Until I started my healing journey, I didn’t even know that I needed healing. I had no idea my nervous system was beyond capacity.

‘I’m fine!!’ as a functioning 46 year old. I’d made a solid career of working crazy hours, being a mum and wife, multi tasking like no ones business. I didn’t realise though I had lived a life in flight, freeze, fight, and fawn. I had no clue how dys-regulated I was. I was unaware that my body was consistently holding on so tight, and I was completely oblivious of the link between my gut, my nervous system & my autoimmune conditions.

The first time I did a visualisation of what my nervous system felt like, let’s just say, my bucket was completely empty, and I could not for the life of me, get out of my head and feel into my heart. I needed full control of everything – hence why I was always holding on so tight.

Many of us don’t realise how much our nervous system impacts every aspect of our being – mentally, emotionally, physically, energetically, and spiritually. When we are constantly in a state of stress and our system is over-activated, leading to chronic fatigue, anxiety, and even autoimmune conditions. The good news is that we can begin to regulate our nervous system and create a sense of balance and safety within ourselves.

As we enter menopause, we often come to a profound realisation: our nervous system, which has been supporting and protecting us for so long, has also taken a toll on our health. The constant state of stress, overwork, and suppression of emotions starts to manifest physically, emotionally, and energetically. I’d like to think that this period of life presents an opportunity – not just to manage symptoms but to deeply heal, reconnect with ourselves, and live with more ease and authenticity.

Today, we will explore the nervous system and how to regulate ourselves holistically. I’ll share my own experience of how simple practices helped me reclaim my wellbeing and sense of inner peace.

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So what does it all mean?

Do you know much about your nervous system? Well, our nervous system is responsible for how we respond to stress, process emotions, and interact with the world around us. It consists of two main branches:

1. Sympathetic Nervous System (SNS): A.K.A ‘fight or flight’ system, it prepares the body for perceived danger. When activated, it increases heart rate, tightens muscles, and floods the body with stress hormones like cortisol and adrenaline.
2. Parasympathetic Nervous System (PNS): This is the ‘rest and digest’ system, which helps the body relax, heal, and restore balance. It slows the heart rate, relaxes muscles, and promotes digestion and recovery.

Ideally, we shift between these two states as needed. However, when we live in chronic stress, trauma responses, or high-functioning anxiety, we get stuck in an overactive sympathetic state. This leads to exhaustion, burnout, and even physical illness.

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The Role of the Vagus Nerve in Nervous System Regulation

The vagus nerve is one of the most important components of the parasympathetic nervous system. It runs from the brainstem down to the gut, connecting the heart, lungs, and digestive system. When activated, it helps to calm the body and mind, lower inflammation, and restore balance.

A well-functioning vagus nerve is key to nervous system regulation. Stimulating the vagus nerve can:

• Lower stress and anxiety
• Improve digestion and gut health
• Enhance emotional resilience
• Strengthen the immune system
• Support overall nervous system health

Nourishing the vagus nerve through mindful practices creates long-term nervous system resilience. This is particularly important in menopause, where hormonal shifts can make us more sensitive to stress and dysregulation.

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How to Tune Into Your Nervous System

The first step in regulation is awareness. Many of us are so disconnected from our bodies that we don’t even realise when we’re dysregulated. Here’s how you can start tuning in:

• Emotional Awareness: Ask yourself, “What am I feeling right now?” Journaling, talking with a trusted friend, or simply allowing emotions to surface without judgment can help.
• Mental Awareness: Notice your thought patterns. Are they racing? Are they filled with worry or control? Practicing mindfulness can help shift from overthinking to presence.
• Physical Awareness: Pay attention to where you hold tension. Do you clench your jaw? Tighten your shoulders? Shallow breathe? These are all signs of a stressed nervous system.
• Energetic Awareness: Notice your energy levels. Are you constantly exhausted or wired? Grounding practices can help restore energetic balance.
• Spiritual Awareness: Do you feel disconnected from your intuition or a sense of purpose? Practices like meditation or spending time in nature can help reconnect you.

Please, please, please keep in mind – this does not improve overnight. At first, you may feel uncomfortable or even like you are not yourself. And in a way, you aren’t – you’re not the version of yourself you’ve always known. But as you continue this work, you will start to have more clarity, more energy, and a newfound ability to set boundaries. The things you once tolerated, you won’t anymore, and that is a powerful transformation.

I used to sing and dance a lot. Singing at the top of my voice, releasing unwanted energy. And then, one day, I stopped. I felt uncomfortable, and my voice stopped. Once I started my healing journey and came out of my spiritual closet, I started to unwind and let go of all sorts of feelings, emotions, and memories.

This was just the start.

Journalling in my darkest times released and realised parts of me that had been hidden in the shadows. I knew I wanted to become a Reiki Master, and for years, I thought this was so I could support clients. Last year, I realised that Reiki and energy work had come into my life to support me – to shift energy, to uncover parts of me I didn’t want to deal with. To reconnect to the version of me who I’d forgotten.

I won’t lie; it’s exhausting. When you start this work, it is most certainly not rainbows and lollipops. It’s hard work. But I promise, if you stick with it, bit by bit, parts of you will start to feel the good joo joo. Shoulders will release. Jawlines will unclench. Breathing will be deep. It is not a set-and-forget; it is something to be done every day (or as often as you can).

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Top 10 Practices to Regulate the Nervous System

1. Deep Breathing – Breathwork techniques. There are many apps such as Inside Timer (which I use)
2. Singing & Humming – Vibrations from singing stimulate the vagus nerve, promoting relaxation.
3. Dancing & Movement – Moving the body, even if it’s just swaying your hips, releases stored tension and energy. You’ve hear the saying – Dance like no one is watching 🙂
4. Grounding – Walking barefoot on grass, touching the earth, or spending time in nature helps regulate the nervous system. It helps to visualise or feel or sense, energy entering your feet, making its way up your body and into the the air – and then returning the energy through your body and into the earth.
5. Cold Exposure – Cold showers or splashing cold water on your face activate the vagus nerve and reduce inflammation. I can’t say I have done this. I have such an aversion to cold cold water – but I have heard amazing things from Ice Bath Plunges etc.
6. Self-Reiki & Energy Work – Gentle energy healing supports nervous system balance.
7. Gentle Touch & Self-Soothing – Placing a hand on your heart or belly while taking deep breaths can bring instant calm. My favourite thing to do!
8. Mindfulness & Meditation – Being present in the moment helps reduce chronic stress and anxiety.
9. Laughter & Play – Joyful activities stimulate the vagus nerve and enhance wellbeing.
10. Journaling & Inner Work – Exploring emotions and patterns through writing helps release stored trauma and regulate the nervous system.

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Your Call to Action

Healing your nervous system is a journey, but one that leads to deeper peace, presence, and connection with yourself. If you’re ready to start regulating your nervous system and want support, I invite you to book a distant Reiki or coaching session with me. Together, we can create a personalised plan to bring your nervous system – and your life – into balance.

💫 Click here to book your session and start your journey to deep nervous system healing today! 💫

Sending light and love

Nic xx