Nervous System Regulation: The Missing Key to Healing Burnout, Anxiety & Chronic Stress
- ivonne699
- 4 days ago
- 3 min read
In today’s fast-paced world, your are likely experiencing signs of nervous system burn out. If you are like the majority of us, you are tired but wired. You have become accustomed to just surviving, constantly battling anxiety, feeling overwhelmed, or fatigued. Truth be told, that’s why I created Rooted Health - it was an opportunity for me to slow down for me and for my patients.
At Rooted Health, we believe that deep healing begins with learning how to control and regulate your nervous system. Let’s break it down and help you feel safe, calm, and grounded in your body again.
What Is Nervous System Regulation?
Your nervous system is made up of two branches:
Sympathetic Nervous System (SNS): aka the fight or flight response
Parasympathetic Nervous System (PNS): rest, digest, restore response
Regulation is healthy when your body is able to easily shift between these states when needed. But chronic stress, trauma, poor sleep, or overexposure to digital stimulation can leave us stuck in the SNS “fight or flight” overdrive - now everything feels like a crisis!!
Signs You May Have Nervous System Dysregulation:
Chronic fatigue or burnout
Anxiety, panic, or irritability
Trouble sleeping or relaxing
Digestive troubles
Feeling numb or disconnected from your body
So sounds important right? Let’s fix it!
Rooted Health’s Top Practices for Nervous System Regulation
Here are research-backed, somatic techniques to start calming your system:
Vagus Nerve Stimulation (the brake pedal of your nervous system)
Deep belly breathing (inhale 4, exhale 8)
Cold exposure (cold face splashes or showers)
Humming, chanting, or singing
So jump in your cold shower, sing your favorite song, and just breathe:)
2. Somatic Grounding Exercises (movement helps with built up stress)
Try progressive muscle relaxation - common yoga practice where you focus on each muscle from head to toe and relax one by one
Use “orienting” - look around and name what you see to bring you into the present, name what you smell, name what you taste, name what you can touch
Practice “earthing” by walking barefoot outside
In a nutshell, find a beautiful field of flowers, walk through it barefoot, pop a squat, and describe all you feel, smell, and see :)
3. Nervous System - Supportive Nutrition
Eat warm, grounding meals (soups, root veggies, and healthy fats)
Avoid blood sugar spikes (high sugar = more stress)
Magnesium, B vitamins, and adaptogens like ashwagandha can be helpful
4. Create a Safety Routine
Start and end your day with a calming ritual (even 5 minutes counts)
Set digital boundaries - no screens 30-60 minutes before bed
Practice placing your hand on your chest to remind your body: “I’m safe.”
Asana rebel is a great way to start and end your day with tons of short meditations and yoga opportunities- even blanket yoga !! (My favorite)
How Long Does It Take to Regulate Your Nervous System?
As with everything, consistency is key. Many people may feel subtle changes in as little as 1-2 weeks but don’t get discouraged because deeper transformation may take 1-3 months. And don’t stress (I know, I know - that’s how you got here), your nervous system isn’t broken. It’s trying to protect you but you can teach it a new way.
FAQ’s:
Q: What’s the fastest way to regulate the nervous system?
A: Deep, slow breathing through the nose with a longer exhale
Q: Can nervous system dysregulation cause anxiety?
A: Yes. Anxiety is often a symptom and regulation helps restore balance
Q: What is the Polyvagal Theory in nervous system health?
A: This theory explains how your vagus nerve helps you shift between safety, fight/flight, and shutdown states - and how we can train it to feel safe more often.
So remember….
Your nervous system is a gentle reminder,
Not a raging lunatic
It begs for calm, not chaos
Stillness, not struggle
Safety, not speed
….embrace the quiet, listen to your body, and just breathe in, breathe out
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