5 Ways to regulate the nervous system

5 WAYS TO REGULATE THE NERVOUS SYSTEM

SIMONE DOULAVERAS

I’ve never been someone who lives with regrets. I genuinely believe that everything unfolds in its own perfect time, for the right reason. But if there’s one insight I wish I had understood earlier—especially during my career as a professional dancer—it’s this:

“We never really encounter the world; all we experience is our own nervous system.”— Krishna-Dwaipayana Vyasa, The Bhagavad Gita

This quote blew my mind the first time I read it. It reminded me that our experience of reality is entirely shaped by our internal state. Our nervous system acts as a filter—taking in information through our senses, interpreting it, and generating how we feel and respond to the world around us.

This means your mood, stress levels, and headspace influence everything—from how you handle challenges to how much joy you can feel in a moment. You could be on the most beautiful beach in the world, surrounded by people you love, and still feel off if your nervous system is overwhelmed or dysregulated.

The good news? We can train and regulate our nervous system—just like we train muscles in the gym. By doing so, we gain the power to shift our perception, handle stress more gracefully, and enjoy life more fully.

Here are 5 ways I regulate my nervous system to stay grounded, resilient, and joyful:

1. Pilates: Movement for Mind & Body

Exercise isn’t just about physical health—it’s one of the most effective ways to regulate the nervous system. Daily movement helps boost mood-enhancing endorphins, lower cortisol (the stress hormone), and create a sense of strength and stability in the body.

How to do it:

Just book it in! Whether it’s a class, home session, or quick mat flow—move your body daily. You don’t need hours; consistency is key.

2. Practicing Gratitude: Science-Backed Joy

Gratitude is more than positive thinking—it’s a proven way to shift your biochemistry. Expressing gratitude increases dopamine (a natural feel-good neurotransmitter), reduces anxiety, and enhances overall wellbeing.

How to do it:

Every day, write down five things you’re grateful for. Big or small, just note them. Make it a ritual—morning or night, whatever works for you.

3. Breathing Exercises: Your Built-In Reset Button

Breathwork is one of the fastest ways to bring the nervous system into a calm, “rest and digest” state. One of my favorites? Box breathing—simple, powerful, and effective.

How to do it:

Exhale fully.
Inhale for 4 counts.
Hold for 4 counts.Exhale for 4 counts.
Hold for 4 counts.
Repeat this for about 8 rounds.

You'll be amazed how different you feel in just a few minutes.

4. Grounding: Reconnect with Nature

Also known as “earthing,” grounding is the practice of making direct skin contact with the earth. Research suggests it can reduce inflammation, improve sleep, and calm the nervous system.

How to do it:

Take off your shoes and walk on grass, sand, or soil. Even just 10–15 minutes can create a shift. Nature has a way of reminding us how to come home to ourselves.

5. Meditation & Mindfulness: Awareness is Power

These practices help us become observers of our thoughts and feelings, rather than being controlled by them. Meditation trains the mind to be still, focused, and present.

How to do it:

Start small. Try a 5–10 minute guided meditation using apps like Calm, Insight Timer, or Headspace. You don’t need to clear your mind—you just need to notice it.

Final Thoughts: Your Nervous System is the Real MVP

Regulating your nervous system isn’t just about stress relief—it’s about unlocking your fullest, most vibrant self. When your internal world is steady, your external world becomes more manageable, meaningful, and enjoyable.

So this week, try bringing your nervous system to the party. Treat it with love, attention, and care. You might be surprised how much more you feel like yourself when your nervous system feels safe and supported.