The Nervous System experienced through the five physical senses: Sight, Smell, Taste, Sound, Touch

In today's rapidly evolving technological landscape, the way we interact with the world around us, is constantly transforming.  As humans, our ability to adapt and find new ways to interface is astounding.    And yet,  the need to slow down, ground ourselves and reconnect with nature is greater than ever.

Human existence is a constant and complex interaction with both the external world and the inner mind/body system. We have evolved in such remarkably intelligent ways, in order to create a harmonic connection with this dual existence. Possibly the most vital interface is our nervous system.

The nervous system not only co-ordinates our  physical actions and organises incoming sensory information, but it also governs our behavioural relationship with our environment.  At a higher level,  the nervous system allows us to draw on memories, access feelings, problem solve and develop deep relationships with fellow humans and other species.

So much knowledge is now being shared within the scientific and  holistic communities on how we can support the nervous system.  Acknowledging the reality of burnout and stress related lifestyles;   regulation of our nervous system has become a key word in many circles, and one we have all become familiar with.

With this in mind, how can we support this super advanced neurological system to become more resilient to the changing world around us?

As a Holistic Therapist and Yoga Teacher, there are a few avenues of thought I could discuss.   Yet one that appears predominantly simple, and available to everyone immediately, is this - a Journey through the senses.

Tapping into our senses 

In a world filled with distraction and disconnection we often forget the power that lies within us and the connection to our senses. When was the last time you savoured the succulent taste of a peach, or noticed the texture of grass beneath your feet?

The natural world is in constant communication with us, reaching out to us in ways that encourage us to slow down long enough to notice the miracles that exist all around us.

The following are some simple tools that will awaken your senses, connecting you both to the external world around you, as well as to your inner landscape.  Like any practice, if are are consistent, then these tools will inspire you to tune in to self, to cultivate stillness, and to feel more centered. 

Sense through Sight

Our eyes take in the world around us and never stop conveying messages to the nervous system. Some say they are the windows to the soul.  

How do you start your day?  Introducing the practice of allowing your eyes to meet natural sunlight as soon as you rise in the morning (the earlier and nearer to sunrise the better).   Take your morning tea/coffee outside and allow your eyes to soak in your surroundings, the sun, the clouds, the sky above, whatever is being offered to you that day.  Allow your eyes to adjust to it.    Use this time to stretch, walk, feel the grass beneath your feet and allow the eyes to wander and feel gratitude for all they see today.

Receiving early sunlight direct to the eyes is also key to regulating your circadian rhythm and helps in turn with getting a good nights sleep.

Sense through Smell 

It is widely believed that our vision is the most dominant sense, but often smells trigger much deeper emotional responses.  This is due to the fact that odours have a direct link to the limbic system - the areas of the brain connected to emotion / memory and behavior.    This is regarded as the primitive part of the brain and, thus, with survival instincts.   Certain odours can take us right back to a moment in time, where we experienced great joy, or danger.   The memory is triggered by the sense of smell.

How can we become more aware of how we use our sense of smell?   Try engaging with essential oils perhaps.   Each scent has a particular nuance that will trigger a different olfactory responses in each of us.  

For instance,  Wild orange - has this fresh, dewy scent that if you close your eyes you could be transported to an orange grove in Italy.   Or, balsam fir - always reminds me of Christmas season.  It has such a vibrant evergreen scent, quite invigorating.   Any of the evergreen oils such as Pine, Cedarwood might have a similar effect.  

Another oil that most will be familiar with is Lavender oil.   Reminds me of tea and a peaceful nights sleep.  I do love lavender mixed with magnesium oil as a gentle relaxant for muscle and nervous system before bedtime.

Finally,  a grounding and sweet oil that I really love is Neroli (or Orange Blossom).  Used widely in perfumes for its sweet scent.  It is believed to open and attune the heart chakra to the vibration of love.

Essential oils or aromatherapy oils are such a treat and don’t necessarily cost the earth.  My suggestion would be to browse in a shop such as Neals Yard Remedies and get to know the oils you like intuitively.   Start with one or two favourites and add to the collection slowly.  Sometimes you will find yourself drawn to a particular scent, some innate wisdom or memory at work, and it just feels like the perfect scent for you. 

Sense through Taste 

When we think of taste, we are instantly drawn to that favourite recipe that makes our mouth water at the thought of eating just one piece.  What would that be for you ?  A piece of chocolate, a juicy peach or strawberry ?   A slice of lemon drizzle cake ?  Or a juicy steak slathered with garlic and butter ? 

It goes without saying that the more local produce we eat in our diets the more close to nature and sustainability we are.   It always amazes me the amount of fruit and vegetables that are imported into the UK (where I live) when we have a vast and fertile land.   The farmers are willing to grow crops organically or in whatever way we, the consumers, wish our produce to be.  They want us to  buy locally.  I understand cost is a big factor here and pledge to at least aim to buy as much home grown organic foods as possible.   Plus,  they taste so much superior.

WE sometimes tend to  avoid bitter or astringent foods such as  lemons, ginger, limes, try them with raw turmeric steeped in olive oil for a simple and delicious homemade dressing.   These fruits stimulate the digestive enzymes.

I have to give a mention to the mini cabbage bud, also known as the Brussels Sprout, with its uniquely bitter flavour, this humble vegetable is either loved or hated.   Research has shown that some humans have a genetic predisposition to certain bitter vegetables.  Whereby the brain will associate the bitterness of these vegetables with poison so they are instinctively turned off by that taste.   There is a receptor on the tongue that responds to the bitter compound and for some people that receptor is far more sensitive, resulting in a dislike for such veg as brussels sprouts.

So, paying attention to what you like to eat, or dislike, can be quite revealing.   Do you have a strong sense of taste or fairly average ?   There are about 25% of the worlds population who are considered “super tasters” whereby they experience taste more intensely than the rest of us.     Interestingly, how we perceive taste is programmed into our DNA.  

It can be hugely comforting for our nervous system to notice what we are tasting, tantalizing the taste buds and introducing a rich range of flavors.    I understand that for many, there is guilt or shame attached to enjoying food and counting calories of our intake.    This is counter-productive for our nervous system and brings stress and punishment into what should be an enjoyable experience.   If you feel you do that, maybe reframe this area of sensing by becoming more aware of what you purchase and how you prepare your food - could you create more ritual around meal times?  Consuming more protein and diversity of veg and fruit that will sustain you for longer?  

Taste is a sense that clearly brings great nourishment to our body physically; allow it to nourish you emotionally, and even spiritually as well, by honoring it more. 

Sense through Sound

The human auditory nervous system is so highly attuned; the sound wave vibration (voice, music, rhythm) travels from the outer ear and middle ear to inner ear, where it is picked up by the fluid in the cochlea (a tiny shell like organ in the ear) that moves in response to the vibration.  This fluid movement sets in motion 25,000 nerve endings that converts the vibration to an electrical impulse that then travels along to brain.   The brain then interprets these signals, and this is how we hear.     Amazingly simplified version of the scientific process involved.   

The feotus is already picking up and making connection to sounds in utero; recognizing the high pitch of mother voice, the lower tone of fathers.   Neonatal research suggests that the baby is already discerning emotions through tone of voice.  If the parents play music extensively whilst baby is in utero,  baby will choose or detect rhythms that are calming and peaceful or joyful and happy etc.   This also helps them tune into the effect the music has on their carrier, the mother influence.

From a holistic perspective, many of you will have experienced a Sound Bath.   Usually, using a combination of Tibetan or Crystal Bowls, Drums and Gongs.    The vibration of sound is carried to the brain and processed as above.  The therapeutic sound and vibrations slow the brainwaves down from a beta state (fully awake) to an alpha (more relaxed ) and even known to take some practitioners to a theta (deep meditation) and delta state (deep sleep). 

The effect of this Sound Bath experience results in a feeling of deep rest and nervous system regulation.   This healing invites practitioners to quiet their busy mind, and start to replenish their innate sense of harmony when feeling anxious or burnt out.   In addition to the sound, there is a greater universal magic involved when we come together as a group, with healing and soothing the systems in mind.

Equally effective, if we cannot get to a class or are restricted to home, is to listen to Yoga Nidra with sound bath on Youtube.  Carve out time for you, without distraction, so you can tune in and deeply absorb the sound and rest.    These are simple options available to all.

Finally,  chanting or humming are other ways of regulating the nervous system.   All can be done alone or in company,   these activate the vagus nerve to induce that sense of relaxation.

Playing binaural beats in the background or your favorite classical music can be equally calming. 

Playing music, such as piano, guitar and singing.  Music and good company has such positive effects on our overall wellbeing. Think of big concert or a night at the opera.

Sense through Touch

The healing power of touch induces a whole host of health benefits; regulates the heart rate and nervous system, releases oxytocin, aids sleep, as well as relieving stress and anxiety. 

Touch is vital to us all.    It was discovered that babies under 2 who had been institutionalized (Chapin 1915; cited in Montagu 1986), even though fed, failed to thrive; this was related to a lack of touch and affection.   A baby needs that stimulation and touch to promote healthy and normal development, physically and emotionally.    Skin to skin contact in the hours following birth help a baby to regulate temperature, heart rate, and breathing as well as having a soothing effect on their nervous system.  

Being in touch with the outdoors is such a balm in our busy, concrete world.  That sensation of grass or sand beneath bare feet, the sun on our face and the water on our skin can be so revitalising.  Thus, we desperately seek our two weeks sun holiday every year.   

Though, I would argue being at home in nature can be equally rewarding.  We are surrounded by woods and river and parks.  Get in touch with the trees and woodland around you and really notice how soothing this can be. 

Touch through massage is such a wonderful holistic treatment.   The sense of ease in body and mind after a massage can be unrivaled soothing for the nervous system.  There are so many options,  Shiatsu (fully clothed and working on the pressure points), deep tissue massage,  sports and remedial massage (for intense and specifically targeted bodywork) and so much more.     Sometimes, a facial or hand massage can be enough to offer that sense of self care that we need.

I encourage you to explore and use your five physical senses to become more present in your daily life.   Teach your children to be more mindful about how they experience the world.  

There are more senses beyond these 5, but thats another story!