… and why it’s the foundation of wellbeing.
Words like anxiety, declining mental health, depression, burnout or overwhelm are omnipresent in the last few years. We are living in times of global turmoil and a so-called meta-crisis. More importantly, our immediate lives have become so affected by the speed, urgency and “too-muchness” of things.
We are hyper-connected through our devices, yet people have never been lonelier. We crave stillness, rest and slowing down, yet we are caught up in a hamster wheel that will not allow us to stop or jump off.
Everything around us is loud, fast, urgent, attention-seeking, pulling our focus in many directions at all times.
The result of this world we live in is that our nervous systems are on high alert all the time. It doesn’t know the difference between real or perceived threat, so it’s just doing its work to protect us and ensure survival.
We’re in extended, and sometimes chronic, fight or flight mode, and some of us have even collapsed into freeze, denial or numbness.
There is hope…
But… what if I told you that you can truly help yourself to change this? I am not promising unrealistic miracle cures, but I KNOW that it’s possible to help our nervous systems regulate, even in the midst of the chaos that sometimes threatens to swallow us up.
So how do I know this?? Because I have spent decades living with a chronically dysregulated nervous system, affecting every part of my life and severely limiting my life choices and enjoyment.
Luckily, I am very stubborn, and even in the darkest of times, I knew there had to be a better way of being. I am a researcher; if something along the way didn’t work or resonate, I hopped straight onto the next clue or promising idea. I have spent the past 25 years chasing peace, balance, health, meaning and happiness.
It’s been a rough ride and of course, there were times when I thought that I just had to suck it up and put up with my lot. Life isn’t a straight line! Not with a balanced or an unbalanced nervous system, but after all my studies, research and most of all personal experiences I know for sure that we have the power to help ourselves to live with more ease.
What is holistic nervous system regulation?
Holistic nervous system regulation is based on polyvagal theory, which has the premise that we move through three basic states of regulation: ventral, we are engaged and regulated; sympathetic, we are in fight or flight mode, we are activated; dorsal: we have collapsed into a numbness/overwhelm and are unable to engage. These are of course, just the “basic” states, and there is a large spectrum of combinations.
The understanding of these basic states and how they play out for us personally is a powerful starting point to help us learn what triggers us and what helps us move out of sympathetic or dorsal and anchor back in ventral.
Holistic, in this context, means that we can help ourselves regulate through practices from many different areas. These include breathwork, embodied/somatic approaches, music and sound, nature connection, nutrition, mindfulness, holistic therapies and very importantly everyday mindful awareness (what environments are calming/activating for me, what information am I taking in consciously/subconsciously, did I get enough natural daylight today, what is my diet like currently, have I had a chat with a friend or family member recently, am I sleeping ok etc.)
We are all as different as our nervous systems, and what works for me might not work for you. At the core is awareness and getting to know our nervous systems. This can be done by mapping and observing our everyday reactions, triggers, mental/physical states and bringing awareness to the details. Is my breathing fast or shallow when I get activated? Is there heat, tingling, or pressure? Can I feel my heartbeat? Is it fast or slow? Am I engaged, defensive, irritable, or relaxed?
Getting to know our nervous system will help us find approaches that move us out of dysregulation into more balance and ease.
And just to give you a taster of practices that are effective to help us live with more ease, here are four simple examples:
- When you feel overwhelmed or overstimulated, stop what you’re doing and close your right nostril with a finger. Breathe only through your left nostril for 2-3 minutes. This stimulates the vagus nerve and helps to calm down your system.
- Our bodies are electrical systems living on an electrical planet. Unfortunately, plastic soles and insulated flooring hinder our “earthing” and balancing our charge regularly. Whenever you can, take off your shoes and socks and stand or walk on grass, sand or soil for a few minutes. You will feel the difference straight away. Alternatively, hug a tree ;-).
- Our gut microbiome is one of the most important aspects of our nervous system. Bringing awareness to what we eat can make such a big difference to nervous system regulation. Here are 5 easy changes you can make today (just start with one): a. eat more fibre such as wholegrains, legumes, fruit/veg, b. decrease sugar intake, c. add a good probiotic to your diet, d. try and avoid ultra-processed foods, e. make some swaps to organic produce.
- The right nourishment is as important for our brain as it is for our gut. Bring awareness to what you see, hear, smell, and read, and how much screentime you have. Being mindful of the stimulation we take in is so important. Try to purposefully decide what you want to feed your brain and mind.
If you would like to know more and how to work with me, send an email to alex@rootsandwings.ie.
You might also be interested in the Rest and Restore Protocol Listening Therapy, a powerful way to help us into nervous system regulation through simply listening to sounds designed to get us back into our natural rhythms.
