Speaker 1: 0:05

If you've been doing all the inner work reading the books, journaling, meditating but still feel stuck, stressed or like you keep hitting the same wall, it might not be your mindset. It might be your central nervous system. That's the problem. Welcome back to Roots of the Rise with me, sarah Hope. Today we're going back to basics, just the essentials, so you can understand exactly what I mean when I talk about regulating your nervous system. We're going to cover what your central nervous system actually is, why it gets dysregulated, how to spot when it's out of balance and three quick ways to help it recover. This is not a deep dive into neuroscience. Think of it as your quick start guide so you can finally understand why your physical body plays such a huge role in your emotional, mental and spiritual health system regulation a few times in recent episodes and have yet to really break it down. It's important to do this because central nervous system regulation can be a total game changer and while it's talked about relatively often in some circles, it doesn't get acknowledged often enough in spiritual work, in inner growth and healing work. Way too often people doing deep emotional, mental and spiritual healing actually overlook the physical body. But it's crucial. It is just as much a part of you as anything else. And while this is changing, there's a lot of talk about things like the vagus nerve and somatic healing, for instance. I thought it important to cover some basic central nervous system information today. You know, in my decade as an Ayurvedic health practitioner and spiritual mentor, I've seen incredible shifts in my clients, just like I had when I switched from traditional talk therapy to this kind of work. I'm not down on traditional therapy, by the way, just saying I didn't see as much of a change with it as I did when I switched to other modalities, but that's another topic for another day. When I began training in biodynamic craniosacral therapy, which is a modality known for deeply calming the nervous system, and I started incorporating it into my sessions with my clients, their results sped up exponentially. Clients, their results sped up exponentially. Lingering issues cleared, stress fatigue, even anger started to fade and it really brought home to me and my clients in a powerful way. If you want to become the kindest, happiest, most generous version of yourself possible, you cannot skip the physical side of healing. This is because true emotional and spiritual transformation depends on a nervous system that's able to receive, process and integrate those deeper experiences without becoming overwhelmed or stuck.

Speaker 1: 2:59

So if you're feeling stuck, blocked or too drained to keep going with your inner work, maybe it's time to focus on your body, specifically your central nervous system. So, first of all, what is it? Again, I am not a scientist, so we are not going to get into all of the scientific jargon. I want to give you just the basic, easy overview. Your central nervous system is your body's master communication network. It's made up of your brain and spinal cord, which send and receive messages through your peripheral nerves to every part of you.

Speaker 1: 3:32

When we talk about nervous system regulation, we're usually focusing on the autonomic nervous system, the part that runs automatically in the background without you thinking about it, like you don't have to think about your stomach digesting food, for instance. It just does it. The autonomic nervous system has two main branches the sympathetic and the parasympathetic. The sympathetic branch is your fight, flight, freeze or fawn response. We've all heard this. It kicks in whenever you perceive a threat, whether it's real or imagined. Your body prepares for action, so your heart rate speeds up, your breathing quickens, your muscles tense and your senses sharpen. It's an amazing survival tool when you really need it. The parasympathetic branch is your rest and digest mode. It helps you recover after stress, fully digest food, repair tissues and get deep, restorative sleep. A key player here is the vagus nerve, which acts like a communication superhighway between your brain and body, and it helps you to switch into that calm, restorative state. We'll probably eventually do an episode just on this, since it's so important, but for now let's just keep things broad.

Speaker 1: 4:49

You want to think of these two systems like the gas pedal and the brake in a car. The sympathetic is the gas it gets you moving and ready to respond. The parasympathetic is the brake it slows you down so you can rest and repair. You need both to drive smoothly. Too much gas without braking you burn out. Too much brake without gas you stall. Both systems are vital. You can't function well without either.

Speaker 1: 5:18

The problem is when your sympathetic system gets stuck in overdrive or, in other words, becomes dysregulated. So why might that happen? Sometimes it's obvious, like experiencing a major trauma or an accident. Other times it builds up quietly over a long period of time, like carrying chronic stress from work or during childhood relationship struggles, or even just constantly being on in our fast-paced world. Your nervous system is designed to protect you, so it's highly sensitive to anything it perceives as a threat, whether that threat is physical, emotional or environmental. What you see as dangerous or stressful triggers your sympathetic system. But perception is deeply personal. Two people can experience the same situation and have very different nervous system responses, based on their history, mindset and available resources. That's why we talk about good stress versus bad stress.

Speaker 1: 6:23

If you view a challenge as an opportunity for growth, it can energize and motivate you, but if you see it as overwhelming, dangerous or hopeless, your whole system reacts as if you are under a constant threat. Mindset matters a lot and this is exactly why cultivating a growth mindset, like we discussed in episode 76, which I'll link is so important for your nervous system health. But mindset alone isn't enough. Your nervous system health, but mindset alone isn't enough. Even the most powerful inner work can stall if your nervous system isn't regulated enough to process the emotions and experiences that come up. Without a calm and balanced nervous system, your brain, your whole system can get overwhelmed, making it difficult to access the clarity and compassion needed for healing and transformation. Other things like poor sleep, lack of movement, an unhealthy diet, ongoing anxiety these can all keep that sympathetic response activated longer than it needs to be Holding on to unresolved emotions or difficult experiences can also keep your system stuck in a state of hypervigilance.

Speaker 1: 7:39

In short, your nervous system is trying to keep you safe, but sometimes it stays stuck in danger mode long after the actual threat is gone. This is especially important for anyone deep in the inner development process to understand Whether you're growing spiritually, doing therapy, looking to learn from your past mistakes, change your life circumstances. You are intentionally stepping in to vulnerability and deep introspection, which is not easy. You are purposefully remembering the things that once triggered your sympathetic nervous system. But here's the catch your brain doesn't always know the difference between what happened then and what's happening now. And what do we know about being stuck in a sympathetic response? We don't think clearly in that state. But a big part of healing is to look at past wounds from a more stable, loving place, and to do that you have to calm your system first.

Speaker 1: 8:40

If you don't, and your sympathetic system remains stuck in overdrive, it leaves little room for your parasympathetic to engage. It's like the gears in a car getting stuck. It makes that awful grinding noise. Your system stays locked in, high alert. This might look like constant anxiety or worry, difficulty concentrating, trouble sleeping, digestive problems, feeling overwhelmed or burnt out, frequent headaches or body aches, low patience or irritability. People often describe this dysregulated state by saying things like I am always on edge or I'm overstimulated or I have no patience. It sounds exhausting and it is. And it's not just painful for you. This state also impacts those around you. When you're stuck here, relationships suffer because you're less able to connect, listen or respond calmly. Your nervous system hijacks your ability to be fully present and engaged. The good news you have the power, without any assistance from anyone, anyone else, to regulate your own nervous system.

Speaker 1: 9:54

You can do it anywhere, at any time, using one of these three expert-backed strategies. There are more, but I just want to give you three today. The first one breathing practices. Think of this as the brake pedal. Do something for me right now. Take a deep breath in and let it out on a sigh Two more times. Deep breath in, sigh it out, feeling your whole body relax as you do Last time. Deep breath in and sigh it out. It felt really weird to do that and record it, but I wanted you to hear at least a little bit of what it sounds like. Don't feel weird doing it by yourself in your car. This is just one of the millions of breathing practices out there. One of my mentors always says we can't control much in life, but we can always control our breath.

Speaker 1: 10:55

Breathing helps regulate the nervous system. It's something your body does automatically, but it's also one of the few things you can consciously control. When you're sitting for long periods staring at a screen, your breath naturally gets more shallow. This can decrease your energy and even increase anxiety. One of the most simple and effective ways to calm your nervous system is just deep, slow, belly breathing. Those sides I did at the beginning were actually kind of fast. You want to be slower than that. When you focus on slowing your breath, especially by breathing deeply into your belly, you're basically tapping the brake pedal. This signals your parasympathetic nervous system to turn on, slowing your heart rate, lowering stress hormones and helping you feel calmer and more grounded. So here are three breathing techniques to try.

Speaker 1: 11:48

In episode 12, I covered box breathing, which is inhaling for four counts, holding for four, exhaling for four and holding for four. So I'll link that episode below if you want to try that out with more guidance. Here's a variation Inhale slowly for a count of four, hold for two, then exhale for a count of six. So that's in four, hold two out six. You can repeat this a few times whenever you feel your system revving up and you know right at the start I had you try that sighing breath If you want to increase its effectiveness. Try what's called the physiological sigh or cyclic sighing. If you repeat it, take a deep inhale through your nose, then a quick second inhale followed by a long exhale through your mouth. I'll say it again Take a deep inhale through your nose, then a quick second inhale followed by a long exhale through your mouth. So it's that deep inhale, then like a little last sip of air, and then a long exhale. Try those out, see which one you like, see which one feels most effective for you.

Speaker 1: 13:05

Okay, the second way that I'm going to give you today is doing movement, grounding movement, which you can think of as easing off the gas. Sometimes, when your sympathetic system is stuck in overdrive, you just need to ease off the gas by bringing your awareness back into your body through gentle movement. This could be a slow walk, doing some gentle yoga stretches, even standing barefoot on the earth if you can. Movement helps your nervous system recalibrate by releasing built-up tension and reminding your body it is safe. You don't need a lot of time to do this. Just a 10-minute walk can clear your mind and ground your system. Even better if you do it outside, since nature itself has a calming, restorative effect. The third way you can help regulate is mindful body awareness, just mindfulness, which you can think of as checking the dashboard, just like a driver regularly checks the dashboard to see how fast the car is moving and if there are any check engine lights flashing.

Speaker 1: 14:14

Tuning into your body with mindful awareness helps you notice signs of dysregulation. Early Doing a body scan can be both grounding and illuminating. Spending a few times noticing where you might be holding tension, you know. Start at the top of your head, noticing your forehead or your jaw, then move down to neck and shoulders, working your way to the belly, the hips, the knees, all the way down to your toes. I went through that really fast. You wanna take some time. Acknowledge how you're feeling without judgment, then gently invite relaxation to those areas. This practice helps you catch when your nervous system is starting to rev too high so you can respond before it spins out.

Speaker 1: 14:58

Noticing your emotional reaction to situations can also be useful. That's another part of mindfulness, not so much the body but the rest of it. So I notice, for instance, when I start getting very short on patience or very kind of snippy or snappy with my son or my husband, that is an immediate red flag to me that I am dysregulated, that I'm overstimulated in some way, and I'm able to name it and say, okay, I need five minutes, walk away, do a breathing practice. If I can, I take 15 minutes and I meditate because I know that will help me get back into balance. To wrap up, remember this your nervous system is like driving a car. Sometimes you need to tap the brake, like with deep, slow, belly breathing, to slow down and find calm. Other times you ease off the gas with grounding movement to release built-up tension and remind your body it's safe. And just like checking your dashboard helps you avoid trouble on the road. Tuning into your body with mindful awareness helps you catch stress early, before it takes over. By practicing these three simple tools regularly, you're learning to drive your nervous system more smoothly, balancing gas and brake so you can move through life with more ease, clarity and presence. And don't forget, these tools are not just about stress relief. They are foundational skills that support your entire emotional, mental and spiritual healing process. Without a regulated nervous system, deep inner work can feel overwhelming or stuck. So making nervous system regulation a consistent part of your practice helps you unlock the growth and transformation you're seeking.

Speaker 1: 16:47

Here are some journal prompts to help you reflect on the state of your nervous system. First, how do I physically feel in my body most days? Describe any areas of tension, fatigue, restlessness or calm that you notice. What sensations or patterns stand out and when do they tend to show up? Two, what kinds of situations or thoughts tend to trigger a stress response in me? Reflect on moments when you felt overwhelmed, anxious or on edge. What was happening around you? How did your body react? Three, when do I notice myself feeling truly relaxed or at ease? What activities, environments or practices help you shift into a calmer state? How can you create more space for those moments in your daily life? If you find you're dysregulated most of the time, consider seeking additional support, whether that's a therapist to help you process emotions, learning a meditation practice or working with a body worker like a craniosacral therapist, who can help your body switch back into rest and digest mode and stabilize your system. That's it for today.

Speaker 1: 18:09

If you're enjoying the podcast. The best way to support it is by following, leaving a quick review and or sharing it with whoever came to mind as you listened today. If you have questions or comments or a topic you want me to cover, please email me at rootsoftherise at gmailcom. I love hearing from you. Until next time, remember, know who you are, love who you've been and be willing to do the work to become who you want to be. Just a quick reminder this podcast is for educational and entertainment purposes only. I am not a licensed therapist and nothing shared here is meant to replace the guidance of a physician, therapist or any other qualified provider. That said, I hope it inspires you to grow, heal and seek the support you need to thrive.