--- title: Your Nervous System in a Nutshell description: The nervous system plays a part in all you do. So, learning more about it can help you recognize when it’s overworked—and teach you habits to restore balance. image: https://blog.activeandfitdirect.com/hubfs/AFD%20Blog/Blog%20Articles/Blog%2071%20-%20Nervous%20System/Wellness_Feature_Nervous%20System.jpg --- [![Company Logo](https://f.hubspotusercontent40.net/hub/8124098/hubfs/Logo/white-logo.png?width=442&height=208&name=white-logo.png)](https://blog.activeandfitdirect.com/) [![Company Logo](https://blog.activeandfitdirect.com/hs-fs/hubfs/AF%20Branding/Active%26Fit_RGB_1.jpg?width=300&height=62&name=Active%26Fit_RGB_1.jpg) white-logo](https://blog.activeandfitdirect.com/) Search Site Search # Your Nervous System in a Nutshell [Envelope](mailto:?body=https://blog.activeandfitdirect.com/tag/wellness/nervous-system) [LinkedIn](https://www.linkedin.com/shareArticle?mini=true&url=https://blog.activeandfitdirect.com/tag/wellness/nervous-system) [Facebook](https://www.facebook.com/sharer/sharer.php?u=https://blog.activeandfitdirect.com/tag/wellness/nervous-system) Nov 2, 2026 ### The nervous system plays a part in all you do. So, learning more about it can help you recognize when it’s overworked—and teach you habits to restore balance. You may have heard people talk about "regulating your nervous system.” Or maybe you’ve heard the term “fight-or-flight.” But what do those sayings actually mean? Your nervous system responds to everything from sensations and sounds to emotions and stress. Sometimes, your nervous system works overtime, causing stress to show up in the body. This doesn’t always mean you need to make drastic changes. There are steps that you can take to feel balanced when the nervous system becomes overwhelmed. Before digging into what to do when your nervous system feels off-kilter, let’s define what the nervous system is, describe its many roles, and learn just how powerful it is.  ![Illustration of a neuron with branching extensions, representing nerve cells and communication within the nervous system.](https://blog.activeandfitdirect.com/hs-fs/hubfs/AFD%20Blog/Blog%20Articles/Blog%2071%20-%20Nervous%20System/Wellness_neuron.jpg?width=510&height=288&name=Wellness_neuron.jpg) #### What is the nervous system? In a nutshell, your nervous system is your body’s communication and control center. It is one of 11 major organ systems and connects with all the other systems in your body. By sending messages between the brain, spinal cord, and the rest of your body, the nervous system allows you to think, move, and feel. It even runs in the background and sends signals telling your lungs to breathe, your heart to beat, and your eyes to see. You could not survive without it. Plus, your nervous system maintains balance in your body by regulating body temperature, sleep, digestion, and blood pressure. It does this by sending messages (electric signals)  throughout a complex network of nerve cells called neurons. It gets just a bit more intricate. The nervous system is divided into 2 different types: the central nervous system (CNS) and peripheral nervous system (PNS). ![Educational diagram showing the major divisions of the nervous system, including the central nervous system, peripheral nervous system, autonomic nervous system, and somatic nervous system.](https://blog.activeandfitdirect.com/hs-fs/hubfs/AFD%20Blog/Blog%20Articles/Blog%2071%20-%20Nervous%20System/Wellness_nervous%20system.jpg?width=640&height=361&name=Wellness_nervous%20system.jpg) #### The parts of the nervous system - Central nervous system (CNS). The CNS consists of the brain and the spinal cord. Your brain is home to 100 billion neurons, which send signals throughout your body telling you to move, feel, and think. The CNS collects information from your [sensory nerves](https://www.sciencedirect.com/topics/neuroscience/sensory-nerve) that it then processes and responds to. For example, if you touch a hot stove, the sensory nerves in your fingers send a signal to the CNS telling it to pull your hand away quickly. - Peripheral nervous system (PNS). The PNS consists of all nerves outside the brain and spinal cord. These nerves make up the somatic and autonomic nervous systems, subsystems of the PNS: - Somatic nervous system (SNS). You can think of the SNS as the voluntary nervous system. It controls voluntary movements such as walking, talking, writing, and more. - Autonomic nervous system (ANS). The ANS, on the other hand, is the involuntary part of the PNS. It controls functions you do without thinking, such as regulating your heart rate, breathing, and digestion. The ANS is divided even further into 2 systems: - Sympathetic nervous system. This system triggers your “fight-or-flight” response. It turns on when your brain sees a threat and prepares the body for action (fight or flight in the face of the threat). When activated, the sympathetic nervous system: - Speeds up heart and breathing rates - Raises blood pressure - Dilates pupils - Temporarily slows digestion - Parasympathetic nervous system. Once the danger or stress has passed, this system takes over and turns off the SNS, helping your body relax and recover. So, it’s known as your “rest-and-digest” system. It helps: - Slow heart rate - Relax muscles - Improve digestion - Create a sense of calm and safety ![Illustration of the brain and interconnected neurons, showing how nerve cells communicate and transmit signals throughout the nervous system.](https://blog.activeandfitdirect.com/hs-fs/hubfs/AFD%20Blog/Blog%20Articles/Blog%2071%20-%20Nervous%20System/Wellness_central%20nervous%20system.jpg?width=510&height=288&name=Wellness_central%20nervous%20system.jpg) #### What does it mean if your nervous system becomes dysregulated? Your nervous system becomes dysregulated when your body struggles to shift back to a calm, balanced state after stress. This can happen due to chronic stress, [burnout](https://blog.activeandfitdirect.com/tag/challenges/work-life-balance), trauma, and other factors. The main shift is in your autonomic nervous system. The sympathetic nervous system (fight-or-flight) may become more active. Your nervous system can become stuck in fight-or-flight, even once the threat or stress has passed. And the parasympathetic nervous system (rest-and-digest) struggles to bring you back to baseline. These shifts don’t mean your nervous system is physically damaged. In fact, it’s just your body doing what it’s wired to do. But if the systems that control your [stress responses](https://www.health.harvard.edu/healthy-aging-and-longevity/understanding-the-stress-response) are constantly on high alert, your brain may then adapt to this state of stress and perceive everyday situations as threats—even if they’re not. You may feel constantly wired yet tired. Or irritable and quick to anger. Your brain may feel foggy. You may even notice your digestion isn’t up to par. Here are some common signs of nervous system dysregulation: - Poor sleep - Fatigue - Digestive issues - Muscle tension - Anxiety/depression - Irritability - Difficulty concentrating - Feeling overwhelmed - Brain fog - Memory issues - Racing thoughts - Frequent headaches These symptoms may also show up due to conditions unrelated to the nervous system. Talk to your healthcare provider if you are struggling with any of these symptoms to pinpoint their cause. ![Healthcare professional and patient seated in an exam room during a medical consultation.](https://blog.activeandfitdirect.com/hs-fs/hubfs/AFD%20Blog/Blog%20Articles/Blog%2071%20-%20Nervous%20System/Wellness_patient%20talking%20with%20doctor.jpg?width=510&height=288&name=Wellness_patient%20talking%20with%20doctor.jpg) #### How to support a healthy nervous system If you feel like you’re in survival mode, know that you don’t have to stay there. There are many ways to signal to your nervous system that it’s safe. A healthy nervous system is built upon healthy habits you hear about all the time: quality sleep, a balanced diet, and frequent exercise. The key is practicing these habits consistently.  But let’s look a bit closer at some specific methods to help regulate your nervous system. - Practice deep breathing. Researchers have found a few unique breathing techniques to help your body and mind calm down. Cyclic sighing is an evidence-based way to give yourself a reset. Here’s how to do it: Inhale deeply through your nose. Take a second, smaller breath to fully fill your lungs. Then exhale slowly through your mouth. Repeat for 5 minutes. Or breathe in for 4 seconds, hold for 7, and exhale for 8 seconds. You can also follow guided practices online. Search for videos on box breathing, belly breathing, and alternate nostril breathing. - Don’t confuse brain-rotting with rest. It’s quite common to reach for your phone and start scrolling when you need a break. But do you ever find that you don’t feel energized after doing so? Maybe you’re even more tired than before? This is because your nervous system needs a break, too. Scrolling keeps your brain stimulated and the stress response active, especially when the viewed content triggers unhelpful thoughts. When you’re craving rest, ask yourself: “What activities leave me feeling calm, refreshed, and present?” They likely don’t take place in front of a screen! - “Sweat off” your stress. If your nervous system is stuck in overdrive—try matching its arousal with movement. Exercise can help close the cycle of stress and release pent-up nervous energy, signaling that the stressful event is over. After a workout—[even a quick one](https://blog.activeandfitdirect.com/tag/challenges/mini-workout)—your body activates the parasympathetic nervous system and shifts you into recovery from stress. Movement also eases muscle tension, supports sleep quality, and boosts mood-stabilizing chemicals. - Give your body cues. The nervous system learns from repetition. Try adding transition rituals to your daily routine that tell your brain it’s time to decompress. For example, change into comfy clothes after work and drink herbal tea. Meditate for 5 minutes before bed. Journal each morning to let your mind know it can let go of stressful thoughts and feel safe as you go about your day. Use rituals like these to give your body the “safe” signal and regulate your nervous system. - Use parasympathetic anchors. Turn on your rest-and-digest mode with small signals. Try humming to stimulate the [vagus nerve](https://feinstein.northwell.edu/news/insights/vagus-nerve)—the main nerve of the parasympathetic nervous system. Relax your jaw. Cuddle with a pet or loved one. Listen to calming music. Anything that tells your body it’s safe to relax can serve as your anchors. - Prioritize good sleep. The nervous system repairs itself during deep sleep. So, quality sleep is key to regulating your nervous system. Establish a restorative bedtime routine that helps you shift into sleep. After your calming bedtime routine, your body knows it’s time to sleep. - Try CBT or EMDR therapy. If trauma or anxiety is weighing you down, these evidence-based therapies may help you find a state of calm. CBT, or cognitive behavioral therapy, is designed to change unhelpful thinking patterns and give you coping skills to lower stress. EMDR, or eye movement desensitization and reprocessing therapy, uses unique methods to help your brain work through and move past trauma. Trauma and anxiety tell the nervous system it needs to be on high alert. Working with a counselor or therapist may help signal your nervous system that you are safe, allowing your body to move out of a guarded, tense state. The nervous system controls how the body responds to both everyday activities and stressful situations. Understanding the fight-or-flight and rest-and-digest responses can help you spot signs of dysregulation and take steps to support a healthier, more balanced nervous system. Though the nervous system is complex, you don’t need a huge overhaul to help yours heal. Simply keep the bigger picture in mind when you feel off and weave these simple habits into your days to thrive rather than just survive. ![Hands holding a round blue card featuring a simple smiling face symbol, representing well-being and healthy nervous system.](https://blog.activeandfitdirect.com/hs-fs/hubfs/AFD%20Blog/Blog%20Articles/Blog%2071%20-%20Nervous%20System/Wellness_smiling%20face%20well-being%20concept.jpg?width=510&height=288&name=Wellness_smiling%20face%20well-being%20concept.jpg)   ##### Thanks for reading this article! Ready to take your next step toward an active and fit lifestyle? The Active&Fit Direct™ program (offered through sponsoring organizations and employers) can get you moving! [Learn more and check your eligibility](https://www.activeandfitdirect.com/?&utm_medium=referral&utm_source=af_blog&utm_content=article_widget). If you are a Medicare, Medicaid, Medicare Advantage, or Dual Special Needs Plan (DSNP) enrollee, your health plan may provide a subsidized fitness program. Be sure to discuss program availability and eligibility requirements with your health plan. *The information in this and other Active&Fit® blog articles is not intended to take the place of regular medical care or advice. Please check with your doctor before using this information or beginning any fitness or self-care program. Images used for this article do not depict any members of the Active&Fit Direct program.*   References American Psychological Association. (2017). *What is cognitive behavioral therapy?* [https://www.apa.org/ptsd-guideline/patients-and-families/cognitive-behavioral](https://www.apa.org/ptsd-guideline/patients-and-families/cognitive-behavioral) American Psychological Association. (2025, June 26). *What is EMDR therapy and why is it used to treat PTSD?* [https://www.apa.org/topics/psychotherapy/emdr-therapy-ptsd](https://www.apa.org/topics/psychotherapy/emdr-therapy-ptsd) Cleveland Clinic. (2022, May 25). *Peripheral nervous system (PNS): What it is & function*. [https://my.clevelandclinic.org/health/body/23123-peripheral-nervous-system-pns](https://my.clevelandclinic.org/health/body/23123-peripheral-nervous-system-pns) Cleveland Clinic. (2022, September 6). *How to do the 4-7-8 breathing exercise*. [https://health.clevelandclinic.org/4-7-8-breathing](https://health.clevelandclinic.org/4-7-8-breathing) Cleveland Clinic. (2023, November 12). *Central nervous system (CNS): What it is & function*. [https://my.clevelandclinic.org/health/body/central-nervous-system-cns](https://my.clevelandclinic.org/health/body/central-nervous-system-cns) Cleveland Clinic. (2023, November 16). *Nervous system: What it is, parts, function & disorders*. [https://my.clevelandclinic.org/health/body/21202-nervous-system](https://my.clevelandclinic.org/health/body/21202-nervous-system) Harvard Health Publishing. (2024, April 3). *Understanding the stress response*. [https://www.health.harvard.edu/healthy-aging-and-longevity/understanding-the-stress-response](https://www.health.harvard.edu/healthy-aging-and-longevity/understanding-the-stress-response) Institute for Quality and Efficiency in Health Care (IQWiG). (2023, May 4). *In brief: How does the nervous system work?* In *InformedHealth.org*. National Library of Medicine. [https://www.ncbi.nlm.nih.gov/books/NBK279390/](https://www.ncbi.nlm.nih.gov/books/NBK279390/) Leggett, H. (2023, February 9).*'Cyclic sighing' can help breathe away anxiety*. Stanford Medicine. [https://med.stanford.edu/news/insights/2023/02/cyclic-sighing-can-help-breathe-away-anxiety.html](https://med.stanford.edu/news/insights/2023/02/cyclic-sighing-can-help-breathe-away-anxiety.html) Karamalak, E. (2026, May 12). *Stuck in survival mode: How to regulate your nervous system*. *Lifestyle Medicine*. [https://lifestylemedicine.stanford.edu/survival-mode/](https://lifestylemedicine.stanford.edu/survival-mode/) Myerholtz L. (2023). Take a Deep Breath. *Family medicine*, *55*(4), 284–285. [https://doi.org/10.22454/FamMed.2023.731271](https://doi.org/10.22454/FamMed.2023.731271) National Cancer Institute. (n.d.). *Introduction to the nervous system*. *SEER Training Modules*. [https://training.seer.cancer.gov/anatomy/nervous/](https://training.seer.cancer.gov/anatomy/nervous/) Northwell Health. (2025, February 25). *What is the vagus nerve?* [https://feinstein.northwell.edu/news/insights/vagus-nerve](https://feinstein.northwell.edu/news/insights/vagus-nerve) Science Direct. (n.d.). *Sensory nerve.* [https://www.sciencedirect.com/topics/neuroscience/sensory-nerve](https://www.sciencedirect.com/topics/neuroscience/sensory-nerve) Student Learning Programs Team, Center for Teaching and Learning. (2021, September 7). *Stress cycles: What they are and how to manage them*. Stanford Teaching Commons. [https://teachingcommons.stanford.edu/news/stress-cycles-what-they-are-and-how-manage-them](https://teachingcommons.stanford.edu/news/stress-cycles-what-they-are-and-how-manage-them) Waxenbaum, J. A., Reddy, V., & Varacallo, M. (2026). *Anatomy, autonomic nervous system*. In *StatPearls*. StatPearls Publishing. [https://www.ncbi.nlm.nih.gov/books/NBK542179/](https://www.ncbi.nlm.nih.gov/books/NBK542179/)    *This article was written by Celina Johnson, edited by Gail Olson, CMT, HHP, and clinically reviewed by Justine Greene, MD, on August 25, 2026.*  *![AF\_ColorBar\_RGB\_Large](https://blog.activeandfitdirect.com/hs-fs/hubfs/00_AFD%20Branding/Color%20Bars/AF_ColorBar_RGB_Large.png?width=800&height=13&name=AF_ColorBar_RGB_Large.png)*   *[![Blog Homepage](https://no-cache.hubspot.com/cta/default/4313304/c162df1c-f3df-400b-ae56-be2b638aaeff.png)](https://cta-redirect.hubspot.com/cta/redirect/4313304/c162df1c-f3df-400b-ae56-be2b638aaeff)*   About the Author The Active&Fit® Blog Team at American Specialty Health **The Active&Fit® Blog** is brought to life by a seasoned team of professionals at American Specialty Health (ASH), an organization with nearly 2 decades of experience in fitness and wellness programming. 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