Do I need to down-regulate?!

Do you need to down regulate your nervous system!? 

Down regulation of the nervous system refers to the process of calming down, of coming back to a level state where we feel calm and unstressed. 

But is stress so bad?

A healthy amount of stress is both inevitable and necessary! Stress helps us respond to challenges, and is a normal physiological response to certain stimuli. I don’t think any of us would choose to move house for fun, but when we do, the stress of the situation gears us towards planning, organising, and motivating us to ensure everything gets done. Similarly physical stress on the body can cause positive adaptation. 

The sympathetic nervous system, (SNS) responds when triggered by stress and danger. The physical affects range from dilated pupils, (to allow for more light) to a slower moving digestive system ,(enabled so that energy can be diverted to areas of the body) and a faster heart rate. 

These are all helpful adaptations in the moment, the problem occurs when we spend too long in a sympathetic state with no resolution for that extra energy! 

So how do we down regulate and allow our parasympathetic nervous system, (PNS) to take the reins back? 

Day to day there are simple things that can allow us to feel more balanced, from eating well, ensuring we have more high quality sleep, and moving our bodies daily. No they’re not re-creating the wheel, but they’re the foundation of feeling good! 

What if you’ve got those covered and need to wind down after a particular stressor? Here are a couple of suggestions to wind things back down. 

• Use your body. Whilst the type of movement is down to your preference, shifting a little of that energy can only be a good thing! Dancing and shaking the body are often cited as having the most profound effect due to the release of accumulated stress hormones, but there Is little empirical evidence as yet to say it is better than any other movement. We’re a little biased here, but yoga works for us!

• Breath exercises. There are many different types of breath practice that may be helpful, from a physiological sigh to alternate nostril breath, (Nadi shodhana pranayama.) Dosage is important here ,so start small, and consult a breath work teacher to see what works for you! 

• Technology break. Take some time in nature, away from screens or your phone. Being out in nature has been shown to possibly reduce cortisol levels in the body, and increase endorphins. 

• Watch the down-regulation practice! It’s just 12 short minutes to help wind you down. 

Remember prevention is better than cure, so whilst we can’t, (and shouldn’t) avoid stress altogether, we can create strong foundations by building better sleep habits, moving our bodies, and tuning in when we need to slow down.