Different Ways I Regulate My Nervous System as a Holistic Practitioner

The reason I first started looking into holistic healing practices, which eventually led to me discovering sound healing and setting up my own singing bowl shop, was anxiety. I struggled with it for years as I tried unsuccessfully to fix it. What I now realise is that it’s not about fixing it. It’s about finding ways to keep on top of it. 

As humans, we need an anxiety response to alert us to danger and keep us safe. It’s how we survived this long! But with how the world has changed and become overwhelming and overstimulating, this natural response can get stuck or overworked. Nervous system regulation is how we calm ourselves down when the level of anxiety we’re feeling isn’t helpful.

There are different ways to regulate our nervous systems depending on our preferences and the situation. Here are some of my favourites.

What is nervous system regulation and why does it matter?

I want to take a moment to explain what we mean by nervous system regulation. Anxiety, fear and stress aren’t confined to our thoughts. We feel them in our bodies. I distinctly remember moments where I was anxious, I felt butterflies in my stomach and got a dry mouth because my heart was beating so fast. When your body senses danger, it prepares itself to act. It’s not conscious. I didn’t decide to get clammy hands! It’s an involuntary response. 

These involuntary responses we have to prepare ourselves for danger are controlled by the autonomic nervous system. It will either be switched onto the sympathetic nervous system which we often call the fight or flight response or the parasympathetic nervous system which is known as rest and digest mode. The first raises our heart rate, breathing and other physical responses that help us run away or fight the danger. The second is our state of calm, relaxation and restoration. 

The noise of the world today can trigger our sympathetic nervous system and keep us stuck in a state of stress. This can lead to feeling constantly overwhelmed, tense and exhausted because we’re always on high alert. It’s not good for our health either because of the physical side of stress impacting our heart rate, blood pressure and so on. Our bodies need rest. 

Nervous system regulation is when we use intentional techniques to guide the body from the sympathetic nervous system to the parasympathetic nervous system so we can go from stressed and tense to calm and grounded. 

Techniques I use to regulate my nervous system

The modern world can make it harder for our bodies to know when to be on high alert and when it’s safe to relax. Receiving a difficult email or seeing a news story on our phones can trigger tension and anxiety that doesn’t have anywhere to go. These techniques let the body know that it's safe and prompt it to physically switch from fight or flight to rest and digest. 

Sound healing and singing bowls

Sound has a wonderfully relaxing effect. You probably already noticed it when listening to your favourite music while cooking dinner after work or maybe you play an instrument yourself. Crystal singing bowls embody the relaxing power of music. 

The sound waves they emit change how our brain functions. Due to brain wave entrainment, our brain waves harmonise with the sound waves around us. As we move out of an alert beta state into slower and more relaxed alpha, theta and delta waves, our bodies follow suit. We can move from fight or flight to rest and digest just by being in the presence of singing bowls. 

Vagus nerve exercises

Look into exercises related to the vagus nerve. This is part of the autonomic nervous system. It’s connected to other parts of the body, managing heart rate, breathing, digestion and more. If we can prompt this nerve to relax, the rest of the body will calm down. It’s like an in to the autonomic nervous system. 

There are various ways you can do this. I like to use humming. It’s like another form of sound healing. This video shows you a humming technique for nervous system regulation. You can even use your tongue to calm the vagus nerve as this video on vagus nerve regulation explains. There are all sorts out there for you to give a go. 

Breathing exercises

I’ve always loved breathwork. It’s so simple and accessible but powerful. As breathing is one of the stress responses changed by the autonomic nervous system, managing your breathing is like working backwards to find calm again. 

One of my favourites is alternate nostril breathing. This video has a good explanation of how to use it for nervous system regulation. It is what it sounds like. You cover one nostril and breathe through the other and then switch. Your breathing becomes slower and more intentional, calming other bodily responses.  

Restorative yoga

Another way I relax my nervous system is through restorative yoga classes. Stepping away from everyday life to practice yoga is like stepping into a safe space. It’s a physical exercise that draws our attention away from worried thoughts and to our bodies in the here and now. Also, the poses are often connected to the breath, regulating our inhale and exhale. All this signals to the body that it can switch off and go into rest and digest mode. 

Enjoying nature

I have to say getting out in nature helps too! I’m not sure about the science of it but hugging a tree always helps me to physically and mentally calm down. Maybe it’s the fresh air. Maybe it’s the beautiful environment. Maybe it’s the energy of Mother Nature. I recommend giving it a go.

That covers the main things I do to regulate my nervous system. There are plenty more out there so continue to do your own research. It’s good to have a few options because it allows you to pick what you need in the moment. If you’re about to go into a stressful meeting, a breathing exercise is more realistic than restorative yoga. If you don’t want to have to think about what you’re doing, maybe going for a walk works best. It’s not about having the perfect routine. It’s about meeting your needs then and there. 

If you’re curious about how you could use singing bowls for nervous system regulation, book a foundation workshop. I’ll guide you through how crystal singing bowls work, how to play them and how to pick your own. To see your options, look through the I Know This Girl shop.