and unfortunately modern society increasingly provides an “unsafe” signal + environment.
When the body is dysregulated, the mind becomes more unstable. When the mind is unstable, the body more readily becomes dysregulated.
It becomes a story of the snake eating its own tail. The feedback loop is self-reinforcing, and ultimately leaves the experiencer in a state of inertia.
Stuck in the liminal zone of fight or flight, aka the sympathetic state of high alert, racing thoughts, anxiety that more readily becomes panic, numerous varying physical stress symptoms, and so on.
What is the solution, for a person who has spent years in a hyperaroused state, and who wishes to resolve their dysregulation, coming into a place of deeper resilience and greater rest within the parasympathetic?
The castle analogy works well here, to explain an approach for addressing chronic dysregulation.
Before there is mind, there is form. Before we build the castle, we have to have a strong foundation of stable land beneath it.
In order to clearly address any issues generated purely by the (conscious & subconscious) mind, first we must create a solid and resilient foundation within the body.
PHYSIOLOGICAL FACTORS AFFECTING THE EXPERIENCE OF NERVOUS SYSTEM DYSREGULATION
Not an exhaustive list by any means, but some underrated and wider lens considerations. Of course, all of these factors in turn affect various other body systems too, in a myriad of ways.
In the highly interconnected landscape that is human biology, every element matters and every interaction also creates a unique internal environment.
COMPROMISED GUT HEALTH - Dysbiosis, “leaky” gut, low membrane charge, excess endotoxin, nnEMFs → Mast cell activation, SIBO → anxiety link, etc. Remembering that the gut is in many ways “the second brain” and heavily impacts neurochemistry.
SUBOPTIMAL NUTRITION - Many essential nutrients play a key role in how anxiety is experienced. Notable mention to magnesium, B vitamins, hormone D, DHA, and vitamin A. Undereating or under absorption of nutrients is a constant stress signal. The body needs a stable (consistent) source of energy via food (and light) in order to function optimally. This is why fasting outside of the natural hours (while sleeping) can create dysregulation very quickly.
MISALIGNED HORMONE DYNAMICS - Sex hormone function is linked with neurological function. The timing and balance of these hormones can impact the brain more than most people understand. Receptors for sex hormones exist in the brain. Thyroid issues can also have a notable impact on the ns.
CHRONIC HIGH CORTISOL - Cortisol excess → feedback loop with anxiety. Years of elevated cortisol + stress hormone saturation → dysregulation over time → body-wide and non-linear impacts on other systems, such as the gut.
MITOCHONDRIAL DYSFUNCTION - It goes without saying, mitochondria are the centre of all bioenergetic activity in the body. Any form of dysfunction in our colony of mitochondria, within the brain and nervous system in particular, can have a range of different impacts on physiological and mental health. Adverse dopamine dynamics for example, are highly linked with mito dysfunction, alongside the experience of anxiety and NS dysregulation.
SUNLIGHT DEFICIENCY - Hormone D and the entourage of other impacts produced on neurochemistry via sunlight cannot be understated. Sunlight is the most vital non-food input for mental health.
COMPROMISED SLEEP - Poor sleep quality quite literally instructs the brain to be more alert for potential threats. While at the same time creating a burden on all systems, by reducing the time spent in rest & repair mode.
CIRCADIAN MISALIGNMENT - Artificial blue light after dark impacts biology via affecting the brain, and other systems via cytokine expression, excess ROS generation, and VGCC calcium gates. The brain is a highly circadian organ, and the non-linear impacts of misalignment with the solar rhythm are notable. Depression and anxiety can be direct results from circadian dysregulation over time, because all systems that support optimal neurochemistry are circadian based.
ARTIFICIAL LIGHT & NON NATIVE EMF EXPOSURE - Any lighting with a high flicker rate (worst is fluorescent) is highly irritating and keeps the nervous system on alert. The risks of nnEMF exposure also go far beyond ionising radiation, and can actually have significant effects on the brain and nervous system, especially in susceptible people.
MODERN ENVIRONMENTS - Chronically indoor lifestyles, minimal sunlight exposure, recirculated air, VOC exposure, lack of direct contact with the earth, etc.
CHRONIC INFLAMMATION - Inflammation is the clearest sign of a body held in a state of chronic physiological stress. Often increasingly worsened by lack of necessary inputs (eg. deep nutrition, light, movement, etc), in combination with the unavoidable daily impacts of life on the body. The body is resilient and can handle so much, but once a certain tipping point is reached, the damage begins to accumulate.
IRREGULAR BREATH HABITS - Many are stuck in shallow breathing patterns, held in the upper chest, rather than deeper diaphragmatic breath. Mouth breathing also quickly puts the body in a state of instant NS dysregulaion, directly communicating to the body that it needs to work harder, alongside struggling to achieve a good amount of oxygen.
POSTURE & TENSEGRITY - Breathing also plays a core role in maintaining ideal posture. Equally, tense neck, shoulders, and forward head posture limits blood flow to the brain. Tense shoulders and a hunch leads to a tighter diaphragm. Each of these habits can inevitably create a postural impact on neurochemistry.
REGULATION IS A SAFETY SIGNAL
Each of these factors acts as a signal, in a dance of constant communication across the nervous system. Ultimately any form of stressor as mentioned above, tells the brain to stay vigilant, because something simply isn’t right.
Lack of safety is a pipeline to hyper vigilance. Safety is one of the most key concept to consider in the discussion on “regulation” of the nervous system.
The more we can provide the body with the environment and input signals it requires, in order to function optimally in alignment with nature’s design, the more chance we have to remain regulated. Even (and especially) in the face of unavoidable stressors coming from the mind, from the world, and from circumstances outside of our control.
As always, our power is found in how we respond. Building awareness and honing the skill of listening to the messages our body is conveying through symptoms, is the ultimate core of sovereign health.
EVERYDAY LIFESTYLE HABITS FOR BUILDING A RESILIENT NERVOUS SYSTEM
Imagine a “regulated” day, one where you feel safety from within, and a readiness and confidence in your ability to respond to anything. What are the various habits and decisions which helped to support that?
Here’s a solid list of behaviours and lifestyle choices which naturally support the nervous system. Practices to soothe the body and in turn, the mind.
While this is ordered in the sequence of a day, it is not a “checklist” of things you MUST DO EVERY SINGLE DAY WITHOUT FAIL. We are not in the business of having an orthorexic and rigid relationship with health behaviours. That is often a path that produces the very opposite of grounded regulation.
However, generally speaking the more often you can do any of these, the better you will feel, because they are just simple LAWS OF NATURE.
The (internal + external) environment + input codes that allow the body to relate to life with resilience.
Most of these habits and choices only require minimal time re: self education, preparation, and adjustment of set and setting.
Equipped with a stable foundation from the body, when any stress inevitably comes up, it’s far more easily moved through within the mind space.
The ideal state for humans is a sense of calm, yet also readiness to actively respond in whatever way is needed.
In other words, the ability to rest in the middle, the balance point between hyperarousal and hypoarousal: grounded presence.
A DAY IN THE LIFE OF A REGULATED & RESILIENT NERVOUS SYSTEM
Getting sunlight as soon as we rise, on our eyes (signals to the brain) and skin (helps to synchronises circadian clocks throughout the body, not just in the brain). A regulated nervous system first needs a solid foundation of a regulated circadian rhythm, as this dictates various key processes which are crucial for optimal neurochemistry re: brain health, mood regulation, and nervous system function.
Watching UVA rise is equally important, in regard to important neurochemicals like serotonin and dopamine. As well as preparing the body for UVB later in the day, of which is absolutely essential for both mental and physical health. Sunlight is notably nature’s inbuilt antidepressant for a reason, it quite literally makes us “addicted” and drawn to seek more, via releasing endorphins that promote calmness and regulation.
Eating breakfast within 1 hr of waking. Absolutely underrated in terms of blunting your morning cortisol (circadian determined rhythm) spike, and providing the body with the energy it needs to conduct various morning-specific processes. Stable energy promotes a stable NS.
Eating truly nourishing meals, full of foundational core nutrients that provide the brain and nervous system with the necessary fuel to function optimally. Animal based, local + seasonal produce, heavy on the egg yolks and pastured meat and fats (we love choline and cholesterol for optimal brain function).
Enjoying your food, eating slowly, not rushing. No distractions from screens. Choosing to make time for the mundane and honour in the ritual of nourishment. When we move too fast, we chew less and this affects digestion and gut motility. As well as stress from rushing itself, which also hampers gut function.
Drinking high quality water, rich in minerals. Many times people think they are hungry, when they are actually thirsty and the body is really crying out for minerals. Dehydration → less ability to respond from a grounded place.
Remembering too, that the water we drink is not the same as the water which is made within our cells. For optimal hydration inside the cell and your colony of mitochondria, we need not just an adequate intake of minerals (electrolytes) but also key nutrients (from animal foods) and signals from our environment (light) which allow cells to conduct their (electrical) activity with ease. Body is electric before it is chemical.
Walking after eating (particularly with higher carb meals) can be very beneficial for lowering blood sugar spikes and supporting digestion. Poor blood sugar regulation with excess spikes may contribute to anxiety, irritability, and mood instability. This is why it’s quite beneficial to pair sugars and carbs with sunlight exposure (red + NIR light > metabolism up > glucose consumption regulated) and movement after eating.
Making sure to get midday sun, in order to produce hormone D within the skin, a foundation of our nervous system. Alongside countless other benefits such as supporting the gut and microbiome.
Nature time every day. Bare foot, grounded to the earth. Pure presence, active meditation via observation of nature’s infinite and intricate beauty. “Doing nothing” in nature is something absolutely worth doing.
Dynamic movement. Full body activation. Running is wonderful. Movement helps lymph and fascia flow smoothly, allowing for optimal bioelectric communication across tissue.
Sunset light on skin and eyes. Dense red and near infrared all over, is like medicine for mitochondria. This also tunes the circadian system, supporting rest and repair via melatonin release.
Block artificial blue and green light after sunset with circadian-friendly globes (or candles) in the home. Non-negotiable and highly impactful. NO BRIGHT BLUE LIGHT FROM SCREENS after sunset. Red screen filters and reducing total use.
Nourishing dinner, and stopping eating earlier rather than later, alignment with circadian meal timing.
Calming activities after dinner only.
Shower filter to reduce tap water toxin exposure, natural body care products, self care rituals for soothing regulation and winding down. Soothing light in the bathroom.
Time spent in silence with the self. Taking space for internal reflection, allowing the inner world to sort through the day and process anything necessary. Moments to plan and time to dream. Time to simply be present with your mind and body.
Lymph self massage before or in bed. Big 6 routine.
Reading a peaceful book in bed can be a great way to truly wind down and encourage sleep.
Sleep. Cool environment, darkness, good airflow. If sleep ever feels difficult due to racing thoughts, breath work using the box breathing technique can be very supportive for lulling yourself asleep. Also very important here make sure you have eaten enough through the day, as it will always be hard to fall and stay asleep if the body isn’t nourished.
EXTRA SUPPORT
When in a real pinch due to extraneous circumstances, a few extra natural support remedies:
ACTIVITY SUPPORTS
Box breathing (Simple breathwork technique you can do at any time or place)
Walking / running / dynamic exercise (Sweat, lymph activation, fascia activation, moving the energy)
Somatic shakes (Jumping around vigorously and shaking helps to release tension + reset the nervous system)
Swim in cool (wild) water! Soothing on many different levels.
Facial ice bath (When in a high stress situation, this is an immediate vagus nerve reset)
Humming & singing (Physical activation of the vagus through vibration)
Barefoot grounding (stabilise body battery in alignment with the earth, reduce inflammatory burden -> lower stress signals)
FOOD SUPPORTS
Animal foods rich in B vitamins to support optimal neurochemistry.
Seasonal produce rich in vitamin C & other antioxidants.
Spring water rich in electrolyte minerals.
Animal fat. Animal fats in general are essential for the absorption of other nutrients within the gut. Fermented dairy equally supports the gut-brain axis.
Ensuring there is no dehydration. This can rapidly reduce our ability to cope with stressors. Dehydration as a physical stressor alone, is enough to activate fight or flight.
Salt + Honey as a quick on the spot remedy. Salt lowers cortisol, honey is the most dense form of glucose, giving you quick raw energy, and also directly lowers stress hormones like cortisol via the HPA axis. Honey also feeds good gut bacteria too which supports nutrient absorption