The Link Between the Nervous System and Neuroplasticity
Our central nervous system has two primary states:
- Sympathetic (Fight-Flight-Freeze-Fawn): this stress response is essential for immediate survival but can take a toll on our health and performance if activated too often.
- Parasympathetic (Rest-and-Recovery): this state allows our body to heal, recover, and thrive, fostering clarity and emotional balance.
When we feel overwhelmed, our thoughts, reactions, and even posture often reflect a heightened fight-or-flight response. Neuroplasticity—the brain’s ability to adapt and form new pathways—provides an opportunity to change. By calming the nervous system and choosing mindful responses, we can rewire our brains to support wellbeing and resilience instead of reinforcing stress-driven patterns.
Key Learnings
One of my biggest takeaways was that neuroplasticity isn’t just about building new habits—it starts with becoming deeply aware of existing ones. I began noticing my posture, thoughts, and reactions and the pathways I've wired within my brain . When I identified a habit or pathway that wasn’t serving me, I’d pause, acknowledge it, and consciously choose a different response. In those moments, I reassured myself: “You’re safe, you’re okay, you’ve got this. We can relax.” Over time, this practice helped me to begin to rewire my brain, replacing stress-driven patterns with pathways that supported calm and clarity.
Breathwork and meditation became essential tools in this process. I learned that these practices aren’t about clearing your mind but about training yourself not to be hooked by intrusive thoughts or emotions. By focusing on my breath, I could shift from the fight-or-flight stress response into the rest-and-recovery state, calming my central nervous system. This practice gave me the space to respond thoughtfully rather than reacting impulsively, even during difficult moments.
Actionable Tips to Help Rewire Your Thoughts And Enhance Wellbeing
Pause and ground yourself with your senses: when stress or anxiety strikes, use your senses to anchor yourself in the present moment:
- Listen for four things you can hear.
- Touch three things and notice their texture.
- Take slow, deep breaths and focus on the sensations in your body.
This practice settles your nervous system and brings your focus back to the here and now.
Ground yourself with breath: use deep diaphragmatic breathing during moments of stress or strong emotions. Inhale for 4 counts, hold for 2, and exhale slowly for 6. As you exhale, silently remind yourself, “I am safe, I can handle this.” This calms your body and reinforces a sense of control. Don't get too caught up in how long each breath goes for, as long as the exhale is longer than the inhale you'll be calming your nervous system.
Build habits through repetition: pick one small habit—such as 5 minutes of gratitude journaling, meditation, or a daily walk—and commit to it for 30 days. This consistency rewires your brain, making the habit feel natural and deeply ingrained so that overtime it becomes your new norm and you'll find that you're better positioned to ride the waves of stress and frustration that naturally occur in life, instead of feeling like they're wiping you out and you're almost drowning.
Final Thoughts
Our nervous system and brain are powerful allies in creating resilience and wellbeing—if we work with them intentionally. Breaking old patterns is hard, but the beauty of neuroplasticity is that change is always possible. By practicing mindful grounding, using breathwork in moments of stress, and starting or ending our day with positive rituals, we can rewire our habits and reactions to support a calmer, more intentional way of living. The journey isn’t about perfection but about progress and learning to show up in ways that nurture growth in our personal and professional lives.
