How to Upregulate and Downregulate Your Nervous System for Better Stress Management
How to Upregulate and Downregulate Your Nervous System for Better Stress Management
Have you ever felt “too wired” to relax, or so sluggish that even caffeine falls short? That’s your nervous system at work. Learning how to regulate your nervous system and mastering both upregulation (increasing energy and focus) and downregulation (finding calm and relaxation) is a powerful skill for stress relief, emotional balance, and overall well-being. Culturally, I believe we get caught up the in “keep calm” slogan and forget that going “up” also regulates and benefits our nervous system. Human beings are passionate creatures and sometimes need the “up” more than the “down.”
What Does Nervous System Regulation Mean?
Your nervous system acts like the body’s stress and energy control center. It tells you when to speed up and when to slow down.
Upregulation = boosting alertness, energy, and motivation. Think of it as pressing the gas pedal.
Downregulation = calming the mind and body, lowering stress, and helping you feel grounded. Think of it as pressing the brakes.
Both are necessary, you just need to know which one your body is asking for.
Signs You Might Need to Upregulate Your Nervous System
If you notice these cues, your body may be running too slow:
Feeling tired, heavy, or unmotivated
Struggling to focus or zoning out
Low energy despite resting
Simple Upregulation Techniques
Try these quick ways to bring energy back into your body:
Cold water splash or the DIVE response: invigorates and wakes up your system
Brisk movement: a short walk, light cardio, or even dancing to upbeat music
Energizing breathwork: short, quick inhales and exhales through the nose
Social connection: a quick call or chat with a friend can lift energy
Signs You Might Need to Downregulate Your Nervous System
If you feel overstimulated or “amped up,” downregulation may help:
Racing thoughts or restlessness
Feeling anxious or on edge
Difficulty relaxing or falling asleep
Trouble concentrating
Simple Downregulation Techniques
These calming strategies help quiet your body and mind:
Slow breathing: inhale for 4 counts, exhale for 6–8 counts
Grounding exercises: notice 5 things you see, 4 you feel, 3 you hear, 2 you smell, 1 you taste
Gentle stretching or restorative yoga
Soothing sensory input: soft music, a warm bath, or wrapping up in a blanket
Why Nervous System Regulation Matters
Without tools to regulate, you can feel trapped in cycles of stress, burnout, or fatigue. By learning both upregulating and downregulating skills, you build resilience and flexibility, helping your body and mind adapt to whatever life throws your way.
Therapist tip: Ask yourself throughout the day: “Do I need more energy or more calm right now?” That one question can guide you toward the right nervous system regulation strategy.
Nervous system regulation isn’t about perfection—it’s about awareness and choice. The more you practice these techniques, the easier it becomes to balance energy, focus, and calm.