What Is the Limbic System?

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Written By Jacqui Raadschelders

Have you ever noticed how a smell, sound, or memory can instantly trigger a strong emotion or bodily reaction? That’s your limbic system at work — the part of your brain that processes emotions, stores memories, and detects safety or threat.

The limbic system plays a central role in how we respond to stress, regulate our emotions, and manage our health. When it’s overactive, it can keep the body in a constant state of protection — even when there’s no immediate danger.

The limbic system is a network of brain structures, including the amygdala, hippocampus, hypothalamus, and parts of the cingulate cortex. Together, these areas:

  • Process emotions like fear, joy, and frustration

  • Store and recall emotional memories

  • Detect danger and signal the body to respond

  • Influence motivation, behaviour, and decision-making

  • Communicate closely with the autonomic nervous system and HPA axis

The Limbic System and Chronic Stress

In short bursts, the limbic system keeps us safe: the amygdala sounds the alarm, the hypothalamus triggers stress hormones, and once the threat passes, the body returns to balance.

When stress is ongoing, the limbic system can stay on high alert. This can show up as:

  • Anxiety or hypervigilance

  • Fatigue or tension

  • Gut and hormonal issues

  • Sleep disturbances

  • Emotional reactivity or shutdown

In this state, the body is protecting you — but it can feel exhausting and restrictive.

How I Approach Limbic System Retraining

The first step is always nervous system regulation, often working with the vagus nerve to calm the body and restore a sense of safety. Without this step, trying to “retrain” the brain can feel overwhelming or ineffective.

Once the nervous system is supported, brain retraining becomes possible. This is where you can teach your limbic system that certain triggers are no longer threats and start building new patterns of emotional and physiological responses.

Practical tools include:

  • Vagus nerve and nervous system exercises – simple practices to downregulate overactive stress responses

  • Interoception – tuning into internal sensations to help the brain learn safety

  • Movement and retraining breathing – gentle ways to support nervous system balance

  • Mindset and belief awareness – noticing how thoughts influence body responses

  • Positive experiences and connection – supporting the brain’s ability to regulate through safety and changing to expecting positive experiences.

Why This Matters

For people dealing with chronic stress, fatigue, pain, or illness, the issue is often how the brain and nervous system interpret threat. By first regulating the nervous system and then retraining the limbic system, you can reduce overactive stress responses, support the body’s natural recovery processes, and improve overall resilience.


Jacqui Raadschelders