This post discusses the topic of what is the best nervous system retraining program.
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Mast Cell Activation Syndrome (MCAS) is a chronic condition that affects all organ systems. It can cause severe, disabling symptoms every day, including potentially fatal anaphylaxis. MCAS often occurs with other chronic conditions like Ehlers-Danlos Syndrome (EDS) and Postural Orthostatic Tachycardia Syndrome (POTS). Managing MCAS is challenging because many healthcare providers are unaware of it, and diagnostic tests can be unreliable. Treatments involve using antihistamines, mast cell stabilizers, and avoiding triggers. Check out this post on how to manage MCAS.
Nervous system dysregulation refers to an imbalance within the body’s nervous system, disrupting its ability to appropriately respond to stimuli, often manifesting as physical and emotional symptoms due to an overactive “fight or flight” response and an inability to properly transition to a “rest and digest” state.
Essentially, it’s when the body’s internal alarm system becomes overly sensitive and can’t regulate itself effectively, leading to symptoms like anxiety, mood swings, fatigue, and difficulty concentrating. Nervous system dysregulation is often at the root of MCAS.
Chronic stress, trauma, significant life changes, or exposure to toxins can contribute to nervous system dysregulation. Nervous system dysregulation causes an imbalance between the sympathetic nervous system (“fight or flight”) and the parasympathetic nervous system (“rest and digest”). Symptoms of nervous system dysregulation include headaches, muscle tension, digestive issues, insomnia, fatigue, rapid heart rate, anxiety, irritability, mood swings, depression, difficulty concentrating. Treatment approaches for nervous system dysregulation include mindfulness practices, deep breathing exercises, relaxation techniques, therapy, lifestyle changes like regular exercise and good sleep hygiene, and nervous system retraining.
Nervous system retaining is a process that uses neuroplasticity techniques to retrain the brain and nervous system to respond differently. There are two types of nervous system retaining: top-down and bottom-up.
Top-down nervous system retraining is a healing approach focusing on using the mind (cognitive and emotional processes) to regulate the body’s autonomic nervous system (ANS). It involves conscious interventions, such as cognitive reframing, visualization, and mindfulness, to shift the body out of a chronic stress or threat response and promote nervous system regulation.
How Top-Down Nervous System Retraining Works:
• The Brain Leads the Body → The prefrontal cortex (thinking brain) sends signals to the limbic system (emotional brain) and autonomic nervous system (ANS) to shift out of dysregulation (fight/flight/freeze) into a regulated parasympathetic state.
• Retrains Perception of Safety → Many chronic conditions (e.g., MCAS, POTS, chronic pain, anxiety) stem from an overactive threat response. Top-down retraining teaches the brain to feel safe, reducing symptoms.
• Neuroplasticity & Rewiring → By practicing new thought patterns, emotions, and behaviors, the brain creates new neural pathways, making regulation easier over time.
Examples of top-down nervous system retraining programs:
| Method | How It Works | Cons |
|---|---|---|
| DNRS (Dynamic Neural Retraining System) | Uses visualization, affirmations, and limbic rewiring to shift out of chronic stress responses. | $350 plus optional coaching; requires a trained provider; may take years |
| Gupta Program | Combines brain retraining, meditation, and vagus nerve activation to reduce chronic nervous system dysregulation. | $499/year; minimum 6-month investment; not suitable for all types of trauma |
| Cognitive Behavioral Therapy (CBT) | Identifying and reframing negative thoughts, addressing past trauma. | Cost depends on your insurance; requires a trained therapist; may take years |
Bottom-up nervous system retraining is a healing approach focusing on using the body to influence and regulate the brain and autonomic nervous system (ANS). Instead of relying on thoughts or conscious cognitive processing (like in top-down methods), bottom-up approaches engage the body directly to send signals of safety to the brain, helping to shift out of chronic stress or dysregulation.
How Bottom-Up Nervous System Retraining Works
• The Body Leads the Brain → Engaging in sensory, movement-based, or breath-related practices shifts autonomic responses, helping the nervous system move from fight/flight (sympathetic) or freeze (dorsal vagal shutdown) into a more regulated state (parasympathetic/vagal tone).
• Targets the Vagus Nerve and Somatic Pathways → Many techniques directly stimulate the vagus nerve, regulate breathing, or involve movement, which helps reset autonomic function.
• Bypasses the Thinking Brain → This approach is especially helpful when trauma or dysregulation is stored in the body and is not easily accessed through cognitive (top-down) methods alone.
Examples of Bottom-Up Nervous System Retraining:
| Method | How It Works | Cons |
|---|---|---|
| Vagus Nerve Stimulation | Surgically implanted devices and non-invasive external stimulators | $500 to $20,000 depending on the type of device |
| Somatic Experiencing (SE) | A trauma-informed method that releases stored stress in the body through gentle awareness and movement | Cost depends on your insurance; requires a trained therapist; may take years |
| Safe and Sound Protocol (SSP) | A passive listening therapy to stimulate the vagus nerve and regulate the ANS. | $200 with me; not suitable for people with severe tinnitus, active psychosis, or seizure disorders |
| EMDR – Eye Movement Desensitization and Reprocessing | Aims to reprocess traumatic memories and reduce their emotional impact by facilitating the brain’s natural healing processes | Cost depends on your insurance; requires a trained therapist; may take years |
| Quantum Neuro Reset Therapy (QNRT) | Designed to help reset the nervous system by addressing unresolved emotional trauma and stress responses | Cost depends on your insurance; requires a trained therapist; may take years |
Based on my experience, the best nervous system retraining program combines both top-down with bottom-up therapies. Here are two options I know of:
Forgiveness – I’ve developed a forgiveness program called the Sacred Self-Healing Mothod based on “A Course In Miracles,” which is my top-down practice. When I combine the SSP with forgiveness, I have experienced the biggest improvements in my health in decades. I’ve written three books about the Sacred Self-Healing Method and offer courses and a certificate program. More information about the Sacred Self-Healing Method is available here.
Primal Trust – Another nervous system retaining program that combines both top-down and bottom-up techniques is Primal Trust, which costs around $1000 per year. I do not have experience with Primal Trust, but I’ve heard it is helpful.
The bucket theory simplifies understanding symptom reactions with MCAS. Imagine your body as an empty bucket you don’t want to overflow. Reactions to various stimuli fill the histamine bucket at different rates, forming the total histamine level (how full your bucket is). More histamine means more symptoms. By managing triggers, reducing exposures, and taking medications and supplements, you can control your bucket’s level.
Knowing your symptom progression in a symptom flare is the key to developing your rescue plan. This post discusses how to recognize your symptom progression so you can be prepared to address those symptoms.
Want a tool to easily keep track of your symptoms? Sign up for my newsletter and you will receive my free 50-page ebook of lower-histamine, grain-free, sugar-free recipes, my free symptom log, and a free two-week meal plan!
The Safe and Sound Protocol (SSP) is a listening therapy based on Polyvagal Theory that helps heal nervous system regulation. Many people with MCAS have nervous system dysregulation stemming from infections, toxic exposures, concussions, and trauma. The SSP is an easy-to-use app where you listen to specially filtered music for 30 minutes each day for a 5-hour cycle. Studies show the SSP has a profound effect on mental health and chronic conditions
You can sign up for the SSP here!
Rocks and Roots chronicles my journey solo backpacking the Superior Hiking Trail and overcoming nervous system dysregulation, gut dysbiosis, and Mast Cell Activation Syndrome symptoms to hike 328 miles successfully.
Healy is an individualized microcurrent device I use to reduce inflammation. Check out this post for more about Healy.
I provide one-on-one in-person and remote chronic illness and caregiver coaching and Sacred Self-Healing Sessions based on the Sacred Self-Healing Method, a proven novel co-creative healing modality detailed in my Books.
Click here for more information.
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The preceding material does not constitute medical advice. This information is for information purposes only and is not intended to be a substitute for professional medical advice, diagnosis, cure or treatment. Always seek advice from your medical doctor.
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