The Power of a Morning Ritual to Set the Tone for a Regulated Nervous System
How we choose to greet the morning sets the tone for the hours ahead, influencing our mood, energy levels, and overall well-being. Cultivating a morning ritual can hold the key to nurturing a regulated nervous system, promoting resilience, and enhancing our capacity to navigate life's challenges with grace and ease. If you have heard me speak about this topic, you might have heard me call it “increasing the size of your inner battery” - ie how much ‘charge’ you have to get through your day ahead.
The Science Behind Morning Rituals and Nervous System Regulation
At the heart of our nervous system lies the autonomic nervous system, responsible for regulating essential functions such as heart rate, digestion, and stress response. Within the autonomic nervous system, the parasympathetic branch, often referred to as the "rest and digest" system, plays a crucial role in promoting relaxation, restoring balance, and fostering resilience to stress.
Research has shown that engaging in intentional practices such as mindfulness, movement, and self-care in the morning can activate the parasympathetic nervous system, priming the body and mind for a state of calm alertness. By setting aside time each morning to nourish ourselves physically, mentally, and emotionally, we can create a ripple effect of regulation that permeates throughout the day.
And no… it does not need to take a long time!
The simple act of gratitude is enough to increase your heart rate variability (HRV) - which basically tells you how much cushioning you have during the day to handle stressors. Low HRV would mean you don’t have much cushioning, and high HRV is the ultimate goal.
Crafting Your Morning Ritual: A Blueprint for Balance
I don’t really like to tell people how to create their own morning ritual, because it is SO personal!
One might like prayer according to their faith, and another might prefer to go jump in the ocean followed by a coffee! Both are completely acceptable and nervous-system loving rituals.
I encourage you to start with 5-10 minutes. Which, you could easily add in before you eat, or perhaps while you’re doing your skincare for the day! I did however come up with some ideas to guide your plans.
Here are some elements to consider incorporating into your morning ritual:
Mindful Movement: Start your day with gentle movement practices such as yoga, stretching, or a brisk walk. Moving your body helps to increase circulation, release tension, and promote a sense of vitality and well-being. Movement in the morning is a FABULOUS way to charge that inner battery of yours. Particularly if you have low energy (obviously if you’re in full burn out, please don’t push yourself to do this).
Breathing: Dedicate time to conscious breathing exercises to calm the mind and activate the parasympathetic nervous system. Deep breathing techniques such as diaphragmatic breathing or box breathing can help to reduce stress, enhance focus, and cultivate a sense of inner peace. I love love love heart focused breathing. I have a blog on it here. It’s so simple, but do not discredit how effective it can be.
Gratitude Practice: Take a few moments to reflect on the glimmers/blessings in your life and cultivate an attitude of gratitude. Writing in a gratitude journal or simply pausing to acknowledge the abundance around you can shift your perspective and set a positive tone for the day ahead. This is NOT the same as toxic positivity. If you can’t think of anything in the present moment, consider a moment in the past or a pet, person, or even that you recall, that gives you the warm fuzzies.
Mindfulness Meditation: Settle into a quiet space and engage in a mindfulness meditation practice to anchor yourself in the present moment. By cultivating awareness of your thoughts, emotions, and sensations without judgment, you can foster a sense of clarity, resilience, and inner peace. I personally love to add the Pulsetto to my meditation time to really get the vagus nerve working.
Nourishing Breakfast: Fuel your body with a nourishing breakfast that provides sustained energy and supports overall well-being. Choose nutrient-dense foods such as whole grains, fruits, vegetables, and protein to nourish your body and mind for the day ahead. This might sound really simple, but how many of us skip breakfast when we are stressed?! Be honest! Or go for toast and coffee, with no protein. Stressed bodies need help regulating their blood sugar, so I am not a fan of super low carb, BUT you need to have some protein and healthy fats to support your body’s energy.
Honour Ritual Card and Oil: Pulling a card from your card deck, giving you a self-compassion statement to hold onto during the day, and then doing a vagus nerve massage? Well this is my personal fave ritual (but I did create it!). This ritual takes 5 minutes tops, though you could sit with it longer if you wanted, and not only physically regulates your nervous system with a vagus nerve massage, but adds in aromatherapy with the oil scent, as well as emotional support with pulling a card. It’s everything you need, all in one!
Embracing Consistency and Flexibility
This is the key to all nervous system work! We want nervous system flexibility, and we need to be consistent to bring that to our life. It won’t happen overnight.
While consistency is key to establishing a morning ritual, it's also important to remain flexible and adaptable to the ebb and flow of life. Some days, your morning ritual may look different than others, and that's okay. The important thing is to prioritise a moment of self-care and intentionality, even in the midst of life's busyness.
By embracing the power of a morning ritual to set the tone for a regulated nervous system, you can cultivate a sense of balance, resilience, and well-being that permeates every aspect of your life. So, rise and shine, and greet each day with intention, knowing that the practices you engage in each morning are laying the foundation for a life of vitality, presence, and joy.
