In today’s fast-paced world, many of us spend most of our time in a state of stress or overwhelm, often without realising how deeply this affects our bodies, minds, and emotions.
The nervous system plays a vital role in how we experience life, influencing everything from how we handle challenges to how we feel in our bodies.
As a craniosacral therapist and polyvagal-informed women's heath expert, I am passionate about helping women find safety in their own bodies and regulate their nervous systems, especially during significant life transitions like menopause.
THE AUTONOMIC NERVOUS SYSTEM
The nervous system, specifically the autonomic nervous system (ANS), governs our automatic bodily functions like heartbeat, digestion, and breathing. It consists of two main branches:
*The sympathetic nervous system (SNS), which is responsible for our "fight or flight" responses during moments of stress or perceived danger.
*The parasympathetic nervous system (PNS), which supports the "rest and digest" state, helping us to relax, heal, and restore balance.
The Polyvagal Theory, developed by Dr. Stephen Porges, adds another important layer to our understanding of the nervous system. It highlights the vagus nerve, which plays a key role in how we respond to stress and how we can return to a state of balance.
According to polyvagal theory, the body doesn't just switch between "fight or flight" and "rest and digest" states. There’s also a "social engagement system" that helps us connect with others, feel safe, and experience a sense of balance.
Learning how to navigate these states can empower us to better handle life’s challenges.
Cultivating the sense of safety from within
For women, especially during major life transitions like puberty, pregnancy and menopause, learning to regulate the nervous system can be transformative.
By reconnecting with your body, understanding your nervous system’s signals, and using tools like breathwork and neurosensory exercices you can cultivate a sense of safety from within. This allows you to move through life’s transitions with more ease, resilience, and a deep sense of inner balance.
Life transitions, especially those involving hormonal changes like menopause, can make the nervous system more sensitive to stress. The body can fluctuate between feeling overwhelmed (sympathetic state) and shut down or disconnected (dorsal vagal state).
By understanding how to regulate these states, women can gain more control over how they experience stress, anxiety, and overwhelm. When we regulate the nervous system we help the body move from states of survival back into a state of safety.
This regulation allows for better emotional resilience, improved sleep, reduced anxiety, and overall well-being. As women face menopause or other life transitions, understanding how to work with the nervous system is a powerful tool for emotional and physical health.
Online Programme
This 6-week journey is designed to empower you with a deeper understanding of your nervous system, guiding you to nurture regulation, inner safety, and overall wellbeing.
Start on Thursday 7th of November 2024
PRACTICAL TOOLS FOR THE NERVOUS SYSTEM REGULATION
Our nervous system constantly shifts between different states of the nervous system based on how safe we feel in our environment. Learning to recognize these states and having tools to regulate them can help you move through life with more ease and resilience. Here are some simple, effective tools you can use to bring your nervous system back into balance.
PRACTICE1
Deep belly breathing is one of the simplest and most effective ways to calm the nervous system. This breathing technique stimulates the vagus nerve, which activates the parasympathetic nervous system and signals to the body that it’s safe to relax.
Find a comfortable seating position or lie down. Place one hand on your chest and the other on your belly. - Take a slow, deep breath in through your nose, allowing your belly to expand as you fill your lungs with air. Exhale slowly through your mouth, letting your belly fall. Repeat this for 5-10 breaths, noticing how your body begins to relax.
Do it whenever you feel anxious, overwhelmed, or tense. This can be used anytime—before bed, during a stressful moment, or even when you wake up to start your day in a nourishing way.
PRACTICE 2
Moving your body helps release stored tension and can gently shift your nervous system out of "fight or flight" mode. Movement, especially slow and mindful stretching, signals to your brain that you are safe and helps bring your body back into a regulated state.
Take 5-10 minutes to move your body with intention. Focus on slow, deliberate stretches, especially through the neck, shoulders, and back. You can also add simple, rhythmic movements like swaying side to side or gentle rocking to help your body relax.
Pair the movement with deep breathing for added calming effects.
Do it when you feel stiff, restless, or disconnected from your body. This is also helpful if you’ve been sitting or staying still for long period of time.
PRACTICE 3
Cold exposure can activate the parasympathetic nervous system through the vagus nerve, helping your body to calm down. This technique brings your body back into a balanced state and can help shift you out of stress or overwhelm.
Splash cold water on your face or immerse your face in a bowl of cold water for 10-20 seconds.
You can also apply a cold compress to the back of your neck for a few moments. If you're up for it, taking a cool shower (or just ending your regular shower with a burst of cool water) can have a similar effect.
Do it when you feel anxious, frazzled, or stuck in "fight or flight" mode. It’s a great tool for immediate relief.
SYMPTOMS OF
DYSREGULATED
NERVOUS SYSTEM
If you're ready to take the next step in learning how to regulate your nervous system and find safety in your body, I invite you to explore my offerings.
Together, we can work to build resilience, reconnect with your inner strength, and help you navigate life’s transitions.
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