Do you walk around with a general feeling of mild stress you just can’t put your finger on? Chances are, like a lot of people in todays hectic pace of life and the demands of modern life you nervous system is stuck in fight or flight mode.

Understanding how this vital system operates and finding effective ways to reset the nervous system is crucial for maintaining overall well-being and feeling calm day to day.

We touch on the basic anatomy of the nervous system, the impact of our modern lifestyle on our nervous state, and five of the best methods to reset and refresh the nervous system: breathwork, ice baths, meditation, walks in nature, and float therapy.

Basic Anatomy of the Nervous System

The nervous system is a complex network of nerves and cells that carry messages to and from the brain and spinal cord to various parts of the body. It is divided into two main parts:

1. Central Nervous System (CNS): Comprising the brain and spinal cord, the CNS is the control centre of the body. The brain processes and interprets sensory information, while the spinal cord conducts two-way signals between the brain and the rest of the body.

2. Peripheral Nervous System (PNS): This includes all the nerves that branch out from the brain and spinal cord to other parts of the body, such as muscles and organs. The PNS is further divided into the somatic nervous system, which controls voluntary movements, and the autonomic nervous system, which regulates involuntary functions like heartbeat and digestion. The autonomic nervous system itself has two subdivisions: the sympathetic nervous system (SNS) and the parasympathetic nervous system (PNS), which work together to maintain homeostasis - the natural resting state of the body.

The Impact of Modern Lifestyle on the Nervous System

The efforts of our nervous system to provide balance and homeostasis cops a constant barrage in our modern lifestyle, characterised by constant connectivity, high levels of stress, poor dietary habits, lack of physical activity, and inadequate sleep, can have detrimental effects on the nervous system.

Chronic stress activates the sympathetic nervous system, leading to the release of stress hormones like cortisol.

Prolonged activation of the SNS can result in a state of hyper arousal, where the body is perpetually in "fight or flight" mode. This can lead to anxiety, depression, sleep disorders, and various other health issues.

To counteract these effects, it's essential to engage in practices that activate the parasympathetic nervous system, promoting a state of "rest and digest”. There are also a variety of nervous system focussed supplements to support a healthy nervous system.

Here are five effective ways to reset the nervous system and help you find a more balanced state:

1. Breathwork

Breathwork involves intentional breathing exercises that can help regulate the nervous system. Techniques like diaphragmatic breathing, box breathing, and alternate nostril breathing can activate the parasympathetic nervous system, reducing stress and promoting relaxation.

Deep, slow breathing stimulates the vagus nerve, which in turn activates the parasympathetic nervous system. This helps lower heart rate, reduce blood pressure, and decrease cortisol levels.

Breathwork practices, particularly those which focus on an extended exhale can have the effect of improved mental clarity, reduced anxiety, enhanced emotional regulation, and better sleep.

Start with simple exercises like deep belly breathing for 5-10 minutes a day. Gradually incorporate more advanced techniques as you become comfortable.

2. Ice Baths

Cold water immersion, commonly known as ice baths, involves immersing the body in cold water for a short period. This practice has gained popularity for its numerous physical and mental health benefits.

The cold exposure triggers the body's natural fight-or-flight response, but with repeated practice, it can help build resilience to stress. It also reduces inflammation and stimulates the vagus nerve.

Some of the benefits you might experience from a cold dip are elevated mood, reduced muscle soreness, improved circulation, and increased resilience to stress.

Start with shorter durations (1-2 minutes) and gradually increase the time as your body adapts. If you don’t have a dedicated ice bath, a great place to start is with a morning cold shower. See how the body responds to the cold and gradually expose the body to adapt to the cold and reset the nervous system. Always consult a healthcare provider before beginning ice bath therapy, especially if you have underlying health conditions.

3. Meditation

Meditation is a practice where an individual uses a technique such as mindfulness, or focusing the mind on a particular object, thought, or activity, to train attention and awareness, achieving a mentally clear and emotionally calm state.

Regular meditation practice increases the activity of the parasympathetic nervous system. It also decreases the activity in the amygdala, the brain's fear centre, which is often overactive in individuals with high stress.

The benefits of meditation have been heavily explored in the scientific world and can result in reduced anxiety and depression, enhanced self-awareness, improved concentration, and overall emotional well-being.

Begin with guided meditations using apps like Headspace or Calm. Even 5-10 minutes a day can make a significant difference.

4. Walk in Nature

Spending time in natural environments, often referred to as "forest bathing" or "shinrin-yoku," involves immersing oneself in the sights, sounds, and smells of nature.

Nature exposure has been shown to reduce cortisol levels, lower blood pressure, and decrease heart rate, all of which are indicators of reduced stress. It also promotes a sense of well-being and enhances mood.

Taking a hike in a natural environment is one of my favourite and most effective ways to reset the nervous system and has been shown to reduced stress, improved mood, enhanced immune function, and increased mental clarity.

Aim for at least 30 minutes in a natural setting, such as a park, forest, or beach. Pay attention to your surroundings and practice mindfulness during your walk. Take it slow, take in the softness and beauty of nature.

5. Float Therapy

Float therapy, also known as sensory deprivation or isolation tank therapy, involves floating in a tank filled with saltwater at skin temperature. The sensory deprivation environment promotes deep relaxation.

The weightlessness and lack of sensory input can help reduce stress and anxiety. Floating has been shown to reduce the activity of the sympathetic nervous system and enhance the activity of the parasympathetic nervous system.

Float tanks and float therapy have the effect of providing deep relaxation, reduced anxiety and depression, relief from physical pain, and enhanced creativity.

Start with a 60-minute session. Many float centres offer introductory packages for beginners.

Conclusion

Take more time out. Be bored, switch off. Slowing down is the key to a calm nervous system and improves your ability to see saw with ease between the sympathetic and parasympathetic state. Incorporating practices like breathwork, ice baths, meditation, walks in nature, and float therapy into your routine can significantly reset and rejuvenate your nervous system.

By regularly incorporating these practices into your daily rituals, you can counteract the negative effects of modern life, promoting a balanced and healthy nervous system.

Remember, consistency is key, and small, regular practices can lead to profound changes in your overall well-being.