The Science of the Nervous System

4 February, 2025

Did you know? There are more nerve cells in the human brain than there are stars in the Milky Way. (1)

As the ‘command centre’ of our body, the nervous system is responsible for controlling and regulating our processes—including our movement, sensation, cognition and emotions. Understanding and supporting the nervous system is key to balanced wellness.

What is the Nervous System?

The Central Nervous System (CNS) comprises the brain and spinal cord, responsible for processing information and controlling activities.
The Peripheral Nervous System (PNS) comprises nerves outside the CNS, including sensory and motor neurons. Its function is to connect the CNS to the rest of the body.

This includes the:

Sympathetic State: This triggers the ‘fight or flight’ response, increasing heart rate and redirecting blood flow during stress.
Parasympathetic State: This activates the ‘rest and digest’ response, decreasing heart rate and promoting digestion at times of ease.

Why Does it Matter?

We live in an overstimulated, modern world. A dysregulated nervous system can cause a chain reaction with chemicals like cortisol releasing into our bloodstream at a steady pace (rather than their usual spike when we encounter a stressful event).

Living in this constant ‘fight or flight’ state can wreak havoc on our hormones, mood, sleep and more.

Signs of an Imbalanced Nervous System

An overactive nervous system can lead to a variety of physical and emotional symptoms.

Common signs of an imbalance include:

Chronic stress or anxiety
Fatigue or burnout
Difficulty concentrating, brain fog or memory issues
Sleep disturbances (difficulty falling or staying asleep, or quality of sleep)
Digestive problems
Increased heart rate or blood pressure fluctuations
Sensitivity to noise, light or touch

How to Reset + Regulate The Nervous System

Supporting the nervous system involves nourishing it with key nutrients, adopting stress-reducing practices and making lifestyle adjustments that promote balance.

Here are some evidence-based ways to regulate:

Nutritional Support

Magnesium: Essential for nerve function and relaxation, magnesium helps reduce stress and supports muscle function and nervous system health.
B Vitamins: Particularly B12 and B6, which are crucial for neurotransmitter production and energy metabolism.
Omega-3 Fatty Acids: Found in oily fish and flaxseeds, these fats support brain health and reduce inflammation.
Adaptogens: Herbs like ashwagandha can help the body adapt to stress and support nervous system balance.

Stress Management Techniques

Breathwork and Meditation: Deep breathing activates the parasympathetic nervous system, promoting relaxation. Try some of the guided meditations in the JSHealth App, for free!
Exercise: Daily movement for 30 minutes supports the nervous system to ground and balance. Yoga, mindful walks or gentle exercise is one of the best ways to release stress!
Cold Exposure: Cold showers or ice baths have been shown to stimulate the vagus nerve, improving stress responses. By exposing ourselves to a stressful situation for a short time, we increase our resilience.

Sleep Optimisation

Maintaining a consistent sleep schedule: Limiting screen time before bed (and during the first hour you wake) is one of the most powerful ways to support the nervous system.
Supplements: Ingredients like magnesium, lavender or passionflower may promote deeper rest.

Nervous System-Friendly Lifestyle Habits

Sunlight Exposure: Natural light helps regulate circadian rhythms and neurotransmitter production while giving us a boost of Vitamin D! Aim for 10 minutes each day.
Social Connection: Engaging with loved ones and supportive friends is so nourishing for the nervous system.
Gratitude: Making time to journal your gratitude each day is a wonderful perspective shift to focus on all the things in your life worth appreciating.
Grounding Techniques: Walking barefoot on grass or practicing mindful touch can help reset the nervous system.

Jess’ Nervous System Reset

Our founder Jess practices a regular ‘nervous system reset’ to restore calm in both her body and mind.. Here are her top tips:

Go slow: Focus on intention, ease and being present.
Say no: Prioritise yourself and “let them” (in the words of Mel Robbins).
Breathe: 3-5 minutes of breathwork (try Huberman’s or Dr Joe Dispenza's techniques).
Natural calm: A daily swim—or time in nature—is soothing and grounding.
Early nights: Restful sleep is the ultimate nervous system nourishment.
Tech boundaries: Switch off your phone and social media by 8:30 pm.
Move mindfully: Exercise for 30-60 minutes (but always listen to your body).
Yin Yoga: Add this gentle, restorative practice to your routine.