Nervous system regulation

Nervous system regulation offers benefits such as reduced stress, greater focus, and less reactivity. However, excessive focus on relaxation can be counterproductive, much like trying too hard to fall asleep. The more you force it, the less likely it is to occur.

I have found practices such as Yoga Nidra (also known as Non-Sleep Deep Rest, or NSDR) and heart coherence breathing to be effective. Breathwork, especially with a longer exhalation than inhalation, is generally beneficial for calming the nervous system. Heart coherence breathing, in particular, noticeably improves my perception and mood. This technique can increase heart rate variability and support vagal tone, contributing to better emotional regulation and cognitive clarity. In my view, it is one of the most effective practices to incorporate during the day.

To practice heart coherence breathing:

• Sit or stand comfortably.

• Breathe through your nose.

• Inhale for 4–5 seconds.

• Exhale for 5–6 seconds.

• Keep your breath smooth and continuous.

• Gently focus your attention on your chest or heart area.

• Try to evoke a feeling of gratitude or appreciation.

Practicing this breathwork routine for just five minutes can help regulate your nervous system. I encourage you to try it and share your experience.

There are also some helpful tools you can use. For example, companies like HeartMath make devices that guide you through coherence breathing, and things like vagus nerve stimulators or float tanks can help you experience deep relaxation. These tools can greatly support you and show you what regulation feels like. Still, from my experience, lasting regulation comes from within. Tools can help, but learning to regulate is something we develop ourselves.