The Neuroscience of a Regulated Nervous System - and how to create one for yourself
Do You F*cking Mind?
Alexis Fernandez-Preiksa - Neuroscientist and Mindset Coach
4.9 • 914 Ratings
🗓️ 1 June 2026
⏱️ 40 minutes
🧾️ Download transcript
Summary
In this episode,I delve into the concept of a regulated nervous system and how it can be achieved. We're not talking about being a calm and serene person all the time, but instead, learning to navigate our emotions and respond to situations in an appropriate way.
This ep explains what a regulated nervous system is and how it differs from an unregulated one, and how a regulated nervous system is not about being immune to stress or emotions, but rather about being able to respond to them in a way that allows us to maintain balance and well-being. I discuss the biological mechanisms involved, including the autonomic nervous system, the sympathetic and parasympathetic nervous systems, and the hypothalamic-pituitary-adrenal axis.
I then give strategies and tools that can be used to achieve a regulated nervous system, including cognitive reappraisal, attentional shifting, and physical techniques such as deep breathing, digital blackout, and weighted blankets. You will see that you can learn to train your brain to respond to stress and emotions in a healthy way, and how this can be done through conscious and intentional actions that eventually become automatic.
If you're interested in learning more about how to regulate your nervous system and improve your emotional well-being, tune in!
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Transcript
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| 0:00.0 | Hello, beautiful, and welcome. |
| 0:14.0 | Hello, beautiful bins, and welcome to the podcast episode of today. |
| 0:18.7 | So this episode is another neurosciencey episode, which we love so much. |
| 0:24.3 | This is all about the neuroscience of emotional regulation or a regulated nervous system. I'm yet to |
| 0:30.3 | determine the title of the episode, but it's pretty much the same thing. When we talk about |
| 0:33.7 | regulated emotions and how to have a regulated nervous system, it's kind of the same thing, |
| 0:39.1 | really. And you're going to understand why that is the case when I go in depth about what is a |
| 0:43.9 | regulated nervous system, what it isn't, what a signs of a properly regulated nervous system, |
| 0:50.0 | and what a sign that it's not. I'm going to be talking about the biomechanisms in the brain |
| 0:55.8 | that goes on with the ability to regulate a nervous system and when things are going well |
| 1:00.4 | versus when things are not going that well. And then I'm going to be giving you actual tools |
| 1:04.5 | to put into practice. There's going to be things that are going to work acutely in the short |
| 1:09.4 | term to feel more regulated, and then things that |
| 1:12.3 | will also work for the long term in a way that you're retraining your brain to be able to do it |
| 1:18.8 | on its own in the future. |
| 1:20.5 | Okay. |
| 1:21.2 | So if you're someone that feels like your nervous system is completely unregulated and you really |
| 1:25.3 | struggle to feel like you can either, because |
| 1:30.6 | we're talking about the two extremes of emotional regulation, there's like where you're going, |
| 1:33.8 | where you're flying way too high and you're really stressed or anxious or, you know, |
| 1:37.0 | adrenaline and cortisol and all of that and you can't bring it down. |
| 1:41.3 | Or there's the other version which feels like not motivated to do anything |
... |
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