In an overstimulated world…

We are living in unprecedented times of overstimulation for our nervous systems. Phones, text, work-emails, social media, traffic… it’s all a lot different from the calming, soothing nature our human bodies expect.

If you make an appointment with me in my integrative medical practice you will often hear me talking about the nervous system. You may hear a lot about “fight or flight” mode, but what does this mean?

Our nervous system is like the computer system for the body. It is the master regulator and director of all the things. We have the somatic nervous system— controlling things like muscle contractions and sensations— and the autonomic nervous system. The autonomic nervous system is further broken down into the sympathic (think fight or flight mode) and parasympathetic (think rest and digest mode). The autonomic nervous system controls things that you don’t have to consciously think about such as breathing, your heart beating, and digestion. For optimal health we need a balance between the two parts of the autonomic nervous system. There is a lot of focus at times on “calming” the nervous system, but the truth is that we need some sympathetic stimulation too! Too much or too little stimulation of the sympathetic system can both cause problems. SO we want a balanced, dynamic and harmonious nervous system that can easily go from sympathetic to parasympathetic and back again.

A system that is stuck in fight or flight can show up in some interesting ways. Noticing yourself stuck in negativity or jugement? This is a subtle “fight mode” coming up. Noticing you jump into cleaning every time you have an argument with your spouse (by the way I do both of these things!) Preparing to flight. Feeling overwhelmed, spacey, or totally exausted? There are lots of things that cause fatigue (come see me to help figure it out) but there could be some freeze mode contributing!

Nervous system regulation has gotten too little emphasis in both the conventional and integrative/functional medicine world in my opinion. This is one area where osteopathy shines! One of the absolute best tools for helping to balance your autonomic nervous system is OMT or osteopathic manipulative treatment and this is something we address with every treatment! OMT is thus one of my favorite tools for overall supporting any health or healing journey. There are many others that we may discuss if you come see me for a visit!

The good news is that there are things that YOU can do, no doctor needed, to help regulate your system too. A nervous system that is stuck in “fight or flight” mode can affect everything—from your digestion and sleep to your immune function and mood. You don’t need fancy tools or a huge time commitment to shift your system toward safety and calm.

Here are three free, accessible ways to support nervous system regulation starting today:

1. Grounding: Connect With the Earth

Also known as "earthing," this practice involves placing your bare feet on natural ground—like grass, dirt, or sand. While it may sound simple, grounding has been shown to:

• Reduce cortisol levels

• Support circadian rhythm regulation

• Promote feelings of calm and connection

Try this: Take off your shoes, step outside, and stand or walk barefoot for 5–10 minutes. Focus on the sensations in your feet and your breath. Even a few minutes can help shift your system out of high alert.

2. Breathwork: Shift Your State in 60 Seconds

Your breath is one of the most direct tools to influence your nervous system. When you slow and deepen your breathing, you signal to your body that it’s safe.

One simple technique I recommend: the 4-7-8 breath.

• Inhale through your nose for 4 counts

• Hold your breath for 7 counts

• Exhale slowly through your mouth for 8 counts

• Repeat for 4 rounds or set a timer for 1-3 minutes and practice until the timer goes off.

This pattern activates the parasympathetic (“rest and digest”) nervous system, easing anxiety and tension in just a few rounds.

3. Body Scan: Listen Without Fixing

A body scan is a mindful practice that helps you bring gentle awareness to your body—without needing to change or fix anything.

Here’s how:

• Find a quiet spot and sit or lie down comfortably

• Close your eyes and begin by noticing your breath

• Slowly bring your attention to your feet, then move upward through your legs, hips, belly, chest, arms, neck, and head

• Pause briefly at each area, simply noticing sensations, temperature, or tension

This practice helps re-establish communication between your brain and body. It’s especially helpful when you're feeling disconnected or overwhelmed.

One practice that I often recommend to my patients as a supportive, healing tool is yoga Nidra. I love it so much I will be writing a whole blog about it soon! In the meantime if you want an awesome practice that will totally reset your nervous system in 20 min (and is great to do on days you feel tired, overwhelmed, or anxious) try this free 20 min practice by Ally Boothroyd on YouTube.

Final Thoughts

Your nervous system doesn’t heal from doing more—it heals from safety, presence, and connection. These tools may seem simple, but they are powerful reminders to your body that you are safe, supported, and capable of healing. As I’ve said before, a stressed body is not in a healing state!

If you’re curious about how your nervous system health relates to symptoms like fatigue, anxiety, gut issues, or chronic pain, integrative care can help you get to the root.

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