Nervous System Regulation: Supporting Your Body Through Stress
Written by the Holistic OM team
In collaboration with Faye Kendall (Cranial Osteopath),Laura Liversage (Clinical Psychologist) and Autumn Ryan (Remedial & Lymphatic Massage Therapist)
Understanding how stress affects the nervous system
Stress is not only psychological. It is also physiological…
Stress can affect the nervous system in ways that influence tension, energy, sleep and emotional steadiness. Understanding nervous system regulation offers a gentle, practical framework for supporting recovery and balance through both psychological and body-based care.
These nervous system patterns often appear physically through muscle tension in areas such as the neck, shoulders or jaw. We explore this further in our article on stress and physical tension.
At Holistic OM in Geelong, Ocean Grove and Queenscliff, we often see people experiencing persistent tension, overwhelm and nervous system fatigue related to stress.
What Is Nervous System Regulation?
Nervous system regulation refers to the body’s ability to shift between states of activation and rest in response to life’s demands.
At times we need alertness, focus and mobilisation. At other times we need settling, restoration and integration. A well-supported nervous system can move flexibly between these states.
Under ongoing stress, however, this flexibility can become reduced. The system may remain in prolonged activation or move toward depletion and shutdown. Many people experience this as tension, fatigue, overwhelm or a sense of being “on edge” or “flat”.
Rather than being a personal failing, these patterns reflect the body’s adaptive responses to pressure, load or uncertainty.
How Stress Influences the Nervous System
Stress is not only psychological.
It is also physiological.
When the nervous system detects challenge or demand, it increases readiness through changes in muscle tone, breathing patterns, heart rate and attention. This is part of the body’s protective capacity.
If demands persist without sufficient recovery, this activation can become sustained. Over time, the system may alternate between heightened alertness and exhaustion.
People often describe:
persistent muscle tension
shallow or restricted breathing
difficulty settling or switching off
disrupted sleep
irritability or emotional reactivity
low energy or heaviness
difficulty concentrating
These experiences reflect shifts in autonomic nervous system regulation rather than simply “stress in the mind”.
Feeling Stuck in Activation or Shutdown
Two common patterns seen under chronic stress are prolonged activation and protective withdrawal.
Activation may feel like:
restlessness
hypervigilance
tension or bracing
racing thoughts
difficulty relaxing
Shutdown may feel like:
fatigue or depletion
heaviness in the body
reduced motivation
emotional flatness
disconnection from sensation
Many people move between these states. For example, periods of pressure or urgency followed by exhaustion.
“People often arrive noticing they cannot fully settle, or that their energy feels depleted even after rest. These are nervous system patterns rather than personal shortcomings.”
— Laura Liversage - Clinical Psychologist
Nervous System Regulation and Body Tension
The nervous system and musculoskeletal system are closely linked. Changes in regulation often appear as changes in tone, posture and movement.
Protective activation may show up as:
jaw or neck tension
shoulder elevation or bracing
chest restriction
abdominal holding
pelvic floor gripping
Over time, sustained tone can contribute to discomfort or restricted mobility.
““Protective muscle patterns can develop gradually. People may not notice them until discomfort or fatigue builds.”
— Faye Kendall, Cranial Osteopath
Understanding how stress affects the nervous system can help people recognise patterns of tension and begin supporting greater regulation and recovery.
Regulation as a Capacity, Not a Technique
Nervous system regulation is often misunderstood as something achieved through a single exercise or strategy.
In reality, regulation is a capacity that develops through repeated experiences of safety, support, awareness and settling.
This may include:
noticing internal state
recognising activation or depletion
accessing moments of ease
allowing gradual shifts toward steadiness
Psychological and body-based approaches can both contribute to this capacity.When to seek support
If stress-related tension or discomfort is ongoing, increasing, or affecting daily life, professional support may be helpful. Assessment can help clarify contributing factors and identify appropriate options.
Psychological Support for Regulation
From a psychological perspective, regulation involves awareness, understanding and gentle responsiveness to internal experience.
This may include:
recognising stress responses without self-judgement
understanding triggers or load patterns
developing language for internal states
practising paced attention and grounding
supporting emotional processing
“Regulation often begins with awareness — noticing what is happening internally and responding with curiosity rather than criticism.”
— Laura Liversage, Clinical Psychologist
Psychological support can help people make sense of their nervous system responses and develop steadier internal resources.
Body-Based Support for Regulation
Because the nervous system is embodied, regulation can also be supported through physical experience.
Gentle hands-on care and movement awareness may provide:
sensory input associated with safety and support
reduction in sustained muscle tone
improved breathing mechanics
awareness of internal sensation
opportunities for settling
“When the body experiences support and ease, the nervous system can sometimes shift from protection toward restoration.”
— Autumn Ryan, Remedial & Lymphatic Massage
This is not about forcing relaxation, but about offering conditions that allow regulation to emerge.
An Integrated Approach
Nervous system regulation is rarely purely psychological or purely physical.
Experiences of safety, steadiness and integration often involve both cognitive-emotional and bodily processes.
Integrated care may support:
awareness of internal state
reduction of protective tension
improved breathing patterns
sensory grounding
emotional processing
restoration of energy
“Psychological understanding and body experience can complement each other. Together they often support more sustainable shifts in regulation.”
— Faye Kendall, Cranial Osteopath
Everyday Experiences of Regulation and Dysregulation
People often recognise regulation patterns in daily life.
Activation patterns may appear as:
difficulty unwinding after work
tension during concentration
urgency under time pressure
restlessness in stillness
Shutdown patterns may appear as:
exhaustion after stress
low motivation
heaviness on waking
reduced engagement
Recognising these as nervous system states can reduce self-criticism and open pathways for support.
Supporting Regulation in Daily Life
Small experiences of settling and safety can support regulation over time.
These may include:
gentle paced breathing
moments of sensory awareness
unhurried movement
supportive touch
time in calm environments
restorative rest
The aim is not constant calm, but flexible capacity.
When to Seek Support
People often seek support when stress or dysregulation begins affecting comfort, energy, sleep or emotional steadiness.
Integrated psychological and body-based care may be helpful when there is:
persistent tension or bracing
ongoing overwhelm
fatigue or depletion
difficulty settling
body discomfort linked with stress
Support focuses on understanding and facilitating regulation rather than correcting or overriding the nervous system.
A Holistic Perspective
Nervous system regulation reflects the body’s adaptive intelligence. Activation and withdrawal are protective responses, not dysfunction.
With appropriate support, many people experience increased steadiness, awareness and ease.
Holistic care recognises that regulation is influenced by both psychological and physiological processes, and that integrated approaches may support sustainable change.
Holistic OM
Autumn Ryan is a lymphatic-trained remedial massage therapist at Holistic OM in Ocean Grove & Queenscliff, supporting fluid balance, recovery, and gentle therapeutic care.
Laura Liversage is a clinical psychologist at Holistic OM in Ocean Grove, Queenscliff & Geelong, supporting nervous system regulation, emotional wellbeing, and adjustment through life’s challenges and transitions.
Faye Kendall is an osteopath with a focus in cranial osteopathy at Holistic OM in Ocean Grove, Queenscliff & Geelong, supporting nervous system balance, structural ease, and whole-body integration.
Frequently Asked Questions About Nervous System Regulation
What is nervous system regulation?
Nervous system regulation refers to the body’s ability to move between states of activation and rest in response to life’s demands. When regulation is supported, the body can shift more easily between focus, action, relaxation and recovery.
Can stress affect the nervous system long-term?
Ongoing stress can influence how the nervous system responds to everyday situations. Some people may experience persistent tension, fatigue, overwhelm or difficulty settling. Understanding these patterns can be a first step toward supporting recovery and balance.
What helps support nervous system regulation?
Many people find that a combination of psychological support, body-based care, rest, movement and awareness practices can help the nervous system develop greater flexibility and resilience over time.
Can body-based therapies help nervous system regulation?
Some people find that body-based approaches such as osteopathy or remedial massage help support relaxation, body awareness and recovery from persistent tension. These approaches may complement psychological support and other wellbeing practices.
