Healing Your Nervous System: 10 Holistic Habits For Inner Calm
What if we told you things like chronic pain, brain fog, emotional bluntness, hypervigilance, anxiety, immune system dysfunction, trouble sleeping and relaxing, and feelings of being overwhelmed and hopelessness are all signs of an overactive nervous system? Would it make you take another look at the amount of stress in your life and how you’re going about minimizing said stress?
Well, it should.
Stress is how our bodies respond to pressure, and those same bodies have developed a sophisticated system to cope with it. That sophisticated system is the nervous system. But with all of the stress thrown at us through our work, our relationships, and our lives, it can be easy to understand why stress has become the default setting for so many.
The problem with making stress your default is that your chances of having an overworked nervous system increase. Your body could also enter a state of chronic stress, leading to an overactive “fight or flight” response. Nervous system dysregulation occurs when this response becomes chronic or fails to shut off after the perceived threat is gone and can lead to the body believing it’s in a state of danger at all times.
While the stress response is essential for survival, it's not meant to be active all the time, and an overactive one can lead to various health issues. Stress isn’t called a “silent killer” for nothing. This is due to the influx of stress hormones and high cortisol levels that cause the eventual disruption of major bodily processes and make you more susceptible to depression and anxiety, among other health problems.
Leading a truly healthy lifestyle is the difference between an overworked nervous system and a calm nervous system. The latter is a crucial aspect of maintaining overall well-being, and it can positively impact your healing and wellness journey because you can’t really heal in a body that’s chronically stressed. As “the father of mindfulness,” Thích Nhất Hạnh once said, “Stopping, calming, and resting are preconditions for healing.”
A calm nervous system can be achieved through resetting your nervous system, just follow the practices below consistently with care.
How To Reset & Heal Your Nervous System
1.Breathe Deep
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Deep breaths can work wonders in a stressful situation. Spend a few minutes each day focusing on your breath, practicing mindfulness, and calming your mind. The reason deep breathing is such a powerful tool to usher in calm is that it activates the other part of your nervous system, the parasympathetic nervous system (PNS).
Unlike your SNS and its stress hormone-filled “fight or flight” response, the PNS functions in a way that is opposite but complementary to the SNS and is responsible for “rest and digest,” a response that occurs when the body is at rest. Deep breathing techniques, such as diaphragmatic breathing, box breathing, and alternate nose breathing, can also help reduce stress. As an added bonus, it’s also one of the quickest ways to calm an activated nervous system.
2.Embrace the Chill of Cold Therapy
So, what's up with cold therapy? Well, it all starts with the body's response to cold exposure. Cold exposure also helps reduce the production of stress hormones like cortisol, helping the nervous system relax. Its benefits also include reducing inflammation, improving sleep, and enhancing your mood, among other things. One of the most popular forms of cold therapy is ice baths.
The rush of sensations the body feels, along with the calming effects it creates as you adjust to the exposure to the cold, is just one of the reasons those who avidly partake in ice baths turn it into a mindfulness practice. That and the way cold therapy supports a calm nervous system. Cryotherapy is a more accessible, less immersive form of cold therapy that gives you all the benefits in a fraction of time and energy.
Whether you opt for an ice bath, cryotherapy, or simply a refreshing cold shower, cold therapy is a cool (pun intended) way to quiet an activated nervous system.
3.Forest Bathe in Nature or Go on a Hike
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Immerse yourself in the sights, scents, and sounds of nature through the act of forest bathing. Forest bathing encourages you to be fully present in the moment. The idea is to slow down, be present, and truly experience the forest. Instead of worrying about the past or future, you're focused on the rustling leaves, the scent of pine needles, and the feel of the earth beneath your feet. This mindfulness helps reset your nervous system and reduces anxiety.
Disconnect from technology and reconnect to the world around you. As you walk, engage your senses. Notice the colors, textures, and scents around you. Listen to the sounds of birds, leaves rustling, and water flowing. Inhale the pure forest air. Remember that nature is magic. Bathe in the calming magic of the forest’s tranquility.
4.Ground Yourself
Grounding, also known as earthing, is a simple yet powerful practice that involves connecting with the Earth's energy. Grounding involves physically touching the Earth's surface - think walking barefoot on grass, soil, or sand. When you do this, your body absorbs electrons from the Earth, which can help neutralize free radicals and reduce inflammation. This electron exchange has been shown to have a positive impact on various aspects of our health, including our nervous system.
Grounding has been found to reduce the production of stress hormones like cortisol. Start your day with your bare feet on the ground in your backyard, the woods, a park, or a garden. Remember, grounding doesn't require any special equipment or a specific location. It's all about being present and feeling the Earth beneath you.
5.Eat Your Omega-3s
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Fatty fish like salmon, mackerel, tuna, and sardines are fantastic sources of Omega-3 fatty acids. Omega-3s have been shown to reduce inflammation in the body, which is often linked to anxiety and stress. Omega-3 fatty acids also have a central role in nervous system development as well as its repair.
So, swap your peanut butter out with some walnut butter, sprinkle flaxseeds onto your salads, or add chia seeds to your yogurt or morning smoothie – your taste buds and your nervous system will thank you.
6.Tap Into Emotional Freedom with EFT Tapping
EFT stands for Emotional Freedom Techniques, and it's often referred to as "tapping." This technique combines ancient Chinese acupressure with modern psychology to help you release emotional stress, calm your nervous system, and promote overall well-being. It's like a magical blend of science and self-care.
So, how does it work? Well, it's surprisingly simple. You use your fingertips to tap on specific points on your body while focusing on a particular issue or emotion that's bothering you. These points are along meridian lines, which are pathways of energy that have been used in Traditional Chinese Medicine for centuries.
When you tap on these energy points, you're sending calming signals to your brain. It's like giving your amygdala (the brain's fear center) a gentle reminder that you're safe and sound. This reduces the production of stress hormones like cortisol and activates your body's relaxation response.
7.Book That Massage
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Massages stimulate the release of feel-good hormones like serotonin and dopamine while reducing the levels of the stress hormone cortisol. This hormonal shift leads to lowered anxiety and an overall sense of well-being. Massages stimulate your PNS. Your “rest and digest” response takes over, and your mind and body are transported to a place of balanced calm.
Beyond the immediate relaxation, regular massages can have profound long-term effects on your nervous system. They can improve your sleep quality, boost your immune system, and even help manage chronic pain conditions. Try to have one at least once a month to see the best results.
8.Exercise, But Make It Gentle
Incorporating gentle exercise into your daily routine can be a game-changer to soothe your nervous system, helping you achieve that sense of calm and balance you're aiming for. Gentle exercise acts as a natural stress reliever. It reduces the production of stress hormones like cortisol, making you feel more relaxed.
Gentle exercise looks like low-intensity exercises. Think yoga, stretching, Tai Chi, and Qigong that don't require a huge time commitment. A quick morning yoga session or an evening stroll can do wonders for your nervous system.
9.Sing & Chant
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Singing and chanting are wonderful practices that can have a soothing and calming effect on your nervous system. It's a therapeutic tool for anyone seeking relaxation. When you sing, you engage various muscles, including those in your diaphragm and abdomen. This deep breathing is similar to the controlled breaths of yoga or other forms of breathwork, instantly signaling your nervous system to calm down.
Chanting is like a rhythmic meditation that combines sound, breath, and intention. It has been practiced for centuries in various cultures and spiritual traditions, including Buddhism and Hinduism.
10. Connect With Your Community
Our brains are wired for connection, no matter where you are in the world. When we interact with others in meaningful ways, our ability to recover from depression, anxiety, and stress improves, and so does our quality of life. The journey toward a calm nervous system is intertwined with the power of social connections.
Opting for in-person meetups over lengthy texts or calls for at least one person in your friend group once or twice a month could be an effective way to prioritize social connection. So, don't hesitate to nurture those relationships, cultivate connections with new people, and share some laughter with your loved ones. It's all part of the recipe for inner peace and well-being.
One of the most famous chants is the "Om" mantra. When you chant "Om," you're not just making a sound; you're tapping into a universal vibration. This resonance can help synchronize your brain's hemispheres, leading to a sense of inner harmony and relaxation. It's like a reset button for your mind and body.
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This Black Woman-Owned Creative Agency Shows Us The Art Of Rebranding
Rebranding is an intricate process and very important to the success of businesses that want to change. However, before a business owner makes this decision, they should determine whether it's a rebrand or an evolution.
That's where people like Lola Adewuya come in. Lola is the founder and CEO of The Brand Doula, a brand development studio with a multidisciplinary approach to branding, social media, marketing, and design.
While an evolution is a natural progression that happens as businesses grow, a rebrand is a total change. Lola tells xoNecole, "A total rebrand is necessary when a business’s current reputation/what it’s known for is at odds with the business’s vision or direction.
"For example, if you’ve fundamentally changed what your product is and does, it’s likely that your brand is out of alignment with the business. Or, if you find your company is developing a reputation that doesn’t serve it, it might be time to pump the brakes and figure out what needs to change.
She continues, "Sometimes you’ll see companies (especially startups) announce a name change that comes with updated messaging, visuals, etc. That usually means their vision has changed or expanded, and their previous branding was too narrow/couldn’t encompass everything they planned to do."
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The Brand Doula was born in 2019, and its focus is on putting "the experiences, goals, and needs of women of color founders first," as well as brands with "culture-shifting missions."
According to Lola, culture-shifting is "the act of influencing dominant behavior, beliefs, or experiences in a community or group (ideally, for the better)."
"At The Brand Doula, we work with companies and leaders that set out to challenge the status quo in their industries and communities. They’re here to make an impact that sends ripples across the market," she says.
"We help the problem solvers of the world — the ones who aren't satisfied with 'this is how it's always been' and instead ask 'how could this be better?' Our clients build for impact, reimagining tools, systems, and ways of living to move cultures forward."
The Brand Doula has worked with many brands, including Too Collective, to assist with their collaboration with Selena Gomez's Rare Beauty and Balanced Black Girl for a "refresh," aka rebrand. For businesses looking to rebrand, Lola shares four essential steps.
1. Do an audit of your current brand experience — what’s still relevant and what needs to change? Reflect on why you’re doing the rebrand in the first place and what success would look like after relaunching.
2. Tackle the overall strategy first — before you start redesigning logos and websites, align on a new vision for your brand. How do you want your company to be positioned moving forward? Has your audience changed at all? Will your company have a fresh personality and voice?
3. Bring your audience along the journey — there’s no need to move in secret. Inviting your current audience into the journey can actually help them feel more connected to and invested in your story, enough to stick around as changes are being made.
4. Keep business moving — one of my biggest pet peeves is when companies take down their websites as soon as they have the idea to rebrand, then have a Coming Soon page up for months! You lose a lot of momentum and interest by doing that. If you’re still in business and generating income, continue to operate while you work on your rebrand behind the scenes. You don’t want to cut existing customers off out of the blue, and you also don’t want so much downtime that folks forget your business exists or start looking for other solutions.
While determining whether the rebrand was successful may take a few months, Lola says a clear sign that it is unsuccessful is negative feedback from your target audience. "Customers are typically more vocal about what they don’t like more than what they do like," she says.
But some good signs to look out for are improvements in engagement with your marketing, positive reviews, press and increase in retention, and overall feeling aligned with the new branding.
For more information about Lola and The Brand Doula, visit her website, thebranddoula.com.
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‘It Was Her’: Blair Underwood Opens Up About Marrying His Longtime Friend Josie Hart After Divorce
At 60 years old, Blair Underwood has never lost "it." It was a thought that came to me frequently as I indulged in the 1-hour listen that was his recent interview with the fellas of Nice & Neat The Podcast. I must admit, for the entire duration, the veteran actor had me utterly entranced.
In episode 124, aptly titled "BLAIR UNDERWOOD," the Three Women star detailed his more-than-30-year career journey, the male heroes who have helped shape who he is in his masculinity, being the "good guy" versus the "bad guy" on screen, and walking into the most recent chapters of his life with an unapologetic demeanor that comes with wisdom and age.
Blair also played coy when asked to rank himself among the quintessential fine 90's Black men like Morris Chestnut and Shemar Moore. "I can't quite answer that. That's not really for me to answer," he said in the podcast. Sure Blair, sure.
The actor has had more than 30 years in the game with his fair share of leading man roles alongside actresses like Jada Pinkett Smith and Julia Roberts has also showcased versatility in villainous turns in his portrayals in films like Madea's Family Reunion and the thriller Just Cause. The duality of the types of complex roles Blair has taken on as an actor can sometimes be so far removed from who he is as a man and how he defines his masculinity.
Blair credited the "male heroes" in his life, like his father, Sidney Poitier, and his pastor for helping him understand what masculinity looked like to him and in turn what he brings to his characters on-screen. "It's not just being strong physically," he said when talking about masculinity. "It's not just being...even 'strong' in a relationship, it's about being able to listen and hear. Hear your partner, hear your family, hear your kids."
Blair also touched on some rumors that started to swirl since his private life had become the talk of public fodder. For much of his time in the public eye, he was married to Desiree DaCosta from 1994 to 2021 when news of their divorce was made public. The couple shared three kids (two sons and a daughter).
A divorce after 30 years can be shocking, but what made the split controversial was Blair's second marriage to his long-time friend Josie Hart that quickly followed. Blair and Josie married on June 24, 2023. When asked how he navigated the divorce from his first wife, Blair revealed, "You know, I've found in life, in this industry, in this business, but especially in marriage that you have to be so often intentional. Be specific, particular, and intentional about what you want to accomplish."
"My ex-wife, at the time of the divorce, what we wanted to accomplish was for us to be in a healthy place, coming through a divorce, and most importantly, our kids would be in a healthy place," he continued.
"So, what was intentional was how we speak to them. Once we had decided that it was time, that our marriage had kind of come to a natural conclusion, and we both agreed that, you know, after 27 -- 30 years together, 27 years of marriage -- it was time."
Blair Underwood and Desiree DaCosta
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Blair shared that he felt the pandemic further punctuated the fact that their marriage had come to an end. He would later detail in the same interview that he felt he and his ex-wife stopped growing together in their marriage in 2012 when he went to New York to do Broadway in A Streetcar Named Desire. The bottom line was, who they were in the present no longer aligned. They were different people.
They decided on the divorce together and then decided how they would tell their kids. Their solution was to write "almost like a script" where each of them handled different aspects of breaking the news of their decision to their kids.
He called it one of the most difficult conversations he has ever had in his life. "These are my children. These are my hearts," he explained. "These are my hearts beating outside of me." He recalled their kids needing time to process before coming back to the table and having another heart-to-heart where they answered questions openly and honestly. Blair said he didn't care about the "tabloid of it all" as much as he cared about his "three human beings" and "the integrity to my ex-wife."
"There was no screwing around, no behind-the-scenes stuff, so I could hold my head high because I honored that relationship and I honored my three kids," he shared.
Blair lightly addressed some of the rumors swirling out there about him and his current wife's relationship, saying, "What everyone else might speculate or think, because my wife now, we've known each other for 43 years. We've been great friends. But you can be great friends... You can be friends without having to cross that line."
Even though Blair admitted that he and his ex-wife were on the same page about getting a divorce, they didn't take the decision lightly. The former couple sought counseling and prayer. "The therapy was about, let's see where God leads us. If there was another answer to stay together, I wanted that answer. If the answer was, it's not meant to stay together, I wanted- that was the answer I got. But we both came to that answer."
Fast-forward to today, Blair was aware of the narrative of him supposedly leaving his ex-wife to get with his best friend but allowed it to just fall off his shoulders. As far as he was concerned, he knew the truth. His kids also knew the truth. His ex-wife knew the truth. And for him, the truth was what mattered most. Not the tabloid rumors.
He also knew the collective disappointment the public might have in him for having a marriage that lasted so long and a marriage that might have been upheld to a certain degree as "goals." But he had to live his life for him, not for the public. "I'm not playing a role. This is my real life," he said.
Blair revealed he had no idea that another marriage would be on the horizon for him, let alone a marriage to his great friend Josie. He was open. "It was her," he stated simply of his revelation. At that point, he had been dating for six months and Josie had been divorced for seven years.
"Four decades of friendship, of family, of understanding each other, you know? We're- she's godmother of my son. I'm the godfather of her daughter. My brother's the godfather of some of her kids. You know, we have nine kids between us so there's history in the friendship. I see her ex with all her kids and the grandkids. You know, we're cool.
"It's taken time and process. But the reason that can be now is because there was such a history before. But most importantly -- and what I do want to say for people to understand this -- most importantly... it was important that I honor everybody in the process. I honor my ex-wife in the marriage and in the divorce. I honor my children. So you can hold your head high when you've done those things."
He repeated his reasoning for getting married so quickly after a divorce, "It was her." He listed more things that revealed her to him as his second wife. She knew him before he was Blair Underwood when the actor was 16 and had no fame. "She knew me and has known me. And I consider our relationship- I categorize it as a 43-year unfinished conversation."
Watch the full episode of the podcast below:
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