Did you know the autonomic nervous system (ANS) regulates over 90% of our body’s internal functions? A dysregulated nervous system can lead to physical, emotional, and mental symptoms, affecting well-being. Physical symptoms include headaches, muscle tension, and fatigue. Emotional symptoms may include anxiety and depression. The body communicates imbalance, and it’s important not to ignore it.

I invite you to drop in and be curious.

What is underneath the symptom that you need to look at?

Is there an underlying emotion you can identify?

The ANS has two branches: the sympathetic nervous system and the parasympathetic nervous system. The sympathetic nervous system is like the gas pedal, and the parasympathetic nervous system is like the brakes. The sympathetic nervous system ignites us into action, often called the fight-or-flight response system.

The parasympathetic nervous system is the part of the nervous system that invokes rest, digestion, repair, and restoration. These days, most people are driving their vehicle – being the human body – with one foot on the brake and one foot on the gas pedal. We are often easily triggered, impatient, frustrated, snapping at others, or stuck in that mode of judgment and comparison.

What happens when you drive a car that way -with one foot on the gas and one on the break?

It breaks down more rapidly, right?

So, all that to say, we need self-regulation practices that can restore and rebalance our precious nervous systems so that we can thrive in life, operate from a neutral, centering place, build our resilience, and respond to challenges with more grace and ease.

I would love to share this simple, scientifically validated technique from the HeartMath Institute with you.

It is incredible that in just two minutes, we can change our state, and when practiced consistently over time, we get a whole new baseline. All those triggers that were once super-triggering dampen down, and we can think more clearly, respond calmly, and be composed more regularly. There is a reason military members, EMTs, and medical professionals use this technique.

Step 1: Focus your attention on the area of your heart; imagine the breath flowing in and out of the heart or chest area, and breathe a little slower and deeper than you usually do.

Step 2: As you continue with heart-focused breathing, sincerely attempt to connect to the feeling of inner ease, gratitude, or appreciation for someone or something in your life.

That’s it! Use this practice anytime, on the go and even in the midst of chaos.

The post Resilience for the Nervous System appeared first on Jessica Merwin.

It is not that emotions are good or bad, all emotions are vital to this human experience. However, it is important to know that living in the feelings of depleting emotions such as anger, judgment, worry, and fear, causes the release of stress hormones, and research shows that the accumulated emotional reactions over time can have several unhealthy effects on the body, such as reduced muscle mass, brain-cell death, impaired memory, accelerated aging, impaired mental function, and diminished performance.

On the other hand, self-regulating our emotions by practicing heart-coherent techniques leads to many physiological, psychological, and relational benefits:

• Enhances ability to maintain composure during challenges.
• Improves family, workplace, and social harmony.
• Reduces fatigue and exhaustion.
• Promotes the body’s natural regenerative processes.
• Improves coordination and reaction times.
• Enhances ability to think clearly and find better solutions.
• Increases access to intuitive intelligence

Here is a quick practice to help with emotional self-regulation. This practice comes from the HeartMath Institute and is called the Quick Coherence® Technique.

Step 1: Focus your attention in the area of the heart. Imagine your breath is flowing in and out of your heart or chest area, breathing a little slower and deeper than usual.

Step 2: Make a sincere attempt to experience a regenerative feeling such as appreciation or care for someone or something in your life.

Suggestion: Try to re-experience the feeling you have for someone you love, a pet, a special place, an accomplishment, etc., or focus on a feeling of calm or ease.

That’s it! Practicing this for two minutes a few times a day can significantly change your physiology for the better by bringing more coherence to your system.

May you choose the path that serves the highest & and greatest good for yourself, all those around you, and the situation at hand. May you find that love and peace in your heart that helps others find it in theirs.

Sending you so much love.

The post Emotional Self-Regulation appeared first on Jessica Merwin.