175: Knowing Your Nervous System, Part 2 - How to Regulate Your Nervous System for Optimal Health

After exploring how the sympathetic (fight, flight, freeze) and parasympathetic (rest, digest, heal) nervous systems work in Part 1, this episode is all about practical strategies to shift your body into a calmer, healthier, and more balanced state.

Janell breaks down simple yet powerful tools to move out of chronic stress mode, including movement, mindset shifts, breathwork, self-care practices, and the key role of exercise, nutrition, and lifestyle habits in nervous system regulation.

If you’ve ever felt stuck in a stress loop, overwhelmed, or exhausted no matter what you do, this episode will help you take actionable steps toward a stronger, healthier, and more resilient body and mind.

What You’ll Learn in This Episode:

✔️ Why so many people get “stuck” in a sympathetic (stress) state—and how to get unstuck. ✔️ The #1 mindset shift that can instantly lower stress and anxiety. ✔️ How movement and exercise can be used to regulate your nervous system—when done correctly. ✔️ Why most people never “close their stress cycle” and how to fix it. ✔️ Practical breathwork techniques that take less than a minute but make a HUGE impact. ✔️ How self-care isn’t just a buzzword—it’s a necessary nervous system reset. ✔️ Which foods, supplements, and lifestyle choices support long-term nervous system health.

Key Takeaways: How to Shift into a Calmer, More Resilient State 🚀 Step 1: Shift Your Mindset – Reframe Stress

Most people view stress as something external (work, finances, relationships, news, etc.), but internal factors like hormone imbalances, gut infections, and blood sugar issues can also keep your body stuck in stress mode.

To begin shifting into a parasympathetic (healing) state, start with these simple mindset shifts: ✅ Separate fact from story – What is actually happening vs. what meaning are you attaching to it? ✅ Reframe stress – Is this challenge happening to you or for you? ✅ Ask better questions – Instead of “Why is this happening to me?” ask “How can I respond in a way that supports me?”

Your thoughts and perceptions control your nervous system—changing your mindset is one of the fastest ways to calm your body and mind.

💪 Step 2: Use Movement to Close the Stress Cycle

Your body processes stress physically—so movement is one of the most effective ways to complete the stress cycle and return to a balanced state.

🚶 Simple ways to move stress out of your body: ✔️ Daily movement – Strength training, yoga, walking, or even light stretching can help regulate stress hormones. ✔️ Walking after stressful events – A quick 10-minute walk can close the stress cycle. ✔️ Foam rolling & stretching – Helps release tension stored in your body. ✔️ Massage or bodywork – Loosens tight muscles and shifts you into a relaxed state. ✔️ Physical touch (hugs, snuggling with pets, etc.) – Releases oxytocin, a natural stress reducer.

⚠️ Warning: Too much high-intensity exercise can actually increase stress if your body is already overloaded! Make sure your workouts balance strength training with recovery and self-care.

🧘 Step 3: Use Breathwork to Calm Your Nervous System Instantly

Breathwork is one of the fastest and most effective ways to shift your nervous system out of stress mode and into a relaxed, healing state.

💨 Try this simple breathwork exercise:

• Inhale for 3-4 seconds.
• Exhale for 6-8 seconds.
• Pause briefly at the top and bottom of each breath.
• Repeat 3-10 times.

Just 60 seconds of focused breathing can reduce cortisol, lower blood pressure, and calm anxiety.

🛀 Step 4: Self-Care Strategies That Actually Work

Self-care isn’t just bubble baths and candles—it’s about intentionally shifting into relaxation mode. Try: ✅ A warm bath with Epsom salts & essential oils (Lavender, Cedarwood, Vetiver). ✅ Listening to calming music or nature sounds. ✅ Reading a relaxing book (avoid news & social media before bed!). ✅ Creative activities – Coloring, knitting, crafting, or anything that puts you in a flow state. ✅ Journaling – Get thoughts out of your head and onto paper to reduce mental clutter. ✅ Essential oils – Diffuse or apply calming scents like Lavender, Frankincense, or Chamomile.

🍽 Step 5: Support Your Nervous System with Nutrition & Supplements

What you eat directly impacts your nervous system. Avoid stimulants, processed foods, and inflammatory triggers while focusing on whole, nutrient-dense foods.

Key nutrients for nervous system health: 🥑 Healthy fats – Supports brain and hormone balance. 🥩 Protein – Essential for neurotransmitter production. 🥦 Magnesium-rich foods – Calms the nervous system (leafy greens, nuts, dark chocolate). 🍵 Herbal teas – Chamomile, peppermint, tulsi, or ashwagandha tea can promote relaxation.

Supplements that support nervous system balance: 💊 Magnesium glycinate – Supports relaxation and sleep. 💊 Adaptogens (Ashwagandha, Rhodiola, Holy Basil) – Helps the body adapt to stress. 💊 B Vitamins – Supports energy and nervous system function. 💊 L-Theanine – A natural compound that promotes calmness without drowsiness.

⚠️ Important: Supplements should be used strategically—not as a replacement for lifestyle changes. Work with a functional health practitioner (like Janelle) to determine what’s best for you.

Need More Support? Let’s Work Together!

If you’re feeling stuck in chronic stress mode and need personalized guidance on hormone health, gut health, fitness, or mindset, Janelle is currently accepting new clients for one-on-one coaching and functional health testing.

📩 Email: [email protected]

💡 Your health is too important to leave on autopilot! Take control today. 🚀

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✨ Your nervous system holds the key to lasting transformation—start shifting today! 💫