The Power of Movement by Jesie Steffes, LPC, GC-C, GSP-C

The Power of Movement: Regulating the Nervous System through Exercise

As a mental health therapist, I've witnessed the profound impact that movement and exercise have on regulating the nervous system. This regulation is a powerful and essential aspect of managing stress in the body, contributing to overall mental and physical well-being.

When we understand how movement interacts with our nervous system, we unlock a natural and effective strategy for stress management.

Understanding the Nervous System

The nervous system comprises two main parts: the central nervous system (CNS) and the peripheral nervous system (PNS). Within the PNS, the autonomic nervous system (ANS) plays a crucial role in stress regulation, consisting of the sympathetic nervous system (SNS) and the parasympathetic nervous system (PNS).

*Sympathetic Nervous System (SNS): Often referred to as the "fight or flight system", it prepares the body to respond to perceived threats by increasing heart rate, blood pressure,

and releasing stress hormones like cortisol and adrenaline.

*Parasympathetic Nervous System (PNS): Known as the "rest and digest"; system, it promotes relaxation and recovery, counterbalancing the effects of the SNS.

Balancing these systems is essential for maintaining homeostasis and reducing the negative impact of chronic stress.

Movement and Exercise: A Natural Regulator

Exercise is a powerful tool for regulating the nervous system. Here’s how:

1. Activating the PNS: Regular physical activity stimulates the PNS, enhancing its ability to calm the body and reduce stress. Activities like yoga, tai chi, and deep-breathing exercises are particularly effective in promoting parasympathetic activity.

2. Reducing SNS Dominance: Chronic stress often leads to an overactive SNS. Exercise helps mitigate this by reducing levels of stress hormones and decreasing SNS activity, allowing the body to shift towards a more relaxed state.

3. Neurotransmitter Balance: Physical activity increases the production of endorphins, serotonin, and dopamine-neurotransmitters that boost mood and promote a sense of well-being. This biochemical balance helps alleviate anxiety and depression, common outcomes of prolonged stress.

4. Enhanced Resilience: Regular exercise builds physical and emotional resilience. It strengthens the cardiovascular system, improves sleep quality, and fosters a sense of

accomplishment and control—all vital for coping with stress.

Practical Tips for Incorporating Movement

As a mental health professional, I encourage integrating movement into daily routines to enhance nervous system regulation. Here are some practical tips:

Find Joy in Movement: Choose activities that you enjoy. Whether it’s dancing, hiking, swimming, or cycling, pleasure in movement increases consistency and effectiveness.

Start Small: Begin with manageable goals. Short, regular sessions of physical activity

are more beneficial than sporadic, intense workouts.

Mind-Body Practices: Incorporate practices like yoga, Pilates, or tai chi that focus on mindful movement and deep breathing, which directly stimulate the PNS.

Consistency is Key: Aim for regularity. Even 20-30 minutes of moderate exercise most days of the week can significantly impact stress levels and nervous system balance.

Listen to Your Body: Pay attention to how your body responds to different types of exercise. Adjust intensity and duration based on your energy levels and stress.

Collaboration for Holistic Health

In collaboration with certified personal trainers, mental health therapists can create comprehensive wellness plans that address both physical and emotional aspects of health. By integrating movement and exercise into therapeutic strategies, we empower individuals to harness their body's natural mechanisms for stress regulation.

Movement and exercise are not just physical activities; they are integral to managing stress and promoting mental health. By understanding and leveraging the connection between movement and the nervous system, we can foster resilience, balance, and overall well-being. Whether through a brisk walk, a yoga session, or a dance class, embracing movement is a step towards a healthier, more balanced life.