The Importance of Daily Practices for Nervous System Regulation

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Your nervous system is always active, constantly responding to the inputs it receives. Some of these inputs help regulate and calm your system—like a serene walk in nature or a favorite soothing playlist. Others can dysregulate it—such as being yelled at or scrolling through alarming news.

Because of this, nervous system regulation isn’t just about reacting in the moment; it’s about proactive, daily maintenance. Developing a regular practice to support your nervous system can help you stay resilient and balanced, even in the face of life’s stressors.

Two Approaches to Nervous System Regulation

In-the-Moment Regulation
When you feel triggered or stressed, pause and take immediate steps to bring yourself back to center. One of the simplest ways to do this is through deep breathing. A few intentional, slow breaths can activate the vagus nerve, helping shift your body from “fight or flight” to “rest and digest.”

Daily Maintenance Practices
Rather than waiting until stress hits, daily practices help keep your nervous system resilient and better equipped to handle challenges. Consistency is key. Here are some simple but powerful practices to incorporate into your routine:

  • Deep Breathing:
    Deep, diaphragmatic breathing is one of the most effective ways to regulate your nervous system. It directly stimulates the vagus nerve, promoting calm and balance.
  • Mindful Movement:
    Movement doesn’t have to be structured exercise. It can be anything that feels good to your body—stretching, shaking out tension, dancing, or even gentle yoga. The goal is to release stored stress from your muscles and tissues.
  • Intentional Rest:
    Rest shouldn’t just happen when you’re completely drained. Make it a priority to rest purposefully—whether through a quiet moment of stillness, a short nap, or simply unplugging from distractions.

Why Daily Practices Matter

Your nervous system craves signals of safety, and daily regulation practices send a consistent message: “You are safe.” This not only helps you feel more balanced in the moment but also creates long-term resilience, allowing your body to recover faster from stress and function optimally.

Start Small and Stay Consistent

If you’re new to nervous system regulation, start with one or two practices that feel achievable and enjoyable. Over time, these small daily efforts can create a profound impact on your overall well-being.

Book a call today to start your journey to a more vital and healthier you.

More To Explore

Nutrition

3 Nutrients for Nervous System Resilience

Your nervous system is at the heart of nearly every essential function in your body—sleep, mood, hormones, metabolism, gut health, and more. To keep it balanced and resilient, you need more than just stress management practices. Nutrition plays a vital role, and three key nutrients stand out as essential for nervous system health. Magnesium: The Calming Mineral Magnesium is a superstar nutrient for nervous system resilience. It serves as a cofactor in the production of neurotransmitters like serotonin and GABA, which are critical for mood regulation and calming the nervous system. Magnesium also relaxes muscles and supports overall nerve function. Where to Find Magnesium: If stress or poor diet is depleting your magnesium levels, supplementation may also help restore balance. B Vitamins: Energy and Protection B vitamins play multiple roles in nervous system function. Vitamin B6 is essential for producing serotonin, the neurotransmitter often called the “feel-good hormone.” Vitamin B12 supports the myelin sheath—a protective covering that helps nerve cells communicate efficiently. Other B vitamins, like B1, B2, and B3, are involved in energy production, giving your nervous system the fuel it needs to function optimally. Where to Find B Vitamins: Vegans and vegetarians should pay close attention to B12 intake, as it’s primarily found in animal products. Choline: The Parasympathetic Powerhouse Choline is crucial for the production of acetylcholine, the primary neurotransmitter of the parasympathetic nervous system, which governs the “rest and digest” state. Without enough choline, your body may struggle to activate this calming system effectively. Where to Find Choline: How to Support Your Nervous System with Food A diet rich in these nutrients can have a profound impact on your nervous system health. Start by evaluating the foods you eat daily. Are you getting enough magnesium, B vitamins, and choline? If not, consider adjusting your diet or incorporating high-quality supplements to fill in the gaps. Your nervous system thrives on consistency, so aim to include these nutrient-rich foods regularly. Combined with other supportive practices like breathwork, movement, and rest, nutrition can help keep your nervous system balanced and resilient. Book a call today to start your journey to a more vital and healthier you.

Blood Sugar

How Food Impacts Your Nervous System Regulation

When it comes to regulating your nervous system, most people focus on practices like breathwork, meditation, or movement—and while those are essential, they’re only part of the picture. What you eat plays a pivotal role in how well your nervous system functions. A dysregulated nervous system can make it harder to heal chronic issues like gut imbalances, hormone disruptions, or metabolism problems. To support your nervous system fully, you need to consider not only your lifestyle but also your diet. The Nutritional Key to a Balanced Nervous System Here’s how specific dietary choices affect nervous system regulation: Protein:Protein is rich in amino acids, which your body uses to build neurotransmitters like serotonin and dopamine. These chemicals are essential for emotional balance, stress resilience, and overall nervous system function. Without enough protein, your nervous system may struggle to regulate mood and stress effectively. Fats:Healthy fats (like those from avocados, nuts, seeds, and fatty fish) are the primary structural components of nerve cell membranes. These fats support communication between nerve cells, making them crucial for a well-functioning nervous system. Sugars:Frequent blood sugar spikes and crashes create a physiological stress response, activating the sympathetic nervous system (fight-or-flight mode). This constant “on edge” state can make it difficult for your nervous system to regulate. Prioritize balanced meals with protein, healthy fats, and complex carbohydrates to maintain steady blood sugar levels. Alcohol:While alcohol may feel calming initially, it’s a short-lived effect. Alcohol consumption triggers the release of cortisol—the stress hormone—which over time can dysregulate your nervous system and increase your stress response. Caffeine:Caffeine stimulates the sympathetic nervous system, which can leave you feeling frazzled if consumed in excess or too late in the day. This can interfere with your nervous system’s ability to settle into the parasympathetic “rest and digest” mode. The Bottom Line We can’t expect our nervous systems to stay regulated and resilient if we’re not mindful of what we eat. Think of your diet as fuel for your nervous system. Foods rich in protein, healthy fats, and balanced nutrients provide the building blocks your nervous system needs to thrive, while minimizing sugar, alcohol, and excessive caffeine helps keep it from becoming overworked. By combining mindful eating with practices like movement, breathwork, and meditation, you can create a holistic approach to nervous system regulation that supports both your physical and emotional well-being. Book a call today to start your journey to a more vital and healthier you.

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Melissa Trotman, owner of Vital You Functional Medicine based in Annapolis, Maryland, talking with a patient about their chronic symptoms, lifestyle, and treatment options within functional medicine and her practice.