Fertility is a delicate balance of physical, emotional, and hormonal health working together. Some would say it’s like juggling a hectic schedule while managing major work stress and finding time for 10,000 steps all at once…
Episode 05 | Holistically Well Podcast: The Nervous System-Fertility Connection No One Talks About
Episode 05 of the Holistically Well podcast is a deeply personal and educational conversation on nervous system regulation and why it’s essential for our hormone health, fertility, and overall well-being across every season of the women’s health journey. From preconception, pregnancy, postpartum, perimenopause, and menopause!
Prefer to listen or watch? Listen in on the full conversation on the Holistically Well Podcast available on your favorite platform!
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Because trying to navigate all of this on your own is overwhelming. With everything else on your plate, where do you find the time to regulate your nervous system?
Understanding the Nervous System: Parasympathetic vs. Sympathetic
Let’s break it down:
- The sympathetic nervous system = fight or flight
- The parasympathetic nervous system = rest and digest
When you’re startled, overwhelmed, or overstimulated, you’re likely operating in that sympathetic (high-stress) mode. And while this response is meant to protect you, staying in it too long can cause real health issues.
That’s where holistic approaches come in. Methods like physical therapy, myofascial release, dry needling, and breathwork aren’t just about easing physical tension. These methods for nervous system regulation play a role in reducing stress. By breaking down some of our favorite methods, we’ll show you how they help reduce stress and create a more receptive environment for fertility.
What Happens When We Stay in “Fight or Flight” Too Long?
Chronically elevated stress leads to:
- High cortisol (our primary stress hormone)
- Suppressed reproductive hormones like progesterone and estrogen
- Fertility challenges, including irregular ovulation and difficulty maintaining pregnancy
- Increased inflammation and gut imbalances
The Role of Myofascial Release and Dry Needling for Fertility and Nervous System Regulation
As a Holistic Orthopedic and Pelvic Health Physical Therapist and Prenatal and Postpartum Corrective Exercise Specialist, Dr. Kayla Borchers sees firsthand how the body’s systems work together to support fertility and nervous system regulation. Myofascial restrictions and muscle imbalances disrupt pelvic mobility and circulation by creating tension and limiting movement in the pelvic region. When fascia, the connective tissue surrounding muscles, becomes restricted, it can cause a build-up of pressure and reduce blood flow. This impairs the delivery of essential nutrients and oxygen to the reproductive organs, which can impact fertility. By addressing these issues with holistic nervous system regulation techniques like myofascial release and dry needling The Holistically Well in-person and online Holistic Physical Therapy Practice helps restore neural, fascial, and muscular function to improve the body’s fertility.
What is Myofascial Release?
Think of it as a reset for your body. It helps melt away chronic muscle tension, keeps your tissues hydrated, and supports better lymphatic flow so everything moves and feels better. At-home myofascial release tools can be great for self-care and addressing muscle tightness and fascial restrictions! A foam roller is great for larger muscle groups like the back, thighs, and calves. Use slow, controlled movements to roll over tight areas, focusing on tender spots for 20-30 seconds at a time. A massage ball is perfect for targeting smaller, harder-to-reach areas like the shoulders, hips, and glutes! Place the ball against the wall or floor and gently roll over tight spots, applying pressure where needed. When using any of these tools, take your time, breathe deeply, and apply steady, gentle pressure. Avoid rushing and focus on any tight or tender spots to release tension.
What about dry needling for my nervous system?
Dry needling is like a deep sigh of relief for tight muscles. It targets stubborn knots, eases pain and inflammation, and boosts blood flow—especially where it matters most for fertility, like the pelvic region. Curious to learn more? Experience the benefits of dry needling at our Sidney, Ohio Holistic Physical Therapy Practice.
Breathwork and Nervous System Regulation
A dysregulated nervous system can contribute to inflammation and stress, negatively affecting fertility. Breathwork techniques help shift the body into a parasympathetic (rest-and-digest) state, promoting relaxation and hormonal balance.
Breathwork Techniques to Improve Fertility
- Diaphragmatic Breathing – Encourages full oxygen exchange and relaxation of the internal reproductive organs + pelvic floor
- Box Breathing – Regulates stress response and enhances focus
- Alternate Nostril Breathing – Balances the nervous system
Integrating physical therapy, breathwork, and nervous system regulation into your fertility plan can have amazing benefits. By easing physical restrictions and helping you relax, these practices can naturally support and boost your reproductive health.
How to Teach Your Body It’s Safe Again
It all starts with daily nervous system regulation practices.
These aren’t just for you—they’re for your kids, your partner, your entire home. Some of my go-to tools include:
- Deep diaphragmatic breathing (activates the vagus nerve)
- Intentional time outdoors
- Reducing sensory overload
- Gentle movement and walks
- Mindfulness and grounding practices
- Nutritional support for adrenal health
Even something as small as stepping outside for a few minutes can completely change your state!
At Holistically Well, we provide personalized orthopedic and pelvic health physical therapy, available both in-person and virtually, to support individuals on their pregnancy journey. Our aim is to go beyond symptom management, guiding you toward lasting healing and optimal reproductive health.
If you’re unsure whether this approach is a good fit, we invite you to book a free 15-minute consultation. Dr. Kayla or Dr. Lauren will be happy to discuss your specific needs and goals. Click the link below to schedule your free consultation and begin your path to holistic healing and fertility support.
Click here to schedule your free consult.
Wondering the Link Between Cortisol & Progesterone?
Let’s talk specifically about progesterone—the “pro-gestation” hormone.
- It’s vital for conception and maintaining a healthy pregnancy.
- Chronically high cortisol suppresses progesterone.
- This can lead to difficulty conceiving or recurrent miscarriage.
I see this pattern often in my practice, especially when reviewing labs. Many women are unknowingly living in survival mode—and their hormones reflect that.
If you’re done with Googling and ready to feel empowered by education and expert support learn how our Holistically Well Preconception Online Course will guide you every step of the way in preparing for conception or book a 1:1 Free Fertility Consultation with a Holistically Well Physical Therapist to explore your unique needs before, during, and after pregnancy.
