What is Nervous System Regulation?
Exploring the Holistic Model of Nervous System Regulation
On this page you’ll find…
The Two Meanings of Nervous System Regulation
The Paradox of Nervous System Regulation
A New Holistic Model to Bridge Science and Practice
Free Worksheet: Map Your Nervous System Regulation
Free Worksheet: Map Your Nervous System Regulation
One Word, Two Meanings
When you hear the phrase “nervous system regulation,” what comes to mind?
For some people, it’s breathwork, cold plunges, or the “physiological sigh.” For others, it’s a broad umbrella that includes cognitive reframing, social connection, or journaling. The problem is that we’re not all talking about the same thing—and that’s creating a lot of unnecessary confusion.
In neuroscience, “nervous system regulation” is best understood as a broad umbrella: every intentional pathway of change—cognitive, emotional, somatic, or social—ultimately acts on and flows through the nervous system. From this perspective, regulation is vast and inclusive. As Stanford psychologist James Gross observes in his seminal work on emotion regulation, “There seems to be no limit to the activities that may qualify as emotion regulatory.” By the same logic, a neuroscience-based view of nervous system regulation spans far more tools and strategies than people typically imagine, well beyond the limited set often emphasized in practice.
By contrast, in practitioner spaces the term often points to a specialized subset of tools, usually body-based or “bottom-up” methods like breathwork, mindful movement, or sensory grounding practices.
Both perspectives are valuable. But when we don’t distinguish them, people talk past each other. That’s where the paradox of nervous system regulation begins.
The Paradox of Nervous System Regulation
When teachers present “nervous system regulation” as if it covers all regulation—but then only teach the subset view—they risk over-promising. A participant might expect to learn a comprehensive framework, but instead walk away with a narrower slice of strategies. This over-promising is the first of two substitution problems that complicate how we talk about nervous system regulation.
The second substitution problem is subtler. Increasingly, people say things like:
“My nervous system feels overwhelmed,” instead of “I feel overwhelmed.”
“I’m trying to get my nervous system to calm down,” instead of “I’m calming myself down.”
Sometimes this phrasing helps. It creates a little psychological distance, which can itself feel regulating. But there are risks. It can undermine our sense of agency, as though regulation is happening to us rather than through us. And in social contexts, it can even get in the way of connection—compare “our nervous systems are resonating” with “I feel a resonance between us.”
Put these substitution problems together, and you arrive at what I call the paradox of nervous system regulation:
On one hand, the term “nervous system regulation” has been narrowed—used to mean a specialized subset of strategies.
On the other, the term “nervous system” has been expanded—used to stand in for the whole person.
Meaning is pulled in opposite directions, contracting and ballooning at once.
The Holistic Model of Nervous System Regulation
How do we reconcile this paradox? By creating a shared space of understanding that honors both science and practice.
I’ve developed a holistic model that organizes regulation strategies along three dimensions:
Top-down vs. bottom-up
Self vs. social
Present-focused vs. forward-focused
This framework preserves the breadth of the umbrella while also making room for the specificity of subsets, such as “bottom-up regulation.”
A Integrative Definition
Nervous System Regulation: The diverse set of goal-directed processes that shape when and how physiological states and psychological experiences arise and unfold.
Why Clarity Matters
Words shape practice. Without clarity, “nervous system regulation” can mislead us and others. With clarity, we can use the term more intentionally—building flexibility and resilience.
Clarity about regulation is itself regulating. It grounds us, strengthens the resonance of our conversations, and opens up a wider range of responses in any given moment.
Get Your Free Nervous System Regulation Map Worksheet
How to Cite This Page
Quaglia, J. T. (2025). What is nervous system regulation? Exploring the Holistic Model of Nervous System Regulation. Retrieved from https://www.jordanquaglia.com/nsr
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