Understanding and Regulating Your Nervous System
I am sharing my personal journey of rushing through life and how it led to chronic stress, inflammation, and an autoimmune disorder. I also discuss the impact of a dysregulated nervous system, the different states of the Autonomic Nervous System, and how understanding these states can transform your well-being.
I have a confession to make
I've always been someone who rushes through life.
Growing up, my parents never really knew how to rest — and to be honest, they still struggle with it. As a child, I witnessed them constantly on the go, always emphasizing the importance of productivity and achievement. This experience ingrained a belief in me that rest is not productive and that my worth is directly tied to how much I achieve.
This mindset of constant "doing" and striving for perfection became second nature to me and my siblings. We've always been high achievers, which has undoubtedly shaped us positively in many ways. However, it also left me with something far less desirable: a chronically dysregulated nervous system.
Living in a constant state of urgency, always trying to do better and get more done faster, has taken a toll on me. I genuinely believe this perpetual rush has contributed to the chronic inflammation and autoimmune disorder I now live with. Let's face it — living in a state of panic and rush isn't just stressful; it's unhealthy.
Maybe you see yourself in my story, too?
As I've embarked on this journey of healing and self-discovery, I've come to understand just how crucial our nervous system is in shaping our daily lives. The Autonomic Nervous System (ANS) is like the control center for our body's responses to stress, safety, and everything in between. It's responsible for how we react to the world around us — whether we feel calm and connected, or overwhelmed and shut down.
This knowledge has been transformative for me. It has helped me recognize the patterns that have kept me in a constant state of stress and urgency for so many years. By understanding the different states of the nervous system, I've begun to shift how I move through the world, and I'm seeing real changes in my health, mindset, and overall well-being.
I'm sharing this with you because I believe it's essential for anyone looking to live a more balanced and fulfilling life. We often overlook the subtle yet powerful ways our nervous system influences our thoughts, behaviors, and even our physical health. But by becoming aware of these states and learning how to regulate our beautiful systems, we can start to break free from the cycles of stress and burnout that hold us back.
understanding the Key States of the Autonomic Nervous System
Ventral Vagal (Safe, Present, and Connected):
When you're in this state, you feel safe, grounded, and can connect with others. You think clearly, are in a state of flow, and are productive without the pressure of urgency.Sympathetic (Fight/Flight aka Mobilized):
This is where I spent much of my life — pushing myself, feeling like everything is urgent, and that I have to 'do it all right now or else.' It's exhausting and absolutely not sustainable long-term.Freeze (Sympathetic + Dorsal Combined aka Tonic Immobility):
When stress overwhelms us, our bodies might shut down, leaving us feeling stuck and unable to move forward, even though we feel the urgency to do so. A common experience people have is, “I have to, but can't."Dorsal Vagal (Shut Down aka Energy Conservation):
This is where we feel completely overwhelmed, often leading to feelings of apathy, despair, and hopelessness. There is little energy to do anything, and we think to ourselves, “What's the point? Things will never get better.”
Understanding these states has been crucial in my healing process, and I want to share one of the techniques that have helped me regulate my nervous system over the years and could help you too.
The 4-7-8 Breathing Technique:
Inhale deeply through your nose for a count of 4.
Hold your breath for a count of 7.
Exhale completely through your mouth, as if you are trying to blow out a candle, for a count of 8.
Repeat this cycle three times.
After completing this simple breathwork, pause and notice how you feel. Are you a bit calmer? Less anxious? More present? This practice can help shift you out of fight or flight and into a more regulated, calm state.
Your Call to Action: Slow Down
I want to invite you to join me in slowing down if you find yourself rushing through life, too. Make a commitment to yourself to check in with yourself, breathe deeply, and let go of the rush. Your nervous system will thank you, and you'll find that you can actually get more done (and, more importantly, feel way better) when you're calm, present, and grounded.
I'm here for you now and always
P.S. I truly believe that it's important to work with a coach or practitioner who has done the work themselves. It's why I continue my education in areas like nervous system regulation, breathwork, positive psychology, human design, etc. I always want to walk the talk and guide my clients from a place of true understanding and embodied experience.
P.P.S. I highly recommend outsourcing your check-ins this week. I've been loving the free app “Yapp” to remind me randomly throughout the day to “Check in with your nervous system” and to “Breathe deeply.” It's been so helpful!
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