What is nervous system dysregulation?
TL;DR
'Nervous system dysregulation' is a helpful way to describe feeling stuck 'on' (wired, jittery, agitated) or 'off' (flat, lethargic, low). It’s not a diagnosis; it’s a pattern we can influence with breath, gentle movement, rest, and simple routines.
Your autonomic nervous system (the body’s autopilot) should change gears through the day - speeding up for effort and slowing for rest. We’re training that flexibility, not chasing constant calm. Here’s a simple ANS explainer.
Start now: a few minutes of slow nasal breathing, a supported restorative pose, a short meditation, and (optionally) the physiological sigh most days will usually beat occasional long sessions.
What is nervous system dysregulation?
Lots of us know the feeling of being stuck ‘on’ (tense, jumpy, mind racing) or ‘off’ (foggy, flat, unmotivated). In plain English, dysregulation means your body’s automatic control systems aren’t switching gears easily. You might notice muscle tension, headaches, tummy flutters, poor sleep, irritability, changes in appetite or energy, and difficulty concentrating - very typical stress signs the American Psychological Association describes. Use these as clues—not a diagnosis
Please note: this page offers education and self-care ideas. If you have red-flag symptoms (chest pain, fainting, new severe breathlessness, sudden weakness, or suicidal thoughts), seek medical care.
How the nervous system works (the nutshell version!)
Think of your autonomic nervous system (ANS) as your body’s autopilot: it quietly runs heart, breath, digestion and more while you get on with life. It has a 'do' mode (often called sympathetic) and a 'rest and repair' mode (often called parasympathetic). Healthy regulation isn’t being calm all the time - it’s being able to shift smoothly between modes as your day unfolds.
How dysregulation feels (common signs)
You might notice:
feeling constantly 'on edge' or, at the other end, flat and unmotivated
racing thoughts, worry, or brain fog
changes in sleep and appetite; gut flutters or knots
irritability, withdrawing from people, or reliance on caffeine/alcohol to cope
These overlap with NHS stress signs; use them as pointers for self-care and, if needed, to seek support.
What you can do (simple, prop-friendly steps)
Before you start…
• Breathe through the nose if comfortable.
• Stay in pain-free ranges and invite ease over effort.
• If you’re pregnant, have eye/heart concerns, or get dizzy easily, use the adaptations and chat to your doctor as needed.
1) Coherent breath (even 5:5)
Purpose: Settle a 'stuck-on' state; steady mind and body.
How: Sit or lie comfortably. Inhale through the nose for 5, exhale for 5 - quiet, smooth breaths. Continue 3-8 minutes.
Why it helps: Slow breathing can increase calming patterns in how heart and breath work together; a meta-analysis shows voluntary slow breathing boosts HRV.
Props: Chair, bolster under knees if lying.
Adaptations: If counting feels stressful, breathe 'quiet, slow, soft' without numbers.
Real-life anchor: 3 minutes before you open emails.
2) Physiological sigh (double inhale, long exhale)
Purpose: Quick, effective down-shift when anxiety spikes.
How: Through the nose, take one deep inhale, then a second, shorter sip-inhale to ‘top up’ the lungs; then long, unforced exhale through the mouth. Repeat 1–5 minutes, or use a few rounds as needed.
Why it helps: This exhale-focused pattern (‘cyclic sighing’) outperformed mindfulness in a month-long randomised study led by Stanford researchers; Huberman’s overview describes the physiological sigh clearly.
Props: A seat or supported lie-down.
Adaptations: If you feel light-headed, return to gentle even breathing.
3) Lengthened exhale “down-shift”
Purpose: Ease anxious spirals; invite a softer pace.
How: Inhale for 4; exhale for 6–8 through softly pursed lips or a light hum. Continue 2–6 minutes.
Evidence note: Longer exhales and slow-paced breathing support calm in experimental and clinical settings. Curious to see the evidence? Here’s an evidence snapshot.
Adaptations: Return to even 5:5 if dizzy.
3) Supported child’s pose
Purpose: Grounding 'safe and small' posture; encourage back-body breathing.
How: Knees wide, big toes together. Place a bolster or stacked pillows lengthwise and fold forward to rest torso and head. Stay 3-5 minutes, turning your head halfway.
Why it helps: Comfortable support + slow breath are strong 'it’s safe to settle' signals. A randomised crossover trial in nurses found restorative yoga helped reduce occupational stress.
Adaptations: Pregnancy—choose side-lying rest with cushions; knee pain - add a cushion or rolled blanket at the back of your knees, under thighs.
4) Cat-cow + rib-side breathing (gentle 'good alertness')
Purpose: If you feel flat, this creates healthy get-going energy without jitters.
How: On hands and knees, inhale to gently lift chest/tail (cow); exhale to round (cat) for 6-10 slow rounds. Sit tall and take 5 slow breaths, sending breath low and wide, expanding your ribs side to side.
Props: Blanket under knees.
Tip: Keep movements small and slow if your back is sensitive.
5) A 3-minute 'arrive' meditation
Purpose: Set the tone for your day or a meeting; gently train attention.
How:
Minute 1: Notice - what’s here right now? (sounds, touch points, mood)
Minute 2: Breathe - easy, steady breaths; lengthen the out-breath slightly.
Minute 3: Choose - one intention or word you want to support you through your day (e.g., 'act with purpose’ or ‘creativity'').
Why it helps: Mindfulness can reduce stress and support mood for many people (it’s not for everyone). You can learn more about how here.
6) Legs up the wall (or sofa!)
Purpose: Calm the system; ease heavy legs; prepare for sleep.
How: Lie on your back with calves on a sofa seat (or legs up the wall). Keep chin slightly lower than forehead. Breathe evenly for 5-10 minutes.
Adaptations: If inversions aren’t advised for you (certain eye/heart conditions) or this feels uncomfortable, rest on your side with a pillow between knees.
Bring it into daily life
Morning (5-8 minutes): Coherent breath, cat-cow and ‘Arrive’ meditation before screens.
Workday: 60-90 seconds of lengthened exhale between tasks; one supported child’s pose after a tough call.
Evening (10 minutes): Legs up + soft hum or quiet music; dim the lights to help your body clock.
When time challenged: Remember, short and often beats perfect and long!
Ready for a deeper reset?
If you’d like immersive guidance - gentle breathwork, mindful movement, nourishing restorative, nature time and (optional) wild swims, you might be interested in my Wild Reset: A Nervous System Yoga Retreat in Somerset. It’s crafted as a therapeutic, deeply supportive weekend to restore your capacity to meet life with steadiness.
I also offer 1-1 yoga therapy. Get in touch if you want to know more about how yoga therapy could help you :)