Dysregulation of our nervous system is one of the most common symptoms of our now always-on, stress-inducing world. According to the Mayo Clinic, “too much exposure to cortisol and other stress hormones can disrupt almost all the body's processes” increasing our risk factors for numerous physical and mental health problems.

The good news is that this is a feedback loop we can break. With breathwork and meditation, we can regulate body and mind in less than 10 minutes a day – even in the face of challenges and busy schedules.. 

Is Your Nervous System Dysregulated? 

Among the most complex wonders of the human body, our nervous system is a vast network of nerves and cells communicating with one another to keep all of our organs, limbs, voluntary (somatic) and involuntary (autonomic) functions working in efficient harmony. 

Dysregulation occurs when our involuntary functions fall out of concert. In this instance, the sympathetic nervous system – responsible for putting our body on alert in “fight-or-flight” mode – overpowers our parasympathetic nervous system’s follow up signals that we are safe to return to a state of “rest-and-digest,” allowing our body and internal systems to relax.  

As we continue to evolve as a species, this survival mechanism persists in humans and it doesn’t just activate in life-or-death situations, but in response to the daily stressors of modern day life. Traffic, relationship issues, work deadlines, imposter syndrome, the 24/7 news cycle – external forces compound to affect our physical and mental health.

Symptoms of a dysregulated nervous system:

• Fatigue
• Digestive issues
• Anxiety
• Depression
• High blood pressure 
• Dissociation
• Mood swings
• Burn out
• Poor sleep
• Obesity

Benefits of regulating your nervous system:

• Balanced mood
• Increased focus 
• More restful sleep
• Regular bowels 
• Healthier relationships

How to regulate your nervous system

At Open, we offer four science-based mindfulness modalities that can help to reset the nervous system: meditation, movement, breathwork, and sound. Experiment with different tools to see what works best for you.

Meditation 

Despite its relatively recent ascension in mainstream culture, meditation has been a fundamental component of many diverse cultures and philosophies for millenia, revered for resulting in mental, physical, and spiritual well-being. The proof is in more than just an enduring human devotion to meditation, but the science as well. Led by Herbert Benson, a renowned Harvard-trained cardiologist responsible for opening the minds of millions of Americans to meditation, studies document Tibetan monks ability to raise their body temperature by 17 degrees, while lowering their metabolism by 64 percent. “To put that decrease in perspective, metabolism, or oxygen consumption, drops only 10-15 percent in sleep and about 17 percent during simple meditation.” Bensen rightly believed that studying advanced forms of meditation “can uncover capacities that will help us to better treat stress-related illnesses.” You don’t need to directly work with the Dalai Lama, as was Dr. Benson’s unique honor, to nurture a consistent practice of mindfulness meditation. Thanks to technology, there are simple, short practices that can live in your pocket. 

In less than minutes, meditation has shown to induce your rest-and-digest function, allowing the parasympathetic nervous system to take back control from the sympathetic nervous system, allowing the brain to reach a state of relaxation. Guided meditation is an active way of training our mind and attention, reducing our anxiety, increasing self-awareness and improving sleep by resetting our nervous system. 

Start your practice: Open Awareness

Movement

“Take a walk” isn’t just about taking space when you need to lower the temperature on an argument. Just as the mind affects the body, the body affects the mind. According to the American Heart Association, exercise and physical activity are proven to help calm, reset, and regulate your nervous system. Aerobic movement releases endorphins, naturally relieving stress by lowering cortisol and increasing the flow of serotonin and dopamine to the brain. Flexibility training and recovery activate the parasympathetic nervous system, motivating rest, digestion, and cognitive functions. All together, regular physical movement activates your vagus nerve, which research suggests can alleviate a vast array of conditions and ailments.

At Open, we focus on movement for a sustainable physical and mental health practice. Designed through the intelligence of fitness – conditioning, strength, power, mobility, and recovery – with the wisdom of mindfulness, our MOVE methodology is rooted in the science of training and transforming the brain and body for longevity, making it the ideal regimen for resetting your nervous system.

Start your practice: Feel Good Flow

Breathwork

Often mistaken as synonymous with meditation, breathwork techniques are unique from – but can elevate – a meditation practice. For example, focusing our attention on our breath going in and out is the most simple and natural way to access a meditative state. From more energy to reducing anxiety, breathwork is another ancient, systematic mindfulness tool - a proven way to reset your nervous system best by improving the well-being of your mind and body. 

Down-regulating (relaxing) breathwork involves deep belly breathing at slower rates (5-6 rounds per minute). This technique empowers the parasympathetic nervous system to take control over sympathetic nervous system, shutting off the “fight-or-flight” response and returning the body to feelings of relaxation and security. Once returned to the “rest-and-digest” state, breathwork lowers cortisol levels and blood pressure, changing the pH range of our blood while slowing our heart rate. Additionally, up-regulating breathwork practices are a natural, sustainable substitute for caffeine supplements like coffee, energy drinks, or medication, helping your body feel more alert while removing the risk of crashing midday or negatively affecting your sleep.

Start your practice: The Perfect Breath

Sound

Years of research consistently indicate that sound can be an excellent way to regulate your nervous system, increasing physical health by creating an “upward spiral” of more positive emotions and social connections through improved function of the vagus nerve. Motivated by this intrinsic link, at Open we combine sound with meditation to stimulate the brain and body in unison, enhancing mindfulness during and between practices.

Different types of sounds trigger different parasympathetic responses through the vagus nerve. Pairing upbeat music with meditation can motivate action, heighten mood, and increase concentration, clarity, and energy. In turn, the use of slower-paced music can increase feelings of relaxation, moving us out of stress and into the “rest-and-digest” mode. By triggering this diversity of parasympathetic responses, the connection between sound, the vagus nerve, and the modulation of the nervous system is clear: the use of sound and meditation is an undeniable therapeutic duo, a proven way to regulate the nervous system by creating mind-body equilibrium.

Start your practice: Focused Sound

Want to practice in-person? Visit our studio in Venice, CA.