Discover how the nervous system impacts your fitness, recovery and mental health, and learn simple ways to create balance in your daily routines.
Your nervous system is your body’s command center.
It controls every rep you lift, every stretch you take, every hour of sleep and how you handle stress.
When your nervous system is balanced, aka: “regulated,” everything functions smoothly. You feel more connected during your workouts, your body recovers quicker, and your mind can focus easier.
When your nervous system is not balanced, aka: “dysregulated,” you have a hard time focusing, your muscles are in a constant state of contraction, your body feels tense (which creates stagnation), and your mood will feel out of control.
The world of health and fitness can get overwhelming, BUT if you focus on your nervous system first, you will influence EVERYTHING else.
Let’s break it down.
Nervous System 101
Your nervous system is the electricity that powers, or talks to, every cell of the body. Every organ and muscle gets its signal from the nervous system.
You get injured – nervous system signals inflammation to protect the area.
You’re worried – nervous system signals increase of heart rate and muscle tension to prepare the body for action.
You feel grateful – nervous system signals neurotransmitters like serotonin and dopamine into your blood stream.
There is an “on” switch and an “off” switch, we refer to these as the two main branches of the nervous system.
Branch 1 – Sympathetic, aka: the “on” switch:
The sympathetic branch of the nervous system is the “fight, flight, freeze” response. This is when your body is getting signals to prepare for action. Think of it like your foot is on the gas pedal – you’re doing things and getting stuff done.
Branch 2 – Parasympathetic, aka: the “off” switch:
The parasympathetic branch of the nervous system is the “rest and digest” response. This is when your body gets signals to recover, digest, heal, and repair. Think of it like tapping your foot on the brake pedal, which allows muscle growth, tissue repair, digestion, and mental clarity to happen.
It’s not about choosing one or the other. It is about learning how to transition back and forth between them. The game of health is balance, especially within your nervous system.
A balanced nervous system supports:
- Having more energy without burning out
- Building more muscle without injuring yourself
- Faster recovery and reduced soreness
- Stronger immune function
- More emotional resilience under stress
How the Nervous System Impacts Fitness, Recovery, and Mental Health
In Fitness: Energy and Focus
When your nervous system is regulated, it is easier for your body to delegate energy in more specific ways. This allows you to pay attention to what you’re doing while you’re doing it.
Being fully present while you move your body provides access to more muscle activation, better circulation and safer movements that help reduce the chance of injury.
In workouts, you want to be in the sympathetic “go” mode because this is where your heart rate increases, your muscles engage, and your focus sharpens.
But you also want to be able to switch into parasympathetic (“off” mode) when your workout is complete, so your body can recover.
In Recovery: Healing and Repair
Recovery only happens in the parasympathetic “rest and digest” mode. This is when you feel calm, quiet and your body turns the inflammation response off.
Most of us have a hard time getting into this parasympathetic state. We get stuck in the opposite sympathetic “on” mode – “on” to the next task on the to-do list, “on” to the next conversation, “on” to the next worry, the next plan, etc.
Always being “on” is exhausting. Your nervous system gets stuck in overdrive, and your body struggles to repair muscles, regulate inflammation, or restore energy levels.
Signs your recovery is being blocked because your stuck “on”:
- Not seeing results from your workouts
- Trouble sleeping
- Persistent soreness or joint pain
- Feeling fatigued and brain fog
Recovery is essential for overall health. If the body cannot repair post-workout, you won’t feel stronger, you’ll just feel achy and sore. So the trick is learning how to get into the parasympathetic branch of the nervous system.
In Mental Health: Mood and Resilience
Always being “on,” in sympathetic dominance, is exhausting for your mind, body and soul. Because always being “on” is draining all your energy. You may not see it right away, but it will catch up to you.
Chronic stress keeps your sympathetic system overactive, constantly draining energy, making it harder to focus, feel motivated, and regulate your mood.
But, if you take time to balance your nervous system by learning how to get yourself into the parasympathetic system, you will notice:
- Fewer mood swings
- Improved focus
- Feeling balance
- More enjoyment in moving your body
5 Ways to Support Your Nervous System for Better Fitness, Recovery, and Mental Health
1. Breathwork Before and After Training
A few focused breaths before a workout helps set focus. Try this style of active breathing: 5 Minute Breathing Practice to Increase Energy
Post-workout, breathwork is your quickest tool to shift down into parasympathetic. Try this slower relaxing type of breathing: 5 Minute Relaxing Breathing Practice
2. Daily Walking or Swimming
Low-impact movement like walking or swimming increases blood and lymph flow (circulation) without overloading the system.
Stagnation is the leading cause of so many illnesses and ailments in the body. But you can mitigate that by keeping your body moving with a simple daily walk around the block.
3. Active Relaxation
Like I said earlier, most of us struggle with getting into the parasympathetic mode of our nervous system. So you have to teach yourself HOW to relax.
Systematic guided relaxation practices are fantastic for this. In the yoga world, they are called Yoga Nidra. They are gentle, accessible for everyone and you can do them anytime. Try this 11-Minute Guided Relaxation Practice.
4. Hydration and Electrolytes
Your brain and nerves rely on adequate hydration and minerals to send clear signals to your muscles and organs.
If you’re dehydrated, the nervous system goes haywire. Kind of like a hot frayed wire with nowhere to go. Everyday your goal should be ½ your bodyweight in ounces of water everyday.
5. Good Night’s Rest
Deep sleep is when your nervous system recalibrates, your tissues repair, and your mind processes the day. Again, parasympathetic.
Find an evening routine that helps you transition from the busyness of the day (sympathetic) into the rest and digest mode needed for good rest (parasympathetic).
Create a Balanced Nervous System
Understanding the role of your nervous system is a key piece of the health and fitness puzzle.
Balancing your nervous system does not require huge changes. It is about weaving in small, intentional habits that make a big difference over time.
If you’re looking for more ways to regulate your nervous system, I made something for you.
✨ 8 Ways to Regulate Your Nervous System ✨ is a free mini-workbook with guided practices to help you feel clear, calm, and balanced.