One beneficial development of late is a wider recognition and appreciation of the connection between mind and body.

Though stress, anxiety, overwhelm, etc., traditionally fell into a “mental health” category of discussion, society as a whole now recognizes the physical factors that play a related role in our well-being.

Patients sometimes come into my office, for example, with symptoms they can’t pinpoint as either strictly physical or mental. This confusion points me to a key player in the mind-body connection — the nervous system.

We usually think of the nervous system as outside our control, but I have good news: You can learn how to regulate your nervous system with some simple, enjoyable techniques.

About the Nervous System

To get a handle on how to regulate your nervous system, you first need to understand it.

Anatomy textbooks usually break down the nervous system into two main parts: the central nervous system (brain and spinal cord) and the peripheral nervous system (nerves branching from the brain and spinal cord). However, this anatomical breakdown isn’t very helpful for describing your experience of your nervous system, or for learning how to regulate it.

A more useful distinction is between the conscious (voluntary) and subconscious (involuntary) parts of the nervous system. The “conscious” portion involves activities over which you exert complete control, like walking or clapping your hands. The “subconscious” portion involves activities that generally occur without your thought or permission, such as breathing, blinking, and digesting.

While the subconscious part of the nervous system does operate largely outside your control, it’s not entirely true to say you have no control over it. With the right techniques, you can exert a surprising amount of influence over your subconscious nervous system, also called the autonomic nervous system.

The Autonomic Nervous System: Sympathetic and Parasympathetic

The autonomic nervous system has two components: the sympathetic (fight-or-flight) and the parasympathetic (rest-and-digest) systems. Each takes responsibility for your body depending on the situation.

In moments of crisis, such as a car accident or a falling tree, your sympathetic nervous system kicks in, boosting your adrenaline and lending increased strength and speed. Unfortunately, your body doesn’t know the difference between a physical, critically important threat and a surprise letter from the IRS.

Though the trigger is less dramatic, your body responds similarly, releasing stress hormones even though you’re not in physical danger. Your heart rate rises, your blood pressure increases, and your body prepares for a threat that never comes.

On the flip side, the parasympathetic nervous system is in charge when you’re relaxed. It helps your body repair itself during sleep, supports immune function, and manages digestion. When these systems fall out of balance — if, for example, your sympathetic system stays on constant high alert — it produces negative physical (and mental) effects over time.

The question then is how to bring these systems back into balance. Let’s talk about how to regulate your nervous system using simple techniques that put you back in control.

How to Regulate Your Nervous System

You have more influence over your autonomic nervous system than you might realize. Though indirect, the effect of adopting simple habits and techniques focused on the Four Pillars of Health is significant.

Sleep to Reset

One of the most important ways to regulate your nervous system is through restorative sleep. When you sleep, your parasympathetic system takes over, allowing your body to rest, repair, and reset. However, poor sleep disrupts this process, leaving you vulnerable to imbalance.

If you struggle with sleep, I recommend checking out my post on sleep hygiene, which offers tips for creating a calming bedtime routine and facilitating high-quality slumber.

Boost Balance With Exercise

Regular physical activity plays a vital role in balancing your sympathetic and parasympathetic systems. Exercise helps reset the nervous system by burning off excess stress hormones and boosting your body’s ability to manage future stressors.

Even a simple daily walk can help. Over time, regular exercise strengthens the communication between your brain and body, creating a more resilient nervous system. This is a crucial part of how to regulate your nervous system, and it’s accessible to everyone.

Feed Your Mind

When we think about nutrition, we often focus on what it does for our bodies. But what you eat affects your nervous system as well. Eating whole foods rich in vitamins and minerals supports brain function and emotional well-being.

Beyond what you eat, “feed” your mind with nourishing input. Connecting with nature — watching the clouds, enjoying the birds, feeling the grass under your feet — offers a calming experience that helps regulate your autonomic nervous system. Mindful moments like these can be unexpectedly powerful.

Breathe With Strategy

Breathing is a task you perform automatically, but one over which you can exert conscious effort. For instance, stressful situations induce shallow, rapid breathing, accompanying a sympathetic nervous system response. But intentionally slowing and deepening your breathing activates your parasympathetic system and calms your body.

Three specific breathing techniques offer help with restoring balance:

• Diaphragmatic breathing: Breathing deeply from your diaphragm instead of your chest.
• Physiological sigh: Taking a deep breath to capacity, followed by a quick additional breath, then producing a long exhale.
• Box breathing: Inhaling for four counts, holding for four counts, exhaling for four counts, and holding again for four.

Meditate for Mindfulness

For those less familiar with meditation, the activity may sound intimidating or strange. But mediation can be very simple.

To get started, sit comfortably, close your eyes, and focus on your breath. Pay attention to the inhale and exhale, the rise and fall of your chest, and the sensations in your body. The goal is to clear your mind of thoughts.

When thoughts inevitably intrude, picture them coming into your mind and then leaving through your ears. This imagery helps the thoughts dissipate, allowing you to return to a mindful, meditative state. By clearing your mind of thoughts, you give your nervous system a chance to re-regulate.

Try Tapping and Touch

Tapping, also called Emotional Freedom Technique, is a psychological tool that can be surprisingly effective in calming the nervous system. It involves tapping on specific points on your hand, forehead, or other parts of your body in a certain rhythm. While it might sound odd, some people find it incredibly calming.

Physical touch, like hugs or massages, can also help regulate your nervous system. These simple physical actions can shift your body from fight-or-flight mode into rest-and-digest.

Vary the Temperature

Alternating between cold plunges and sauna sessions can help regulate your nervous system, though you need a specific method to achieve the correct ratio. Always consult a healthcare provider before trying this technique, especially if you have any medical conditions such as blood pressure problems or heart disease.

Ground Yourself

Sometimes, the simplest things are the most effective. Try walking barefoot on grass, feeling the earth beneath your feet. Look up at the sky and just be present in the moment. This practice, often called “earthing” or “grounding,” can be quite therapeutic.

Sing and Laugh More Often

Laughter and singing are fantastic for nervous system regulation. These activities not only boost your mood but also have a direct impact on your autonomic nervous system.

Try putting yourself in environments where you can sing, such as in the car or at a karaoke night. Increase opportunities to laugh by watching funny videos, going to a comedy show, or spending time with friends sharing humorous stories.

Do Something for Others

When we focus on others, we think less about ourselves. Engaging in acts of kindness or volunteering not only helps others but also shifts our perspective, helping our nervous system to find its natural equilibrium.

How to Regulate Your Nervous System: Final Thoughts

You need both your sympathetic and your parasympathetic nervous systems to live life, but you need them regulated and in balance. Unfortunately, the multitude of stimuli in our world today doesn’t always cooperate.

Fortunately, however, the autonomic nervous system isn’t as outside our control as we once thought. By practicing healthy habits and employing some or all of the above techniques, you exert a significant amount of influence over your seemingly untouchable nervous system.