10 Easy Tips to Engage Our Nervous System to Accelerate Our Health
- Brainz Magazine
- Jun 17
- 4 min read
Updated: Jun 19
Dr. Keelin Regan-Reed, PT, DPT, is often referred to as the "Nerve Whisperer" by her clients and has been called a "Human MRI" by her peers. She is an Orthopedic and Neural Manual Physical Therapist specializing in Neural Manipulation and the published author of Fix It Yourself! A Self-Help Guide To Treating Common Muscular Aches And Pains.
Understanding how our nervous system self-regulates is key to assisting and promoting vitality and health. To engage and influence the nervous system ourselves, we are affecting the parasympathetic nervous system, primarily controlled by the vagus nerve (10th cranial nerve). This is also known as the “Rest and Digest” response.
How can we support our nervous system to promote ultimate vitality?
The sympathetic and parasympathetic nerves are the two main divisions of the autonomic nervous system, which control our involuntary bodily functions like our heart rate and digestion. The sympathetic system is often associated with the "fight-or-flight" response, preparing the body for action in stressful situations. The parasympathetic system, on the other hand, is involved in "rest-and-digest" processes, promoting relaxation and recovery.
The sympathetic and parasympathetic nervous systems work together to maintain homeostasis, or a stable internal environment, in the body. One system may be dominant during certain activities, while the other is activated to restore balance. For example, when the body is stressed, the sympathetic nervous system may be dominant, but the parasympathetic system should eventually kick in to help the body return to a resting state. Very often, however, our sympathetic system is challenged in being able to self-regulate. We can be in this alert state chronically creating a cascade of physiological changes, including increased heart rate and blood pressure, rapid breathing, dilated pupils, reduction of gut absorption, and a heightened sense of alertness. Hormones such as cortisol and adrenaline can significantly be affected and in turn snowball into affecting metabolism, immune response, sleep, and organ homeostasis.
Self-help exercises and techniques can influence our system as well as the vagus nerve and help promote improved circulation, communication, and relaxation throughout the body.
10 mind-body practices to promote a healthy nervous system
1. Meditation and deep breathing
Being quiet and focusing on our breathing can be very difficult for people, but is a very powerful tool in autonomic nervous system relaxation and regulation. With regular practice, we can improve regulating our parasympathetic system.
2. Yoga and gentle movements
Stretching and mobility work can encourage blood circulation and muscle relaxation.
3. Sensory input activities
Outdoor-in-nature experiences, warm baths, or water activities such as swimming and wading in water, and/or using a weighted blanket can be calming to our autonomic nervous system.
4. Massage
Massage helps improve blood circulation, promote relaxation, support detoxing the body, and aid in tissue healing.
5. Calming music and sounds
This helps relax our system and can be worked in conjunction with deep breathing and meditation.
6. Improved sleep
Sleep is a critical component of health and vitality. We only heal and regulate our hormones during sleep.
7. Nutritious diet
Healthy fats such as fish, nuts, avocados, and coconut milk promote brain function. Vitamins and minerals like vitamin B and electrolytes are essential to our nervous system.
8. Social support
Activities with our loved ones and friends where we can interact and laugh promote neurotransmitter production like dopamine and serotonin and stimulate healing and relaxation.
9. Mental stimulation
Working on a puzzle, reading a book, or participating in a hobby like woodworking or pottery encourages challenging brain stimulation and cognitive function.
10. Exercise
Taking walks, hikes, swimming, or riding a bike works the musculoskeletal system and circulatory system. This can help our bodies detox, promote brain cell production, improve sleep, improve blood circulation, and tissue healing.
Incorporating into daily life
There are things we can do daily that encourage our brain and nervous system to work harmoniously, promote relaxation, and balance our vagus nerve and parasympathetic nervous system. It is essential that we combine many, if not all, of these suggestions on a daily basis to promote neural vitality and health.
For example, start your day off with a big glass of water with electrolytes and a bowl of fruit with an egg or avocado on toast, followed by a 25 min walk outside in nature with a friend and then finishing your day off with 10 minutes of quiet breathing that promotes a deep good night sleep.
Why neural manipulation?
Neural Manipulation is supportive of our nervous system, having a tremendous impact on healing. Read 5 Incredible Health Improvements Through Nerve Manipulation Technique to learn more.
Read more from Dr. Keelin Regan-Reed
Dr. Keelin Regan-Reed PT, DPT, Orthopedic and Neural Manual Physical Therapist
Dr. Keelin Regan-Reed PT, DPT, is a licensed manual Doctor of Physical Therapy specializing in Neural Manipulation. She is able to "listen" to the cranial rhythm in the brain and body by following the cerebral spinal fluid flow as it works around the brain and spinal cord to the peripheral nerves throughout the body. Just like a clinician can "feel" for the pulse in your wrist to listen to your blood flow and heartbeat, the fluid of the brain and nerves has a similar "feel" of pressure changes. Our bodies hug around lesions and restrictions, thus changing the rhythm of the fluid. Dr. Keelin can detect this change and follow where the lesion is and make the necessary corrections and/or releases so the body can then heal on its own.
