MASTERING THE ART OF SELF-REGULATION

On my YouTube channel, I often emphasize the importance of self-regulation in manifesting. Life can be overwhelming and trigger reactions, but when we’re self-regulated, we can quickly regain our center.

Nervous system regulation refers to how the body calms itself during stress by balancing the sympathetic (fight or flight) and parasympathetic (rest and digest) systems. When dysregulated, we feel overwhelmed, making it hard to think clearly, make decisions, or interact positively. Symptoms can include physical or emotional issues like pain, migraines, anxiety, or mood swings.

Our autonomic nervous system manages vital functions like breathing and digestion, adapting based on our experiences. When under stress, the sympathetic system heightens arousal, while the parasympathetic system calms us afterward. Regulation occurs when both systems work in harmony; dysregulation happens when they don’t respond efficiently. While parasympathetic responses are automatic, we can consciously engage them to help restore calm.

Here are a few techniques to support nervous system regulation:

1. Breathwork: Five minutes of deep breathing exercises, like box breathing, helps calm stress responses. Start with the count of 4 and as you get used to it, increase the counts up to 7. You can repeat this exercise 3-5 times a day.
2. Mindfulness Meditation: Being present with an anchor, such as your breath or surroundings, can help manage stress. This is a mindfulness exercise, so no guided meditation is necessary. We do this to increase body awareness and learn to be present in the moment. You can repeat this exercise twice a day.
3. Exercise: Regular workouts and walks lower stress and improve nervous system function. Please note that a minimum of 30 minutes exercise daily is necessary.
4. Cold Showers: Cold water exposure boosts focus and helps shift attention away from stress. Start and finish your shower with 1 minute of freezing water – this will be a game changer! You can’t think about circumstances or what someone said or did when you are freezing!

Add these to your routine to better manage emotions and reactions.

Much love,
Elle