Nervous System Regulation: The Core of Optimal Health
Managing stress has become a central theme in my daily clinical conversations. In today’s fast-paced, hyper-connected world, stress isn’t just common—it’s inevitable. But how we perceive and respond to stress makes all the difference. At the heart of that response is our nervous system—a highly intelligent, adaptive network that connects and influences every major system in the body.
Why Nervous System Regulation Matters
The human nervous system, composed of the central (brain and spinal cord) and peripheral systems (including the autonomic nervous system), is our internal command center. It not only detects threats and orchestrates immediate responses, but it also governs long-term bodily functions—many of which are vital to optimal health.
A dysregulated nervous system can disrupt:
Blood glucose regulation (via cortisol and adrenaline surges)
Digestive function (affecting gastric secretions, gut motility, and microbiome balance)
Sleep-wake cycles (through impaired melatonin production and circadian rhythm disruption)
Immune function (leading to chronic inflammation or immune suppression)
In short, without nervous system balance, it’s incredibly difficult to experience true vitality.
Stress: It's Not Just What Happens to You
When working with clients, I focus less on how much stress they’re under, and more on how they perceive and process it. This is crucial, because two people can have completely different physiological responses to the same external event, depending on their nervous system resilience.
Your stress response is like a muscle. The more it’s trained into a heightened state (fight/flight or freeze), the more that becomes its default. Conversely, with regular practice, we can guide the nervous system back toward a regulated state—rooted in safety, balance, and adaptability.
Neuroscientific research supports this concept of neuroplasticity—the brain and nervous system's ability to rewire itself in response to experience. This means that daily habits and interventions can literally re-shape our stress response over time.
My 6 Go-To Nervous System Tools
Not every grounding technique works for everyone. Our systems are beautifully unique, so it’s important to stay curious and tuned in to what actually helps you feel more settled and grounded.
Here are six evidence-informed strategies I personally use and frequently recommend:
Conscious Thought Reframing
Cognitive Behavioral Therapy (CBT) research shows that shifting our thought patterns reduces amygdala activity—the fear-processing center—and promotes more prefrontal cortex engagement (our rational brain). Practice catching and reframing overwhelming thoughts into manageable perspectives.Daily Breathing Practices
Intentional breathing, especially slow, diaphragmatic breathing, has been shown to increase parasympathetic (rest and digest) activity. Even 5 minutes a day can improve heart rate variability (HRV), a key marker of nervous system flexibility.Structured Task Lists
Breaking the day into manageable tasks helps reduce cognitive load and promotes a sense of control. Research shows that this kind of executive functioning structure can decrease stress hormone levels.Morning Light Exposure
Getting outside within the first hour of waking helps anchor your circadian rhythm, boosts dopamine, and reduces cortisol spikes later in the day. Natural sunlight exposure regulates melatonin and enhances sleep quality.Consistent Micro-Breaks
Studies on productivity and cognitive performance show that short, regular breaks throughout the day can prevent mental fatigue and help recalibrate the nervous system.Redefining Rest as Productivity
Rest isn’t the opposite of productivity—it’s the foundation of it. When the body feels safe and supported, creativity, decision-making, and focus all improve. Normalising rest can shift the nervous system away from survival mode and into a state of repair and resilience.
In Summary
Your nervous system is not fixed. It’s a living, learning system that responds to daily inputs—both physical and emotional. By understanding and intentionally regulating this core system, you can transform how your body responds to the world around you.
Optimal health isn't just about nutrition or exercise—it's about creating a baseline of safety and adaptability in your nervous system. Start small. Stay consistent. And always check in with how your body feels.
Functional Testing: The Role of DUTCH Adrenal Hormone Testing
To gain deeper insight into nervous system regulation and the body’s response to stress, one of the most comprehensive tools I use in practice is the DUTCH Adrenal Hormone Test. DUTCH (Dried Urine Test for Comprehensive Hormones) provides a 24-hour snapshot of adrenal output by assessing both free cortisol and cortisone levels—along with their daily diurnal rhythm.
This rhythm follows a natural curve: cortisol should rise sharply in the first 30–45 minutes after waking (known as the Cortisol Awakening Response, or CAR) and then gradually taper throughout the day. Disruptions to this curve—whether flatlined, inverted, or excessively elevated—can help explain a wide range of symptoms, from fatigue and anxiety to sleep disturbances and burnout.
Importantly, the DUTCH test also measures cortisone, the inactive form of cortisol, which offers insight into how your body is metabolising and clearing stress hormones. This allows for a nuanced understanding of whether someone is in a hyper-reactive, burnout, or compensatory phase of stress physiology.
For clients experiencing chronic stress, unexplained fatigue, or irregular energy patterns, DUTCH testing offers a personalised window into how their HPA axis (hypothalamic-pituitary-adrenal axis) is functioning—and provides actionable data to guide nervous system regulation strategies.
