In recent years, the phrase “regulating your nervous system” has become a buzzword in wellness, mental health, and self-care communities. People use it to describe a variety of practices meant to bring a sense of calm, balance, and emotional control, ranging from breathwork to meditation, yoga, cold showers, and even certain diets. While there is scientific merit to the idea that we can influence our physiological states through these techniques, the term is often oversimplified, misunderstood, and sometimes misused.

The reality is that “regulating your nervous system” is more complex than it might appear, and while there are practices that can support nervous system health, our understanding of this intricate system is still evolving. Over-simplifying or misusing the term can lead to misconceptions and an unrealistic sense of control over our mental and physical health.

What Is the Nervous System, and What Does It Mean to “Regulate” It?

The nervous system is a complex network that includes the brain, spinal cord, and nerves throughout the body. It governs everything from our physical sensations to emotional responses, and it is divided into two main parts:

1. The Central Nervous System (CNS): This includes the brain and spinal cord.
2. The Peripheral Nervous System (PNS): This encompasses all the nerves outside of the CNS and includes the autonomic nervous system (ANS), which controls involuntary functions such as heart rate, digestion, and breathing.

The autonomic nervous system (ANS) is often the focus of “nervous system regulation” discussions. The ANS has two branches:

• Sympathetic Nervous System (SNS): The “fight-or-flight” system that activates in response to stress or danger.
• Parasympathetic Nervous System (PNS): The “rest-and-digest” system that helps the body relax, recover, and conserve energy.

When people talk about “regulating the nervous system,” they usually refer to techniques meant to shift the body out of a heightened state of stress (SNS activation) and into a more relaxed, restorative state (PNS activation).

The Benefits of Nervous System Awareness

There’s no doubt that learning to influence your nervous system can be beneficial. Practices like deep breathing, mindfulness, and meditation have been shown to activate the parasympathetic nervous system and help lower stress, improve sleep, and enhance emotional resilience. These techniques can foster a sense of calm and help people cope with daily stressors.

However, the idea that we can fully “regulate” our nervous system with just a few techniques may be overly simplistic. Our nervous systems are deeply tied to a range of factors, including genetics, trauma, chronic stress, and even our environment. While we can influence our nervous system, claiming we can fully control or regulate it at all times oversells the idea and misunderstands the complexity of the body’s inner workings.

The Misuse of “Regulating Your Nervous System”

1. Oversimplification: The term “regulating your nervous system” is often presented as a quick fix, implying that you can easily and consistently manage anxiety, stress, or emotional dysregulation. This oversimplification ignores the nuances of how the nervous system works. The nervous system isn’t a machine that can be turned on or off at will; it’s a complex, dynamic system constantly responding to internal and external stimuli.
2. Individual Variability: Different people’s nervous systems respond to regulation techniques in different ways. What works for one person might not work for another. For instance, while meditation may help one person feel calm, it might trigger anxiety in someone else, especially those with trauma histories. The nervous system’s reactions are deeply personal and context-specific.
3. Ignoring Underlying Issues: “Regulating your nervous system” can sometimes be used as a band-aid, bypassing deeper emotional or psychological issues. For example, someone experiencing chronic stress or trauma might turn to these techniques without addressing the root cause of their stress. While these practices may offer temporary relief, they are not substitutes for comprehensive mental health care, such as therapy, addressing trauma, or making necessary life changes.
4. Conflating Relaxation with Healing: Many people equate regulating the nervous system with relaxation, but the nervous system isn’t always meant to be calm. We need the sympathetic nervous system to engage in day-to-day tasks, solve problems, and, in appropriate contexts, face challenges. The goal isn’t to eliminate stress but to learn to manage it effectively and to recover more quickly after periods of heightened arousal.
5. Misunderstanding Trauma Responses: For individuals with trauma, nervous system regulation is often far more complex than simply practicing mindfulness or deep breathing. Trauma can fundamentally alter how the nervous system responds to stimuli, creating chronic patterns of hypervigilance or dissociation. Trauma-informed care is essential in these cases, and simplistic approaches to nervous system regulation may not be enough or could even be counterproductive.

Why We Don’t Fully Understand Nervous System Regulation

Our understanding of the nervous system is still developing. While there is growing research on how practices like mindfulness and breathing exercises affect the nervous system, we don’t yet have a complete picture of how different methods work for different people or how they impact the nervous system over the long term.

• Complexity of the Brain: The brain and nervous system are incredibly complex, with many interconnected pathways that scientists are still studying. While we know that certain techniques can help activate the parasympathetic nervous system, the exact mechanisms and long-term effects of these practices are not fully understood.
• Trauma and Chronic Stress: The effects of trauma and chronic stress on the nervous system are not uniform. Trauma can rewire the brain and nervous system in unpredictable ways, meaning that techniques designed to calm the nervous system may not work for everyone. Healing from trauma often requires a multi-faceted approach that includes therapy, body-based practices, and sometimes medical interventions.
• Individual Differences: Each person’s nervous system is unique, shaped by a combination of genetics, environment, and life experiences. This makes it difficult to create a one-size-fits-all approach to nervous system regulation. What works for one person may not work for another, and there is no universal method to consistently “regulate” everyone’s nervous system.

A More Balanced Approach to Nervous System Regulation

Rather than viewing nervous system regulation as a quick fix or a cure-all, it’s more helpful to approach it as one tool in a larger toolkit for managing stress, emotions, and mental health. Here are some ways to think about nervous system regulation more realistically:

1. Use It as Part of a Comprehensive Approach: Incorporate nervous system regulation techniques like deep breathing, mindfulness, and relaxation exercises as part of a broader self-care routine. Combine them with therapy, regular exercise, a healthy diet, and adequate sleep for a more comprehensive approach to well-being.
2. Recognize Individual Differences: Understand that different techniques will work for different people, and that it’s okay if some methods don’t resonate with you. Experiment with different practices to find what helps you feel grounded and calm, and be patient with yourself in the process.
3. Don’t Ignore Underlying Issues: While nervous system regulation can help alleviate symptoms of stress and anxiety, it’s not a substitute for addressing the root causes of these issues. Work with a therapist or counselor to explore deeper emotional or psychological concerns.
4. Practice Compassionate Realism: Acknowledge that while we can influence our nervous system, we can’t control it entirely. It’s okay to have bad days, moments of overwhelm, or periods when your nervous system feels out of balance. The goal is progress, not perfection.

The idea of “regulating your nervous system” has value, but it’s often misused or misunderstood. Nervous system regulation is not a magic bullet for all emotional and physical ailments, nor is it as straightforward as some might suggest. Instead of viewing it as a cure-all, it’s more productive to see it as one piece of a larger puzzle in managing stress and supporting mental health. Understanding the complexity of the nervous system and embracing a balanced approach will lead to healthier, more sustainable ways of caring for your mind and body.