In today’s fast-paced world, it’s no surprise that women often feel overwhelmed, stressed, or out of balance. Our nervous systems, which control our responses to stress, can easily become overtaxed, leading to symptoms such as anxiety, fatigue, and emotional dysregulation. Thankfully, there are holistic modalities that help calm and restore balance to the nervous system, allowing women to feel grounded, centered, and in control. Here are a few effective ways to naturally regulate the nervous system and regain a sense of peace.
1. Breathwork
Breathwork is one of the most accessible and immediate tools for calming the nervous system. When you're in a state of stress or anxiety, your breathing often becomes shallow and rapid, signaling the body to stay in fight-or-flight mode. By practicing mindful breathing techniques such as diaphragmatic breathing or alternate nostril breathing, you can activate the parasympathetic nervous system, which is responsible for relaxation and recovery.
How to Try It:
- Place one hand on your belly and the other on your chest.
- Take a slow, deep breath in through your nose, allowing your belly to expand before your chest.
- Exhale slowly through your mouth.
- Repeat this for 5-10 minutes to feel a sense of calm wash over you.
2. Herbal Adaptogens
Adaptogens are herbs that help the body adapt to stress and restore balance. They work by regulating cortisol levels and supporting the adrenal glands, which are responsible for the body's response to stress. Some well-known adaptogens include Ashwagandha, Rhodiola, and Holy Basil, each offering unique benefits for nervous system regulation.
Ashwagandha helps to lower cortisol levels, reducing anxiety and improving sleep. Rhodiola enhances focus and mental clarity during periods of stress. Holy Basil, also known as Tulsi, is calming and can help to stabilize emotions.
How to Try It: Adaptogens can be taken in capsule form, tinctures, or enjoyed as teas. For best results, consult with a holistic health practitioner to determine the right adaptogen for your needs.
3. Grounding Practices
The concept of grounding, or earthing, involves connecting directly with the Earth's energy to restore your own. This simple yet profound practice can regulate the nervous system by reducing stress hormones and encouraging a feeling of connection and stability.
How to Try It: Spend 15-30 minutes walking barefoot on grass, sand, or soil. You can also sit quietly outside with your hands touching the earth or a tree. If you're in a city, try grounding indoors using grounding mats that mimic the Earth's electromagnetic field.
4. Gardening, Agriculture, and Farming
Working with plants and the earth is a powerful way to regulate the nervous system. Gardening, agriculture, and farming connect you to nature’s rhythms, offering a hands-on, mindful experience that calms the mind and soothes the body. Engaging in these activities helps relieve stress, promotes a sense of accomplishment, and can boost mood by increasing exposure to fresh air, sunlight, and beneficial microbes in the soil.
In fact, research suggests that soil contains a natural antidepressant called Mycobacterium vaccae, which can stimulate the production of serotonin in the brain, helping to alleviate anxiety and improve mental health. The repetitive and rhythmic actions involved in planting, weeding, and harvesting create a meditative effect, allowing your nervous system to relax.
How to Try It:
- Start a small garden at home with herbs or vegetables.
- Spend time nurturing your plants, whether in a backyard, community garden, or even with indoor potted plants.
- If you have more space or access, try farming or engaging in small-scale agriculture. Being out in nature, growing food, and connecting with the cycles of the earth can have transformative effects on the nervous system.
5. Nourishing with Whole Foods
The gut-brain connection plays a significant role in regulating the nervous system. An imbalanced gut can trigger anxiety, depression, and mood swings. To nourish the nervous system, it’s essential to eat foods rich in healthy fats, antioxidants, and nutrients that support brain and nervous system health.
How to Try It: Incorporate foods like avocados, nuts, leafy greens, and omega-3-rich fish into your diet. Fermented foods like sauerkraut, kefir, and kimchi also support gut health and, in turn, help stabilize the nervous system.
6. Mindful Movement: Yoga and Qi Gong
Mindful movement practices such as yoga and Qi Gong are excellent for regulating the nervous system because they blend physical movement with mindful breathing and meditation. These practices help to release tension, promote relaxation, and enhance the mind-body connection, all of which soothe the nervous system.
How to Try It: Start with 10-15 minutes of gentle yoga poses like child’s pose, cat-cow, and legs-up-the-wall to activate the parasympathetic nervous system. Qi Gong, a practice rooted in Chinese medicine, involves slow, flowing movements that stimulate energy flow and reduce stress.
7. Aromatherapy
Certain essential oils have calming properties that can help regulate the nervous system by reducing anxiety, promoting relaxation, and improving sleep. Lavender, chamomile, and bergamot are some of the most effective essential oils for calming the nervous system.
How to Try It:
- Add a few drops of lavender essential oil to a diffuser or a warm bath.
- Use a carrier oil like jojoba to dilute essential oils and apply to pulse points such as the wrists and neck.
- Inhale deeply whenever you feel stressed to quickly access the calming effects.
8. Meditation and Visualization
Meditation is one of the most powerful tools for nervous system regulation. It helps reduce the body’s stress response and increases mindfulness, making it easier to stay calm in challenging situations. Guided visualizations, where you imagine calming or empowering scenarios, can also help shift your nervous system from a state of stress to one of relaxation.
How to Try It: Find a quiet space, sit comfortably, and close your eyes. Focus on your breath, allowing any thoughts to drift away. You can also listen to a guided meditation app or visualization to help guide your mind toward peace.
9. The Healing Power of the Ocean and Sand
Being near the ocean has a profound effect on the nervous system, thanks to the calming rhythm of the waves, the touch of the sand, and the abundance of negative ions in the air. The ocean offers a sense of vastness that calms the mind, while the act of walking on sand grounds the body, offering a deep connection with nature.
Negative Ions are particles found abundantly near the ocean, especially after waves crash onto the shore. These ions increase serotonin levels, reducing stress, boosting mood, and improving overall mental clarity.
How to Try It: Take a walk along the shoreline, allowing the sensation of sand beneath your feet to ground you. Breathe deeply, taking in the salty air rich with negative ions. Even spending just 10-15 minutes near the ocean can help calm your nervous system, elevate your mood, and restore balance.
Final Thoughts
Regulating the nervous system is not just about reducing stress—it’s about creating a harmonious balance in your body and mind so that you can navigate life’s challenges with grace and resilience. By incorporating holistic practices like breathwork, herbal adaptogens, gardening, farming, grounding, and mindful movement into your routine—as well as taking advantage of the healing properties of the ocean, sand, and negative ions—you can take control of your nervous system, enhance your well-being, and thrive both emotionally and physically.
Take the time to experiment with these modalities and see which resonate most with you. Your nervous system will thank you!
About the Author
Cassandra Dailey is a holistic herbalist, esthetician, and wellness advocate who believes in the power of nature to heal and rejuvenate. Through her company, BFree Organics, she blends ancient wisdom with modern science to create products and experiences that nourish the body, mind, and spirit.