For many, anxiety can feel overwhelming and constant, impacting every part of life. But by learning how to balance the nervous system, we can reduce the impact of anxiety and build greater resilience against stress. Holistic anxiety therapy offers natural ways to support the nervous system, helping to restore balance, calm, and clarity. In this blog, we’ll explore how the nervous system works, signs of when it’s regulated or dysregulated, and holistic techniques that can restore balance.

How Anxiety Affects the Mind and Body

Anxiety is more than just worry; it’s the body’s response to perceived threats. Anxiety triggers the sympathetic nervous system (SNS), or “fight-or-flight” response, causing the body to prepare for action. This response is helpful in dangerous situations, but when it happens too often, even in safe situations, it can become overwhelming. Chronic anxiety can keep us in a state of alertness, disrupting sleep, affecting relationships, and even causing physical symptoms like headaches or digestive issues.

Holistic anxiety therapy works to address anxiety by helping the nervous system return to a balanced state. A balanced nervous system allows us to react to stress as needed and then recover, restoring a sense of calm. With the help of an anxiety therapist, you can begin learning to recognize when anxiety is pushing you into “fight-or-flight” and practicing methods to return to balance, you can develop a healthier response to stress.

Meet the “Two Sides” of Your Nervous System

The nervous system has two main branches, each playing a unique role in how we handle stress and relaxation:

• Sympathetic Nervous System (SNS): Known as the “fight-or-flight” system, the SNS helps us respond to immediate danger by increasing heart rate, blood pressure, and alertness. For instance, if you suddenly spot a car speeding toward you, your SNS kicks in, helping you jump out of the way. This response is crucial in actual danger but can feel draining if it’s constantly triggered by everyday stressors.
• Parasympathetic Nervous System (PNS): Also called the “rest-and-digest” system, the PNS helps bring us back to a calm, balanced state once a threat is gone. It slows the heart rate, relaxes muscles, and helps us recover. For example, after you’ve safely crossed the street, the PNS helps bring your body back to normal so you can continue your day with a sense of calm.

Achieving a Balanced Nervous System

A balanced nervous system can respond appropriately to stress, and then return to a relaxed state. This balance is key for mental and physical well-being, allowing us to be present and respond flexibly to life’s ups and downs.

For example, someone with a balanced nervous system might feel nervous before a presentation (SNS activation), but afterward, they can relax and feel calm again (PNS activation). This flow between alertness and relaxation allows us to face stress and then recover, maintaining energy and mental clarity.

Signs Your Nervous System May Be Out of Balance

When the nervous system is dysregulated, it gets “stuck” in a stress response, making it difficult to relax. This imbalance can lead to ongoing anxiety, irritability, or exhaustion.

• Hyperarousal (Overactive SNS): With chronic anxiety, the SNS may stay activated, even without a clear threat. This can lead to symptoms like constant worry, difficulty sleeping, and physical tension. For instance, someone who feels anxious daily might experience racing thoughts and an increased heart rate, as if they’re always on alert.
• Hypoarousal (Overactive PNS): In some cases, people may feel numb or disconnected due to an overactive PNS. This may happen after prolonged stress, where the body tries to “shut down” to conserve energy. For example, someone may feel constantly tired, unmotivated, or even withdrawn, struggling to complete everyday tasks.

Natural Ways to Bring the Nervous System Back to Balance

Holistic anxiety therapy includes several techniques to help bring the nervous system back into balance. These techniques work with both the body and mind to calm the SNS or activate the PNS, supporting a balanced, resilient state.

Find Calm in the Present: Mindfulness and Meditation

Mindfulness encourages us to focus on the present moment, noticing thoughts and feelings without judgment. By practicing mindfulness regularly, you can calm the nervous system by activating the PNS. For instance, a few moments of deep breathing when stressed can shift your body out of fight-or-flight mode. Over time, mindfulness can train the nervous system to respond more calmly to anxiety triggers.

Soothing with the Breath

Breathwork can quickly ease the nervous system, reducing anxiety in moments of stress. Deep, slow breathing stimulates the PNS, allowing the body to enter a relaxed state. A technique like 4-7-8 breathing (inhale for 4 seconds, hold for 7, exhale for 8) is a simple yet powerful way to calm the body. Practicing breathwork regularly can make it easier to bring your nervous system back to balance when anxiety arises.

Connect with Your Body: Somatic Therapy

Somatic therapy includes body-centered techniques like gentle movement and grounding exercises that help release tension. By learning to connect with your body, you can recognize signs of dysregulation and use somatic techniques to return to a balanced state. In moments of anxiety, grounding exercises like firmly planting your feet on the floor can be very calming. Take a moment to press your feet down and notice the contact with the ground. Focus on the weight and stability of your feet pressing into the surface. This simple act of grounding helps shift attention away from anxious thoughts, bringing your awareness back to your body and the present moment. Grounding exercises like this signal to your nervous system that you are safe, which can reduce tension and create a sense of calm

Movement as Medicine: Yoga for Balance

Yoga is a powerful way to bring balance to the nervous system. This practice combines mindful movement, focused breathing, and moments of stillness, all of which help calm the mind and release tension from the body. When practiced regularly, yoga supports nervous system regulation by gently activating the parasympathetic nervous system (PNS), which allows the body to rest and recover after periods of stress. This can be particularly helpful for those dealing with chronic anxiety, as it teaches the body to relax and shift out of the heightened state that anxiety often creates.

Certain yoga poses, like Child’s Pose or Legs Up the Wall, are especially beneficial for activating the PNS and reducing anxiety. For instance, in a Child’s Pose, the body folds forward and connects with the ground, promoting a feeling of safety and relaxation. Legs Up the Wall allows blood to flow away from the legs, reducing tension in the lower body and encouraging calm.

In addition to reducing stress, yoga also improves body awareness, helping you tune into physical sensations and recognize early signs of anxiety or tension. This awareness is key for learning to respond to stress before it escalates. Over time, practicing yoga regularly can build resilience, teaching the nervous system to adapt to stress more effectively and return to a balanced state with greater ease.

How a Balanced Nervous System Transforms Anxiety

When your nervous system is balanced, anxiety no longer holds the same power over your daily life. A well-regulated nervous system allows you to respond to stress with clarity and calm rather than becoming overwhelmed. In a balanced state, the sympathetic nervous system (SNS) and parasympathetic nervous system (PNS) work together, enabling you to handle challenges without feeling stuck in “fight-or-flight” mode.

Imagine facing an unexpected situation, like a last-minute work deadline. With a balanced nervous system, your body might feel a bit of stress initially. As the SNS kicks in to provide energy and focus. However, once the situation is resolved, the PNS helps bring your body back to a relaxed state. Thus, lowering your heart rate, calming your mind, and allowing you to return to a sense of ease. This natural ebb and flow between alertness and relaxation helps you stay connected to the present. Rather than getting trapped in cycles of anxious thoughts or constant worry.

A balanced nervous system also enhances emotional resilience. Rather than avoiding or reacting strongly to anxiety, you’re better able to face it, observe it, and respond thoughtfully. This resilience gives you a sense of control over your emotions. So that even when anxiety arises, it doesn’t linger or spiral. You’re able to experience difficult emotions without them taking over, which can reduce the frequency and intensity of anxious episodes over time.

Moreover, a regulated nervous system supports healthy sleep patterns, digestion, and immune function. Which all play a part in managing anxiety. When the body functions smoothly, it’s less likely to misinterpret minor stress as a major threat, which can reduce the triggers that often lead to anxiety.

Overall, when your nervous system is balanced, you’re more grounded, calm, and prepared to navigate life’s challenges. This state of balance fosters a sense of well-being that goes beyond reducing anxiety. It allows you to experience life with greater ease, presence, and confidence.

Find Your Path to Calm and Balance

If you’re ready to ease anxiety and build lasting calm, holistic therapy with Marilyn Ashley, LMFT, can help you find relief. Through personalized techniques and supportive guidance, you can learn to regulate your nervous system. As well as respond to stress with confidence, and reconnect with a sense of calm and control. Imagine facing stress without feeling overwhelmed—just steady, grounded, and balanced. Reach out to Marilyn Ashley, LMFT, today, and start your journey toward a balanced, peaceful nervous system and relief from anxiety.

Find Anxiety Relief With The Help of Holistic Anxiety Therapy in Manhattan Beach, CA

Take the first step toward lasting anxiety relief with holistic anxiety therapy tailored to your unique needs. Our compassionate approach at Marilyn Ashley, LMFT integrates mind, body, and spirit. Helping you find balance and empowerment in your journey. Begin your path to calm and clarity by following these three simple steps:

• Schedule Your 20-Minute Complimentary Phone Consultation
• Learn More About Me and My Services
• Begin finding relief from your anxiety!

Other Services Offered By Marilyn Ashley, LMFT

At my Hermosa Beach, CA practice, Holistic Anxiety Therapy is just one of the services I offer to help you begin healing from your anxiety in holistic ways. I also specialize in Life Transitions, Trauma, and Couples Therapy. At my Hermosa Beach, CA Practice, I work with adult clients from Manhattan Beach, Redondo, Beach El Segundo, and the rest of the South Bay area. I also offer online therapy sessions for those located anywhere else in California. By incorporating holistic practices into your daily life, you can support your overall well-being. I’m excited to work with you on your journey towards healing and growth. Together, let’s embrace your anxiety and learn how to thrive, not just survive! Check out my blog for more about holistic healing!