Top 3 Tips for a Disregulated Nervous System (backed up by Science)
The way our lifes are designed are making it incredibly challenging for our nervous systems to remain regulated. Pressure at work, taking care of kids, Social Media and AI are constantly delivering new stimulation for our delicate system. Periods of rest are falling short and we have unlearned to allow ourselves to do nothing. Even though our ancestors (making 95% of human history) required less sleep (on average 6,5 hours of sleep)… aaand they only worked around 4 hours per week - can you imagine? ¹
It is certainly in our DNA to work, to build, to create - but should it come at the cost of our health? I believe you can also achieve great outcomes and in addition, live a more fulfilled and healthy life by living in tune with your body (and this also includes taking care of your nervous system ;) ). There is countless of evidence that a regulated nervous system strongly correlates with increased happiness, emotional stability and resilience. ²
Therefore it is worthwhile to regularly become aware of the state our nervous system is currently at. So here are my top 3 tips to shift back into regulation.
1.) Noticing your Breath (and checking the opening of your nostrils ;)
This is in my opinion one of the most helpful tips to notice in what state your body is currently at. Is your breath shallow and are you breathing in your chest? Good chances you are more in stress-mode. Are you breathing into your belly automatically? —> Strong indicator your system feels rather safe.
Also interestingly: If your right nostril is open —> your sympathetic nervous system (active/alert mode) might be more open, If your left nostril is more open —> your parasympathetic nervous system is probably more activated.³ This is no rule but it can be seen as an indicator. If both are open equally, then congratulations - your system might be perfectly balanced. (Which should be the goal)
If this is not the case, the full yogic breath is probably your best bet. See the instructions here: (VIDEO COMING SOON)
2.) Being fully present while eating
Not scrolling on the phone, not watching TV or a series. Just being fully present and focusing in every bite, consciously noticing the taste, the texture. When was the last time you consciously ate?
Whenever I eat out with other people or during lunch break with my colleagues I am always shocked by how fast most people eat. I have become a very slow and conscious eater automatically and it will make a huge difference on how your body will absorb the nutrients, how much you eat and eating your food can become a little reset for your nervous system. Try it out!
3.) Lying in Savasana (Corpse Pose)
Lying flat on the ground without moving the body for 10 minutes. This is incredibly healing for your nervous system. This is one posture in yoga that is usually practiced after the asana practice. Yogis claim it is one of the most important asanas. A study conducted by Sharma et al. supports this claim: Within the study 60 young adults who regular practice of Shavasana showed reduced physiological responses to experimentally induced stress.
Finally a little personal note: I am currently still in Nicaragua and I had to undergo an emergy operation for my appendicits to get removed as it was very inflammed. This made me reflect a lot and it’s also not easy for me to just be and not having to achieve anything has helped me so much. It has increased my patience, mental clartiy and stability and resilience A LOT. Coming from a mindset that I always need to do more, achieve more to be valuable I am now slowly unlearning to constantly put myself under pressure. I hope I can inspire you a bit to do the same. ⁴
Hope you find these tips helpful and I hope you will give your nervous system a little time to wind down :)
Cited articles:
1) The 15-Hour Work Week Was Standard For Nearly All of History. What Happened?" History on the Net
© 2000-2026, Salem Media.
May 30, 2026 <https://www.historyonthenet.com/the-15-hour-work-week-was-standard-for-nearly-all-of-history-what-happened>
2) Kop WJ, Synowski SJ, Newell ME, Schmidt LA, Waldstein SR, Fox NA. Autonomic nervous system reactivity to positive and negative mood induction: the role of acute psychological responses and frontal electrocortical activity. Biol Psychol. 2011 Mar;86(3):230-8. doi: 10.1016/j.biopsycho.2010.12.003. Epub 2010 Dec 21. PMID: 21182891; PMCID: PMC3061260.
3) Vanutelli ME, Grigis C, Lucchiari C. Breathing Right… or Left! The Effects of Unilateral Nostril Breathing on Psychological and Cognitive Wellbeing: A Pilot Study. Brain Sci. 2024 Mar 23;14(4):302. doi: 10.3390/brainsci14040302. PMID: 38671954; PMCID: PMC11048276.
4) Sharma G, Mahajan KK, Sharma L.Shavasana—Relaxation technique to combat stress. Journal of Bodywork and Movement Therapies. 2007;11(2):173–180. doi:10.1016/j.jbmt.2007.01.002
