Two main components make up the human nervous system. The first is the CNS, or central nervous system. It consists of the spinal cord and the brain. The three main functions of the central nervous system are reception of sensation, processing of data, and transmission of motor commands to the rest of the body. This is analogous to the brain’s command centre. Up until the signal reaches the brain, there is no feeling.
Second, there is the PNS, or peripheral nervous system, which includes all the nerves, neurons, and ganglia outside of the central nervous system. The central nervous system (CNS) uses this peripheral system to communicate with the rest of the body, specifically the muscles, and the sensory neurons to take in data about the inside and outside world. When it comes to the link between the mind and the body, the PNS is crucial.
The PNS is again divided in two parts: the somatic and the autonomic nervous systems. The somatic system is responsible for all voluntary movements whereas the autonomic system is responsible for the involuntary movements.
In other words, if someone shouts ‘catch’ when they throw something at you and you quickly move to catch, that’s your somatic nervous system. It translates sensory information (sound, touch, taste, smell) into controlled movements.
Your autonomic nervous system takes care of every movement that you don’t control such as breathing (usually), digestive system, heart rate etc. The reason a lot of autistic people struggle with digestive issues, anxiety, stress and so on, is because the autonomic nervous system is dysregulated.
The autonomic nervous system can again be divided in two parts. The first is the sympathetic nervous system, and second is the parasympathetic nervous system.
The sympathetic nervous system increases your functions. When it is activated you are more stressed, you breathe faster and your heart rate goes up. The parasympathetic nervous system counters this activation by decreasing your heart rate, lowering you stress and slowing down your breathing. A regulated nervous system will help you to keep a good balance between the activation and deactivation of these functions. This is called homeostasis.
People with a history of trauma, neurodivergence, anxiety, PTSD etc. have a dysregulated nervous system. In other words, they can get stuck in either an extreme sympathetic nervous system activation or an extreme parasympathetic nervous system activation.
This means that some people will be constantly stressed and on edge while others are constantly sleepy and running on low battery. When an autistic person has a meltdown, their sympathetic nervous system is fully activated. When an autistic experiences withdrawal, their parasympathetic nervous system is activated.
How to regulate your nervous system?
There are quite a few methods to regulate your nervous system. A regulated nervous system is in equilibrium. The methods listed below help to maintain a balance.
Nervous system maintenance methods
Somatic yoga: The parasympathetic and sympathetic branches of the autonomic nervous system can be better balanced through practicing somatic yoga’s rhythmic, slow movements and breath work.
Ketosis: A ketogenic diet or intermittent fasting can be beneficial for autistics to regulate their nervous system.
Cold showers: A cold shower helps to release neurotransmitters like dopamine, adrenaline, and noradrenaline. If you are stuck in a parasympathetic nervous activation, it will help you to feel more alert and present.
Zen music: Certain frequencies, sounds and rhythms can help to regulate the nervous system. Play it in the background or with headphones for a more immersive experience.
Breath work: To maintain your nervous system equilibrium you can implement a breathing exercice in your routine or simply practice breathing more deeply throughout the day. Methods for immediate nervous system regulation through breath work are listed in the next section.
Focussed work: Channeling your creative energy into a project on a daily or weekly basis will help you to keep a balanced nervous system
Massage: Reflexology, Shiatsu or a Thai massage…find out what works for you.
Take a bath: Soaking in some hot water with bath salts if a good way to release some stress.
Take a walk: Simple and effective. During a walk your eyes will move to identify your surroundings.
Nervous system immediate regulation methods
When you do enter a state of withdrawal or a meltdown you can use the following methods to go back to the equilibrium.
Breath work:
- Diaphragmatic breathing, sometimes called deep belly breathing, is a method of deep breathing that emphasizes the diaphragm above the chest. Breathe deeply with your nose as you let your belly expand, and then gently exhale through your mouth as you let your belly descend. This is diaphragmatic breathing. By triggering the parasympathetic nerve system, this breathing technique helps the body relax and alleviate tension.
- 4-6 7-8 Breathing: This method calls for a 4-count inhalation, a 7-count hold, and an 8-count gradual exhalation. Do this loop again and again. The parasympathetic nervous system is activated and a state of calm is induced by the extended exhale.
- When practicing equal breathing, make sure to count your inhalations and exhalations exactly the same. As an illustration, take a 4-count breath in and 4-count breath out. The autonomic nervous system is calmed and stabilized by this balanced breathing rhythm.
- In the yogic breathing method known as alternate nostril breathing (Nadi Shodhana), one breathes in through each nostril in turn. To begin, use your thumb to close your right nostril and breathe in through your left. Exhale via your right nostril after you seal your left nostril with your ring finger and release your thumb. Keep breathing in this manner, switching sides of your nose with every breath. The practice of Nadi Shodhana is calming and balancing to the neurological system.
- Box breathing entails taking an inhalation, holding your breath for the same number of counts as you exhale, and then repeating the process. As an illustration, one can practice counting to four by inhaling for four counts, holding for four more, and then exhaling for four more. This method aids in the regulation of the neurological system and creates a state of calm.
Isolation: Remove the triggers by isolating yourself and release whatever you have to release. Go through the motion, repressing it all won’t do you any good in the long term.
Humming/singing: This a classic self-soothing method. It activates the vagus nerve and creates resonant frequency throughout your body. It also clears the mind.
Intensive workout: Channel your surplus of energy into an intense workout. This will help you to focus and breathe more deeply.
“Dancing“: Shake it out. Let your body express itself.
Additional resources
A Dopamine Hypothesis of Autism Spectrum Disorder | Developmental Neuroscience | Karger Publishers
Brain Serotonin and Dopamine Transporter Bindings in Adults With High-Functioning Autism
Somatic Nervous System: What It Is & Function