Regulated, Not Running on Adrenaline: Nervous System Care for Everyday Life
We’ve all been there: running from one thing to the next, living off coffee and cortisol, wondering why we’re exhausted, bloated, moody, and not sleeping well. The modern world has normalised being “switched on” all the time, but our bodies were never designed to operate in a constant mode of stress.
The truth is, nervous system health underpins nearly everything - from hormone balance and digestion, to immune function, energy, mood and weight. And in many cases, the reason you're not seeing results in your health journey isn’t because you’re not trying hard enough, it’s because your nervous system is stuck in fight-or-flight.
So, let’s talk about how to move from overdrive to ease.
Why Nervous System Regulation Matters
Your nervous system has two main modes:
Sympathetic (fight/flight/freeze): Stress response
Parasympathetic (rest/digest/repair): Healing response
We need both. But many of us are living mostly in the sympathetic state - constantly reacting to emails, skipping meals, pushing through workouts, and never truly feeling safe enough to rest.
Over time, this chronic stress load can:
Disrupt hormone production (hello PMS, missing periods, or PCOS flare-ups)
Trigger digestive issues (bloating, constipation, IBS)
Weaken your immune system (frequent illness, inflammation)
Impact your weight (especially stubborn belly fat or unexplained weight gain)
When we support the nervous system, everything else starts to work better - metabolism, gut health, hormones, sleep, mood, and even skin.
Signs Your Nervous System is Dysregulated
You don’t have to be having panic attacks to be in a stressed state. Often, the signs are subtle (and common), but cumulative.
Clenching your jaw or grinding teeth
Shallow breathing or holding your breath
Irritability or feeling on edge
Waking up tired or wired at night
Trouble concentrating (hello brain fog)
Racing thoughts or constant overthinking
Digestive issues or food sensitivities
Reliance on coffee to get through the day
Feeling tired but unable to truly rest
If you tick more than a few of these, it’s a gentle signal: your nervous system needs more support.
Gentle Tools to Support Vagal Tone (Your Calm Pathway)
The vagus nerve is like a highway that connects your brain to your body. When it’s toned and functioning well, your parasympathetic system (rest and repair) is switched on more easily. Here’s how to support it:
1. Breathwork (Simple but powerful)
Slow, diaphragmatic breathing helps tell your body it’s safe. Try:
Inhale for 4 counts
Exhale for 6–8 counts
Repeat for 2–5 minutes. This alone can shift you into parasympathetic.
2. Cold exposure
A splash of cold water on your face or a 30-second cold rinse in the shower can stimulate the vagus nerve and build stress resilience.
3. Humming, singing, or chanting
The vibration stimulates the vagus nerve - plus, it’s fun and mood-lifting.
4. Co-regulation
Being around safe, calm people (or pets) helps your body regulate its own stress response. Eye contact, hugs, and laughter are underrated medicine.
5. Nature and light exposure
Getting outside, especially in the morning, helps regulate cortisol and calm the nervous system. Touching the earth (barefoot on grass or sand) is an added bonus.
6. Boundaries with tech
Constant pings, blue light, and stimulation wire your nervous system. Set screen limits, especially before bed, implement low lighting such as: red light, lamps and candles in place of overhead lights, and consider having an “offline hour” each evening.
Blood Sugar & the Nervous System: The Overlooked Link
Skipping meals, running on caffeine, or eating mostly refined carbs can send your blood sugar on a rollercoaster. This mimics a stress response in the body - cue more cortisol, more adrenaline, and more dysregulation.
What helps?
Start your day with a protein-rich meal (within 60 mins of waking)
Eat every 3–4 hours to prevent dips
Pair protein + fat + fibre at each meal
Avoid coffee on an empty stomach (a small snack first can make a big difference)
Balanced blood sugar tells your body: “We’re safe, we’re nourished, we can relax.”
Regulated Feels Like:
Falling asleep easily and waking up refreshed
Having energy throughout the day without crashes
Feeling calm, clear, and connected
Digesting well and feeling comfortable in your body
Responding, not reacting
Having capacity to rest and play
Trusting your body again
The Bottom Line
You’re not broken. You’re likely just burnt out. And no supplement, meal plan or exercise routine will fully land until your nervous system feels safe enough to receive it.
So this month, I invite you to slow down on purpose. Breathe. Eat regularly. Let your body know it's safe.
And if you feel like your hormones, energy, or digestion are out of sync, I am here to support you. Book a virtual consultation or reach out, because you deserve to feel calm, capable, and connected in your body.
With love,
Emma x
Naturopath & Founder, Simple Naturopathy
