What do we mean when we say nervous system regulation?
Your nervous system has two main states:
- Fight or flight (sympathetic nervous system)
- Rest and digest (parasympathetic nervous system)
Fight or flight often gets a bad reputation - but it’s essential. It helps you respond to challenges, stay alert and react quickly when needed.
Without it, back when we were cavemen, we would not have been able to run from the sabre-tooth tiger. And now, without it, we would not be able to recognise danger, respond quickly, catch the bus, or signal to ourselves that something is not right.
The problem is not this nervous system state itself, it is what happens when we spend too much time in it.
The key is balance, as with everything in the body. Our nervous system is designed to fluctuate between rest and digest and fight or flight. Stress is meant to rise, then fall. But in modern life, many of us stay stuck in a more activated, “on edge” state for longer than we should.
Nervous system regulation is your body’s ability to shift out of stress and return to a calmer, more balanced state.
Why nervous system regulation matters in modern life
Unfortunately, we live in a very stimulating world. This means our fight or flight response can be activated far more often than needed.
Work stress, family pressures, finances and increasingly busy lives mean we are often switched on, with very little true downtime.
Over time, this can look like:
- Poor sleep
- Anxiety or feeling overwhelmed
- Low or unstable energy
- Hormonal imbalances such as worsening of perimenopause symptoms, or changes to the menstrual cycle
- Immune system dysregulation, catching frequent colds or infections
- Digestive issues like bloating or altered bowel habits
- Cognitive changes, such as difficulties with concentration, focus, attention or mood
- Feeling more vulnerable to stress and getting overwhelmed more easily
Because of the gut brain axis, the nervous system is closely connected to the immune system, hormones, gut health and mood; it's not just your mind which suffers.
These symptoms are not separate issues, they are different expressions of the same underlying imbalance.
How to regulate your nervous system: 5 simple ways
Breathwork: the fastest way to calm your system
Breathwork is one of the most well studied ways to shift from fight or flight into rest and digest.
Try box breathing:
- Inhale for 4
- Hold for 4
- Exhale for 4
- Hold for 4
This helps stimulate the vagus nerve and encourages the body to settle.
2. Movement of your body: release stored stress
When we feel stressed, the body often holds tension.
Movement helps process and release that stress.
This could be:
- Walking
- Stretching
- Dancing
- Strength training
Even gentle movement can help your body to shift into a calmer state.
3. Getting natural light
We spend a large amount of time indoors and on screens, which can disrupt our circadian rhythm and melatonin production.
Getting natural light, even on cloudy days, helps to:
- Regulate your internal clock
- Support sleep
- Signal safety to the brain.
Stepping outside, especially in the morning, can make a noticeable difference.
4. Reducing stimulation, especially in the evening
The hour before bed matters.
If we stay on screens, scrolling or working, we keep the brain in a stimulated, alert state.
Shifting to lower stimulation activities such as reading, journalling, or gentle stretching helps the brain and body prepare for sleep and supports a smoother transition into rest.
5. Balanced nutrition - ensuring certain nutrient requirements are met
Nutrition plays a significant role in nervous system regulation. It provides the body with the building blocks it needs to function properly, particularly when it comes to stress, mood and energy.
Nutrients
Different nutrients play different roles in how the nervous system responds, adapts and recovers. Supporting these consistently through food can help the body move out of a more reactive state and into a more regulated one.
These nutrients include:
- Magnesium - Helps calm the nervous system and supports relaxation. It plays a key role in reducing brain excitability and can support both sleep and muscle recovery.
- Protein - Provides amino acids needed to produce brain chemicals such as serotonin and dopamine, which influence mood, focus, and stress resilience.
- Carbohydrates - Support stable blood sugar levels and help to regulate energy. They also play a role in serotonin production, which can support mood and promote a calmer state.
- B vitamins - Support energy production and the stress response. They are involved in nervous system function and help the body cope with physical and psychological stress.
Stabilising blood sugar throughout the day is also key. Eating regular, balanced meals helps prevents crashes in energy, which can otherwise increase stress on the body and keep the nervous system in a more reactive state.
Adaptogens
Adding in adaptogens such as ashwagandha can help to regulate the stress response. KSM-66, a well-studied form of ashwaghanda, has been shown in randomised controlled trials to reduce symptoms of stress, including poor sleep and feelings of overwhelm.
During certain periods of the menstrual cycle, and in peri-menopause this support can be particularly important, as shifts in hormones can influence stress sensitivity, mood, and nervous system regulation.
Our Balance Tonic range combines Ashwaghandha with key nutrients such as B vitamins - making it an easy, daily way to support your nervous system, hormones and energy levels.
Taking care of your evening nutrition
Building a simple evening ritual with calming nutrients and adaptogens can help support the body’s transition into rest and calm.
Night Reset contains Magnesium Bisglycinate, L-Theanine, Zinc and soothing botanicals including Affron® Saffron & Chamomile, to help calm the nervous system and help you unwind for bed.
Nervous system regulation isn’t about eliminating stress - it’s about helping your body move through it more effectively.
Small, consistent habits - from how you breathe and move, to how you eat and wind down, all play a key role.
And when needed, the right support - from targeted nutrients to adaptogens - can help make that process easier.
