Regulate the nervous system

In a daily life full of stimuli and demands, your nervous system needs deliberate breaks. These tools can help you find your way back to your centre, step by step:

Your breath is more than just oxygen – it’s a direct link to your parasympathetic nervous system. With calm, conscious breaths, you can signal to your body: it’s okay to let go.

Particularly helpful: the 4-7-8 method. Breathe in for 4 seconds, hold for 7 seconds, breathe out for 8 seconds – and feel yourself calm down noticeably.

It is precisely during challenging times that your internal communication network needs targeted support. A good supply of nutrients can make all the difference here.

• Magnesium – the classic stress-relief nutrient: Magnesium is a truly key mineral during stressful times: it supports the normal functioning of the nerves and the mind, can help break down stress hormones, has a calming effect on the nervous system and contributes to muscle relaxation. The body’s requirement increases particularly under high stress – whereas a deficiency noticeably impairs stress resilience.

• B vitamins – your strong foundation for a healthy nervous system: The B vitamins work like a well-coordinated team for your nervous system: they support the development of nerve tissue, promote signal transmission between cells and contribute to the energy metabolism of nerve cells. Especially during periods of mental strain, well-stocked B-vitamin reserves therefore provide real support.

• Iron – mental strength with a system: Iron is far more than just a source of energy for the body. As the BIOGENA Good Health Study shows, an optimal ferritin level (above 100 ng/ml) can also help you cope better with psychological stress – for a more resilient sense of self when it really matters.

• Omega-3 fatty acids – food for the nerves to keep your mind clear: When everyday life takes its toll, it’s also worth taking a look at your fat intake: the omega-3 fatty acids DHA and EPA are essential building blocks of your nerve cells and contribute to normal brain function. They support concentration, mental clarity and emotional stability – especially when you’ve got a lot on your plate.

• Adaptogens – the power of plants for greater calm: Ashwagandha, Rhodiola, ginseng and saffron are all examples of what are known as adaptogens – natural plant compounds that can help your body cope with stress in a more balanced way. They work gently yet powerfully – and help you stay centred, even in the midst of a hectic day.

Interval Hypoxia-Hyperoxia Therapy (IHHT) works at a cellular level – where regeneration begins. Through targeted oxygen stimulation, the body can learn to recover more effectively. This is particularly beneficial for those suffering from chronic fatigue and mental overload.

Our devices are always on – and so are we, often. Taking short digital breaks helps your nervous system to relax.

Tip: Start by setting aside tech-free periods – for example, in the morning after waking up or in the evening before going to sleep.

Whilst you’re asleep, your nervous system regulates itself naturally. Experiences are processed and your energy is replenished.

Ritual tip: Regular bedtimes and a quiet evening will help you give your body the rest it deserves.

You don’t have to head straight to the gym. Even gentle exercise such as going for a walk or doing some stretching gets your system going – and helps to relieve tension.

Important: It’s not about performance, but about making a conscious effort to get moving.

Mindfulness rituals help you switch off autopilot – and reconnect with yourself. Whether it’s a short meditation, journaling or a quiet cup of tea: find your own way to take a mini-break. It often has a greater impact than you might think.

Your nervous system thrives on predictability. Established routines – whether in the morning, in the evening or in between – create a sense of inner security.

Whether it’s conscious breathing exercises, a peaceful end to the day or your daily exercise session: these rituals tell your body, day after day: “Everything’s fine – you can let go.”

Some moments simply call for a break – right now, straight away. If you’re feeling acutely stressed, these mini-tools can help you feel back on solid ground:

• 3 mindful breaths – breathe in slowly, breathe out even more slowly. Focusing on the exhale activates your relaxation mode.

• Magnesium Complex to the rescue – after a busy day, a dose of magnesium can provide targeted support for your nervous system.

• Hand on your heart – it sounds simple, but it works straight away. Gentle physical contact conveys a sense of security and calms your system.

• Close your eyes, relax your jaw – unconscious tension in your face intensifies stress. Letting go starts right here.

Imagine your nervous system as a complex communication network that runs through your entire body. It connects the brain, the spinal cord and every single cell – controlling movements, processing stimuli and keeping vital processes going. Most of the time, it works in the background – quickly, precisely and almost unnoticed.

Particularly fascinating is the autonomic nervous system. It works quietly in the background – day and night – and helps you maintain your inner balance. Two systems work closely together to achieve this:

• The sympathetic nervous system activates you in stressful situations – it increases your heart rate, mobilises energy and puts your body into ‘fight-or-flight’ mode.

• The parasympathetic nervous system takes over when things calm down. It puts you into ‘rest and digest’ mode, aids digestion and enables your body to recover.

It is only the interplay between these two systems that ensures true balance. But when stress becomes a constant cycle, the balance is disrupted – with noticeable consequences for both body and mind.

Sometimes sensory overload is so subtle that you only notice it once your system is already on high alert. Look out for these subtle signs:

• You feel constantly tense or restless inside

• You find it hard to fall asleep – even though you’re actually tired

• Your heart sometimes beats faster or irregularly

• You’re on edge and can hardly switch to relaxation mode anymore

• Your digestion is sensitive – even though medically everything is fine

These signs indicate that your sympathetic nervous system has taken over – it’s time to give your parasympathetic nervous system more room again.

Your nervous system is always there for you – so it’s important that you look after it too. Through mindfulness, micronutrients and daily rituals, you can strengthen your inner balance. You don’t have to do everything perfectly – sometimes a conscious breath is enough as a small start with a big impact.