Nervous system regulation is key to both mental and physical health, as it helps the body respond to stress and maintain balance.
Image: Pexels/Tara Winstead
Nervous system regulation is gaining attention as more people look for ways to improve both mental and physical well-being.
According to Dr Shirley Louise du Plessis, the nervous system plays a central role in how the body functions and responds to stress.
“Our bodies are far more complex than what we see on the surface,” she explains. “Beneath the skin, multiple systems are constantly communicating and working together.”
At the centre of this network is the nervous system, which she describes as a conductor that directs how the body operates. It determines when to speed up or slow down processes such as digestion, hormone production, immune function and metabolism.
“It interprets our environment to understand stress so the body can respond,” she says. “It conducts when we switch from fight and flight to rest and digest.”
However, when the nervous system becomes overwhelmed, this balance is disrupted.
“The conductor starts to lose rhythm. Signals become less precise, timing is disrupted, and different systems begin to fall out of sync,” she explains.
This state is known as a dysregulated nervous system.
Because the nervous system sits at the top of this hierarchy, its impact is wide-reaching.
“Its dysregulation does not stay isolated. It affects how every other system in the body performs,” she adds.
The signs of dysregulation can vary from person to person. Many people report poor sleep, anxiety, fatigue, brain fog and irritability.
Others experience physical symptoms such as headaches, constipation, loss of appetite or frequent infections. Hormonal changes can also occur, including menstrual irregularities.
“The nervous system has such a big effect on every part of our being that symptoms can be as simple as hair loss but also as serious as fainting,” she says.
“It often takes proper examination and questioning to identify what is happening.”
To restore balance, Du Plessis points to practical steps that support the body. “All the things your parents told you but you never listened to,” she says.
She recommends going to bed before 10pm and sticking to a routine. Reducing stimulation before sleep, such as limiting bright screens, can also improve rest.
“Make sure you get good quality sleep,” she says. “Avoid things like alcohol that have been proven to affect sleep quality.”
Diet and movement also play a role.
“Eat well and exercise in a way that is right for your body,” she explains. “Undereating and over-exercising can be just as stressful as being inactive.”
Managing stress is equally important.
“Stress can be emotional, but it can also be physical,” she notes, pointing to factors such as hormone balance and inflammation. Simple breathing exercises can help regulate the system. “Take a deep breath, preferably more than one and at regular intervals.”
Over time, regulating the nervous system can have lasting benefits.
“Chronic stress and ongoing inflammation sit at the root of many modern illnesses,” she says. When the body is stuck in fight-or-flight, it prioritises survival over long-term health, affecting immunity, metabolism and repair.
“But when the nervous system is calm and well regulated, it makes it easier for every other system to play its part,” she explains. “It not only makes you feel better emotionally, but it also creates the right internal environment for health.”
In the long term, this leads to improved resilience and overall well-being. As Du Plessis puts it, a regulated system allows the body to move beyond survival and begin to function at its best.