Movement is one of the most effective ways to regulate the nervous system. When stress and anxiety build up, the body can feel tense and overwhelmed, making it hard to relax. Regular movement helps release tension, improve mood, and bring a sense of balance back to both the body and mind. How Does Movement Regulate the Nervous System? The nervous system has two main parts that control stress responses: the sympathetic nervous system (fight-or-flight mode) and the parasympathetic nervous system (rest-and-digest mode). Stress and anxiety often activate the fight-or-flight response, making it difficult to unwind.
Movement helps in several ways:
• Burns Off Stress Hormones: Physical activity reduces cortisol and adrenaline levels, helping to lower stress and anxiety.
• Activates the Vagus Nerve: The vagus nerve connects the brain to various organs, including the heart and digestive system, and helps shift the body from a state of stress to calm. Gentle movement, deep breathing, and activities like yoga encourage relaxation by stimulating the vagus nerve.
• Increases Endorphins and Serotonin: Exercise releases feel-good chemicals that support mood and emotional resilience.
• Improves Mind-Body Awareness: Moving with intention helps focus attention on the present, reducing anxious thoughts and promoting emotional regulation.
The Best Types of Movement for Stress & Anxiety
Not all exercise needs to be high-intensity to be effective. These types of movement are especially helpful for nervous system regulation:
1. Walking in Nature A simple walk, especially in a green space, can lower stress hormones, improve mood, and enhance mental clarity.
2. Yoga & Pilates Both yoga and Pilates combine movement with breath control, stimulating the parasympathetic nervous system and promoting relaxation. Slow, mindful movements can ease muscle tension and create a deep sense of calm.
3. Strength Training Lifting weights or engaging in resistance exercises can help channel stress into something productive, giving the body an outlet for pent-up energy.
4. Rhythmic Movement (Running, Cycling, Dancing) Repetitive, rhythmic activities can have a meditative effect, helping to regulate breathing and reduce anxious thoughts.
5. Breathwork & Somatic Exercises Movement combined with intentional breathing—such as stretching, Tai Chi, or somatic exercises—supports nervous system regulation by shifting the body into a relaxed state.
Supporting Mental Well-Being Through Movement Incorporating movement into daily life can be a valuable tool for managing stress and anxiety. A psychologist www.innercollective.com.au can help identify strategies that complement movement-based practices, offering personalised mental health support. Many people find that yoga, Pilates, or other mindful movement practices help them feel more grounded and at ease. For those looking to explore movement-based approaches, Melbourne Yoga and Pilates offers a range of classes designed to support both physical and mental well-being.
Discover how exercise and movement can regulate the nervous system, reduce stress, and ease anxiety. Learn simple ways to incorporate movement for better mental health.
Written by Inner Collective Clinical Psychology for Melbourne Yoga and Pilates.
