Is your nervous system the missing piece for your health
by Dr. Shawna Darou, ND in Stress / Adrenals
Do you feel like something is missing in your health? That no matter how hard you try, you keep coming back to the same place? Or maybe you’ve improved 70%, but that last piece just won’t budge? Does “tired and wired” describe your daily state?
Often, the missing piece is your nervous system. We focus on the physical, biochemical, and emotional aspects of wellness—but if your nervous system is out of balance, it creates a major obstacle to recovery. Simply put: your body only heals in a state of rest.
Why Your Nervous System Gets Out of Balance
For most of us, our nervous systems get out of balance from living too fast without breaks. This non-stop lifestyle includes:
Endless to-do lists and rushing through the day
Insufficient sleep
Chronic stress and worry
Past trauma
Illnesses like infections, chronic fatigue, or mold exposure
Constant stimulation from screens, Wi-Fi, and emails
Chronic stress and worry can also show up through deeper health patterns, especially in midlife. If that resonates, you may also want to read Beyond the Pap and Mammogram: What Women 40+ Really Need to Check for a broader look at proactive screening and stress-related health shifts.
Signs Your Nervous System May Be Out of Balance
You may think everyone lives like this, so why is it affecting you more? You’re probably thinking that everyone lives a life like this, and why would it affect you more than someone else. This can depend on the duration of high stress, your genetics in terms of stress tolerance, your childhood especially if there is early childhood trauma, and your ability to relax when you have a break.
Common signs include:
Difficulty relaxing even during downtime
Anxiety or insomnia
Hypoglycemia or blood sugar dips
Startling easily
Heart palpitations (especially lying in bed at night)
Frequent urination
Cold hands and feet
Chronic headaches or migraines
Poor digestion (acid reflux, constipation)
Fatigue, dizziness, light-headedness
Chronic pain or heightened pain sensitivity
All of these symptoms point to a nervous system that is stuck on high alert. There is an imbalance where you’re constantly living in the sympathetic nervous system state, and not moving into the parasympathetic nervous system state. This can be called “sympathetic nervous system predominance.” In studies, this state has been associated with poor sleep, cognitive decline, inflammation, and increased pain.
If you’re also noticing brain fog, memory changes, or difficulty focusing, you may also find Proactive Steps for Brain Health: Protect Your Memory and Cognitive Function Now
Tools to Rebalance Your Nervous System
If you see yourself in these symptoms, and recognize that this is an essential step to your health and wellness, there are many tools you can use to rebalance your nervous system, and especially activate the parasympathetic nervous system. Remember that the parasympathetic branch is the ‘rest and digest’ side of nervous system regulation. These tools are all deceptively simple – the key is that it is important to build them into our lives regularly.
21 Days to Build Steady Energy You Can Rely On
1. The Simple Practice to Build in Breaks
Your nervous system operates in rhythms: the sympathetic nervous system (focus, action) runs for 2–3 hours, followed by parasympathetic activation (rest, digest) for 20–30 minutes.
Break ideas:
Get fresh air
Make tea
Stretch or move gently
Socialize
Practice deep breathing
2. Allow Rest and Downtime After a period of High Stress
After stressful periods—hours, days, or months—give yourself extra downtime. This prevents burnout and reduces sympathetic dominance.
Examples:
Sleep in after a busy week
Take a slow morning to reset
Plan vacations or short breaks after intense work periods
3. Breathing Exercises – Slow Exhale Technique
Breathing with a slower exhale activates the parasympathetic nervous system.
Try this:
Sit or lie down and breathe smoothly through your nose.
Equalize inhale and exhale durations.
Adjust to a 2:1 exhale-to-inhale ratio (e.g., inhale 2 counts, exhale 4 counts).
Continue for a few minutes and notice relaxation.
4. Moving and Breathing
If sitting still feels hard:
Gentle yoga, Tai Chi, Qigong
Walking meditation
Gardening or nature walks
Movement can be one of the most effective tools for regulating both mood and stress. You may also want to read The Secret to Motivation: Link Your Health to Something Bigger if you’re trying to reconnect with movement in a more meaningful way.
5. Increase Heart-Rate Variability (HRV)
HRV measures the variation between heartbeats. A higher HRV indicates relaxation and resilience to stress. This can be measured by several devices – smart watches, Oura ring, and HeartMath tools to name a few. All of the tools above and below should result in a gradual improvement in your heart rate variability over time, and this is a useful marker to track and measure to see how your nervous system is doing.
6. Bodywork
Bodywork helps physically reset your nervous system:
Craniosacral therapy
Osteopathy
Acupuncture
Massage
Reflexology
7. Supplements for Nervous System Support
Supplements may help balance stress neurotransmitters and hormones. Common options:
Lactium
Reishi mushroom
Lavender
Ashwagandha
L-Theanine
Probiotics
B-vitamins
Magnesium
Always consult your healthcare provider before starting supplements, especially if pregnant or breastfeeding.
8. Simply Rest
The most simple solution for nervous system balance is remembering to rest. As I was writing this morning, a short article called “We need to learn to relax without guilt” caught my attention, because this is truly at the root of the issue. Here is a quote from this article:
“At the heart of our attitude to rest is this ambivalence: we yearn for rest, but then feel anxious that we’re being lazy. We feel we’re not making the most of our lives and really should be doing something. And these days, for most of us, “doing something” is defined very narrowly. It means, being busy. And not just some of the time, but all of the time.”
What if the best thing you could do for your health right now, is to lie down and rest for 15 minutes twice daily. Getting horizontal helps your body to trust that all is well, and it’s OK to relax. This simple practice can have a profound effect on you!
9. Other Nervous System Support
Sufficient sleep
Daily routine
Balanced blood sugar
Regular movement
Community and friendship
Quiet time
Pets and nature
Unstructured days
The Big Takeaway
Your body heals in a state of rest. If you are constantly stressed, overwhelmed, or busy, you may not be giving your body the chance to repair and recover.
What’s Next
If this resonates, naturopathic care can help by:
Assessing stress hormone imbalance
Supporting neurotransmitters and mood
Creating a self-care routine including nutrition, sleep, exercise, and rest
Ask about the best tools for your nervous system at your next appointment.
Book a Virtual Consultation: https://drshawnadarou.com/work-with-me
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Frequently Asked Questions About Nervous System Health
Q1: How can I tell if my nervous system is out of balance?
A: Common signs of an imbalanced nervous system include anxiety, insomnia, chronic fatigue, poor digestion (like acid reflux or constipation), heart palpitations, cold hands and feet, chronic pain, and increased sensitivity to stress. If you notice several of these symptoms, your nervous system may be stuck in a heightened stress response.
Q2: What is sympathetic nervous system predominance and why does it matter?
A: Sympathetic nervous system predominance occurs when your body remains in a constant “fight or flight” state. This can lead to poor sleep, cognitive decline, chronic inflammation, heightened pain sensitivity, and overall difficulty recovering. Balancing the nervous system is essential for optimal health and stress resilience.
Q3: What are the best ways to activate the parasympathetic nervous system?
A: Activating the parasympathetic nervous system (“rest and digest”) can be achieved through simple, consistent practices such as:
Deep breathing with a slow exhale
Short rest breaks throughout the day
Gentle movement like yoga, Tai Chi, or walking meditation
Bodywork including massage, craniosacral therapy, and acupuncture
Mindful nutrition and balanced meals
Q4: Can supplements help balance the nervous system?
A:Yes. Certain supplements can support stress regulation and nervous system balance, including Ashwagandha, Reishi mushroom, L-Theanine, B-vitamins, magnesium, and probiotics. Always consult a healthcare professional before starting any supplement, especially if pregnant, breastfeeding, or on medications.
Q5: Why is rest so important for overall health?
A:Rest allows the body to repair and recover, which is essential for nervous system balance. Even short periods of lying down, deep breathing, or taking time off daily can help shift your body from a state of stress to relaxation, supporting healing, energy, and mental clarity.
Q6: How long does it take to rebalance the nervous system?
A:Nervous system balance is an ongoing process. With consistent practices like stress management, proper sleep, mindful movement, and supportive nutrition, most people notice improvements in sleep, energy, digestion, and mood within a few weeks to months.
Q7: Can lifestyle changes really improve nervous system health?
A:Absolutely. Incorporating regular rest breaks, movement, mindful breathing, stress reduction, and supportive nutrition helps the nervous system recover from chronic stress, improve resilience, and enhance overall health and well-being.
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