The nervous system is a complex web of neural pathways that connect your brain, spinal cord and nerves with every cell in your body. A resilient nervous system supports you feeling balanced and calm through times of stress and strain. It acts as a protective shield and informs all of your bodily functions. Shocking or traumatic events from the past or present moment sometimes push the nervous system outside of its ability to self-regulate. this can look like being in a state of flight, fight or freeze for an extended period of time. it’s also true when we are experiencing a growth period of expansion our nervous system can feel de-stablized as more vital force is streaming through your subtle body. This energy may feel like overwhelm in this system and the senses.
A dysregulated nervous system causes symptoms:
Physical Symptoms
Chronic pain or illness, digestive issues, muscle tension, difficulty sleeping, low immune function, changes in appetite
Emotional Symptoms
Anxiety, irritability, depression, mood swings, sense of depletion, feeling overwhelm
Cognitive Symptoms
Difficulty concentrating, poor memory, chronic stress, persistent worry or fear
Additional Symptoms
Feeling numb or frozen, hopeless, trapped, dizzy, disconnected from the world
15 PRACTICES i reccomend to regulate your nervous system:
(Ideally you will commit to at least 10 of these practices daily)
1 - CONNECTING WITH THE NATURAL WORLD
Forest bathing, observing nature, looking deeply into a flower, studying the bees, walking barefoot at the sea, listening to the birds.
2 - BREATH
I suggest slow, long deep breathing from the diaphragm, to support moving and expressing our emotions. We often have a tendency to hold our breath during periods of stress. The practice of alternate nostril breathing is also wonderful and suggested before meditation.
3 - SLEEP
Ideally 7 - 10 hours of rest per night, bedtime before 10pm. After sunset it is important to limit artificial lighting (especially blue-light) as it negatively affects our circadian rhythm.
4 - WATER
Drinking fresh, living spring water is ideal. At my home & studio I order Alive Water delivery - use discount code: MAR15. One of the few supplements I use is this Electrolyte Balance Powder with magnesium bicarbonate & silica. These minerals support our nervous system health and are mostly depleted in our natural water systems.
5 - MEDITATION
I recommend the practice of Transcendental Meditation for 20-minutes 2 x day. I also love various kundalini meditations.
In a securely attached relationship with a partner or friend or dear animal companion. A long embrace or skin-skin contact.
8 - SOMATIC EXPERIENCING & POLYVAGAL EXERCISES
Simple self-healing practices by Dr. Peter Levine and Dr. Stephen Porges that are designed to calm your nervous system, promoting a felt sense of safety and connection.
9 - NOURISHING WHOLE FOODS
Consistent daily meal times. Seasonal, vitamin-rich nutrition from local farms in your home environment. Avoiding refined sugars and highly processed foods. Herbal infusions with lemon balm and oat straw are soothing for the nerves.
10 - CHANTING, SINGING, PLAYING INSTRUMENT
I love various Sanskrit chants and hymns. Humming especially stimulates the vagus nerve.
11 - ABHYANGA SELF-MASSAGE
Gentle, loving touch on your skin with plant-based, botanical oils. I love May Lindstrom products. Massage your armpits too.
12 - SWIMS IN NATURAL WATER
Flow with the ccean, lake, rivers, hot springs or a soak at home in a hot or cold bath
13 - SUNSHINE
Morning and evening infrared sun time especially on your bare skin and in the retina of your eyes. No sunglasses.
14 - FREQUENCY THERAPY W/ HEALY DEVICE
Harmonize your Bioenergetic Field with frequency.
15 - BIODYNAMIC CRANIOSACRAL THERAPY
The craniosacral system consists of the membranes and cerebrospinal fluid that surround and protect the brain and spinal cord. BCST helps release any restrictions in the craniosacral system to improve the functioning of the nervous system. Mar offers individual treatments for adults and children.
