Nervous System Regulation, Resilience, and Somatic Healing
What Is Nervous System Regulation?
This is the concept of being able to self regulate, especially in the face of adversity. This is important because when we have agency over our own minds and bodies, it’s much easier to grow, serve, and make our dreams a reality. There are a variety of practices and habits to achieve this.
Physical
Hormetic stressors-
In this section, I’m going to talk about how to train the nervous system. This is important because we not only need a strong mind, but a strong body. This will help influence the decisions you make under pressure. Hormetic stressors are short term stressors that strengthen the body if able to recover.
Unconventional training is the concept of using off-load gear for full body adaptation. For example, the equipment in the gym is very linear and everything is evenly weighted. This is much easier to work with, but you only work muscles in a certain capacity. This has its place, but with unconventional training your body constantly has to adapt to the load and mimics real life much more. This type of training is great for muscle imbalances because of adaptability. You will really be able to notice which muscles are working and which ones aren’t.
2. Saunas
Nomads in Finland build the first sauna 10,000 years ago. It used to be a hot hole in the ground, and evolved into stand alone huts. Stones would be roasted over an open flame, and ounce there was enough heat, they got rid of the fire, and got inside. They would splash water on the stones to create steam, endure the heat as long as possible, then jump into an icy cold body of water. Saunas were also used to build a sense of community.
3. Cold therapy
Cold therapy has actually been around for a very long time. Around 400 BCE, Hippocrates, the father of modern medicine used it for a variety of ailments. Around the 18th century, cold water became novel because it was usually replaced with heated water because it was more readily available. During the 20th century it was largely replaced with pharmaceutical interventions, with the exception of athletic therapy. All throughout history, cold water has been used to strengthen the mind, body, and spirit. Ancient solders, like the Spartans have used cold water to be more adaptive in battle. For thousands of years, monks have integrated this into their spiritual routine.
4. Fasting
Fasting has some remarkable benefits. Today, many of us are over eating. I’m not just talking the amount of calories, but the amount of times we are eating throughout the day. We are not giving our digestive system any type of break. Fasting, in addition to giving your digestive system a break, can assist in a process called autophagy. Autophagy is a process that goes around and cleans up cellular debris It’s a process of clearing the body of senescent cells, or cells you no longer need.
Breathing exercises-
Alternate nostril breathing
Every 3o minutes to 3 hours, one of our nostrils dilates, and one constricts. Breathing through the left nostril while activate the parasympathetic nervous system, while breathing through the right will activate the sympathetic nervous system. To practice, cover the tight nostril, and breathe through the left nostril. Then cover the left nostril, and breathe out through the right nostril. Hold this same position, then breathe through the right nostril, and out through the left.
Box breathing
Box breathing is a technique that the navy seals use before they go on a mission. it’s designed to decrease arousal, and improve focus. Simply breathe in for a count of 4, hold for 4, breathe out for 4, and hold for 4. Carbon dioxide training
Most of us breath way to much, carbon dioxide training will help us breath less. When your exhale is longer than the inhale, you will increase relaxation, and increase carbon dioxide, which improves circulation. Simply breathe in for the count of 3, and breathe out for the count of 6. Do some variation where the exhale is twice as long as the inhale. Breath holds are also a great way to improve carbon dioxide.
3. Forest bathing
Forrest bathing is the practice of going in nature, or the forest to relax. Trees produce special essential oil like molecules that have been proven to improve the immune system. Going in nature also reduces cortisol. Trees produce phytoncides, which act to empower our immune system.
4. Qigong
Qigong is an ancient practice that was developed in ancient China over 5000 years ago. The word qigong translates to energy work. It differs form tai chi because qigong is an umbrella term that tai chi fits under as a martial arts form of qigong. Qigong tends to use simpler movements, while tai chi is more complex. Both have tremendous value, it really depends on your goals. There are actually 1000s of research papers that were done on qigong showing its benefits.
5. Adaptogens
These are herbs that help you adapt to stress. They work on all of the systems of the body together. They are also a tonic, which means you can take it everyday. Lastly, they help restore balance.
Somatic Healing
This is experiencing trauma and healing trauma through the body. There are a lot of different forms of this, but the general idea is to process trauma through the body. Processing certain memories, integrating them, and moving forward. Learning to self regulate is key.
The Mind
The story of the one is eminent in all things. This is because it exists in all of us, the story of freedom. The one that is on the heroes journey, overcoming their own obstacles and short comings on a quest for greatness. Greatness is not acquired, only activated through our daily actions. The king or queen is already born, it is only a matter of expressing it.
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