Unfortunately, my nervous system struggles to differentiate between a mildly stressful email and being hunted for sport. You may have thought—or even heard someone utter a similar-sounding phrase before. In the age of never-ending notifications, constant pings and even the ever-so pesky everyday stressors, it comes as no surprise that the body responds by operating on a hair trigger. A sequence of anxiety-inducing stimuli can quite easily cause your internal alarm bells to ring—regardless of how minor or manageable they might seem on the surface. And what follows is a sequence familiar to many: an internal chaos and unease that tends to linger long after the moment has passed.
It’s exactly in these instances where regulating your nervous system rises to the occasion. The concept—one of wellness’s most raved-about ideas—is framed as the end-all be-all for feeling consistently on edge. Yet, as it is with many terms and buzzwords that gain traction, its meaning has become increasingly diluted. At first glance, it might be easy to assume nervous system regulation revolves around eliminating stress altogether. Although idyllic, the concept actually centres on how our bodies respond to these triggers and the recovery that follows. Given how easily obscured the concept becomes as it circulates, Vogue Singapore turned to an expert to make sense of nervous system regulation and unpack what it actually involves.
Back to baseline
At its core, nervous system regulation is what Dr Ooi Sze Jin, founder of A Kind Place, describes as “the ability to shift flexibly between states of activation and calm.” She goes on to explain that “a regulated nervous system can rev up when needed and settle back down when the challenge passes.” Dysregulation, as she expounds, is the tendency to get stuck in a singular state, such as the inability to recalibrate once a distressing moment has run its course.
The markers of dysregulation tend to manifest in a multitude of ways across the emotional, cognitive and behavioural biomes, with tell-tale signs including but not limited to muscle tension, lingering irritability, brain fog that clouds thinking and even an inclination to withdraw in social situations. These pointers might seem easy to brush off in isolation, but when compounded, they begin to flag a system that’s veered off course.
Restoring balance
If dysregulation entails getting stuck in an undesirable state, nervous system regulation is essentially what restores the body’s ability to move through it and function more along the lines of a well-oiled machine. While the actual premise of regulation might seem strenuous, Dr Ooi asserts that it is not without its benefits.
Physically, this can look like the body settling into rest. Better immune functioning, enhanced sleep quality and reduced inflammation follow suit as your nervous system steps out of constant strain. On the emotional front, Dr Ooi states that one can expect a greater sense of steadiness and stability, as well as a renewed sense of responses to emotional triggers. She notes that the effects extend intrinsically as well. With greater regulation comes clearer thoughts and the ability to make rational decisions.
The regulation toolkit
With no shortage of advice circulating online, one might begin to wonder what actually works amidst the noise. Reassurance lies in knowing that, even while wellness trends continue to evolve, the very basics of regulating your nervous system have remained relatively consistent.
Dr Ooi notes that practices such as “breathing techniques, mindfulness meditation, yoga and progressive muscle relaxation strengthen our parasympathetic system, essentially training the body’s ‘brake.'” “For breathwork–controlled breathing exercises that allow for slower breathing, longer exhales for about 5 mins have been shown in studies to help with regulation,” she continues. “My recommendation: start with breathwork and meditation, they have the clearest evidence.”
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Beyond foundational practices, Dr Ooi affirms that even smaller daily rituals and micro-habits play a part in aligning your nervous system, each slotting in as a piece of the puzzle. “Taking intentional, longer exhales throughout the day. Brief mindfulness pauses to check in with your body. A short morning breathing or meditation practice,” she lists. “Consistency matters more than duration; a few minutes a day is a great start.”
And when stress does hit, rest assured in knowing that even a far-from-elaborate response suffices. “Breathe. Even 2-3 minutes of intentional breathing can help,” says Dr Ooi. She recommends breathing in through your nose until your lungs are comfortably filled. Then, take in another sip of air to expand your lungs as much as possible. “Then, very slowly, exhale through your mouth until all the air is gone. Repeat. The extended exhale is what activates the calming response.”
As it stands, technology, too, is beginning to shape how we support nervous system regulation. “Wearables like smartwatches, bands, and rings can measure physiological changes such as heart rate variability (HRV) to indicate stress levels. They track patterns like sleep and activity, alert us when we’re stressed, and prompt us to do breathing exercises,” says Dr Ooi. “These tools help build awareness; many people don’t notice they’re stressed until they’re already overwhelmed. Wearables can serve as an external mirror.”
Still, Dr Ooi cautions that these tools should be seen as supportive as opposed to standalone remedies. “AI tools are relatively new, so research on their efficacy is still emerging. They’re best used as complementary tools for tracking sleep, prompting breathing exercises, or identifying patterns,” she recommends. “Bringing wearable data into therapy sessions can also help your therapist understand what you’re experiencing and tailor treatment accordingly.”
Taken together, the tools are simple, but their impact is anything but. In practice, the few minutes you set aside, the proactive habits you stack and even the wearables on your bedside table all start to make a difference. And in a world that refuses to slow down, learning how to regulate and return to baseline just might be one of the most valuable skills to carry forth.
