Postural Orthostatic Tachycardia Syndrome (POTS) is a condition often seen in individuals with hypermobility and related disorders. One of the most challenging aspects of POTS is its impact on the autonomic nervous system (ANS), which controls involuntary functions like heart rate, blood pressure, and digestion. People with POTS often experience symptoms like dizziness, lightheadedness, and fatigue when standing up due to an imbalance in how their ANS responds to positional changes.

While managing POTS can feel overwhelming, one of the most effective strategies for improving symptoms is nervous system regulation. By calming and supporting your nervous system, you can reduce the intensity of your symptoms and improve your quality of life. In this blog, we will explore how nervous system regulation can play a key role in managing POTS.

Understanding the Nervous System’s Role in POTS

The autonomic nervous system is divided into two main branches: the sympathetic nervous system (SNS), responsible for the fight-or-flight response, and the parasympathetic nervous system (PNS), responsible for rest and digestion. In people with POTS, the SNS is often over-activated, leading to an exaggerated heart rate response when standing. This creates symptoms such as palpitations, dizziness, and nausea.

Learning how to regulate the balance between the SNS and PNS can help minimise these symptoms and improve your body’s ability to function day-to-day.

Practical Nervous System Regulation Techniques

Here are a few techniques to help regulate your nervous system and manage POTS symptoms:

1. Deep Breathing Exercises

Breathing techniques can stimulate the vagus nerve, which helps activate the parasympathetic nervous system, promoting relaxation and reducing SNS overactivity. Practise slow, deep breaths, inhaling through your nose for a count of four, holding for four, and exhaling for six. Using an app with a breath counter that has a visual focus can be very helpful for concentration. Examples include Nerva, Calm, and Headspace.

2. Mindfulness and Meditation

Regular mindfulness practice can reduce the overall stress load on your nervous system. You can try guided meditation or simply practise mindfulness while eating—sit up without any distractions such as your phone, and focus on the act of eating and how your body feels.

3. Yin Yoga

Gentle movements and stretches, such as those practised in yin yoga, can help regulate your nervous system by calming the body and releasing tension. Yin yoga involves long-held, passive stretches that target the connective tissue, making it particularly suitable for people with hypermobility.

4. Progressive Muscle Relaxation

This technique involves gently tensing and then relaxing different muscle groups in your body. If you are experiencing pain in certain areas, be sure to squeeze gently to avoid discomfort. This process can help release stored tension and promote a sense of calm.

Incorporating Nervous System Regulation Into Your Routine

After using these techniques regularly, you may notice it becomes easier to sit still, focus, and calm your mind. For many people with neurodivergence and/or hypermobility-related conditions and an activated sympathetic nervous system, it can be difficult at first to sit still or quiet the mind. It is okay if your mind wanders or if sitting still feels challenging in the beginning. As your SNS calms with gradual consistent practice, you will find your ability to focus improves

How to Start

1. Start Small

Remember, it is perfectly normal if you cannot sit still or if your mind wanders at first. Start with short sessions, whether it is deep breathing or a short guided meditation, and build up your practice over time.

2. Continuity Is Key

Aim to practice as often as you have the capacity for. This may not be every day in the beginning, and that is okay. The more you incorporate these techniques into your routine, the more natural and second nature they will feel.

3. Be Patient and Compassionate with Yourself

Nervous system regulation is not an overnight solution. It requires consistency, but the benefits over time can be profound. So be patient and compassionate with yourself as you develop these habits, and remember that progress takes time.

Final Thoughts

Nervous system regulation is an essential part of managing POTS. By incorporating simple techniques into your daily routine, you can help balance your autonomic nervous system and reduce the severity of your symptoms. Remember, progress takes time, so be patient and compassionate with yourself as you implement these strategies.

If you are struggling with POTS and want to learn more about how nervous system regulation can help, feel free to contact us for more personalised guidance.

Managing Postural Orthostatic Tachycardia Syndrome (POTS): The Role of Nervous System Regulation