Tools for Tuning in to Your Body - Nervous System Regulation

Nervous system regulation explained simply, is the shifting from being stressed, overwhelmed, angry or triggered into a state of relaxation. This happens on a physiological level, and our ability to recognise and regulate our nervous system is a large part of our mental health, our relationships and our day-to-day functioning. 

There are two systems our bodies use for regulation. Firstly, there’s an emergency system, the sympathetic nervous system, that activates our fight or flight, our threat response. When activated, our heart rate and blood pressure increases, muscle tension builds, we’re focused on the here and now, and our actions can be impulsive and illogical. Secondly, there’s a rest/calming system, called the parasympathetic nervous system. This system looks after our body at rest - it releases endorphins, promotes digestion, and decreases heart rate, blood pressure and body temperature. Throughout the day, both of these systems are in a state of flux with each other. Depending on how stressful our environment is, the activated threat response can become the dominating system, and if activated too regularly or for too long, it can cause us to stay in a heightened stress response. Self-regulation tools are powerful in bringing awareness back into our bodies and helping us shift back into a state of calm and relaxation during or after periods of stress activation.

We can use our senses such as sight, sound, touch, taste and smell to support us in coming into our body, and grounding in the present.

Below are some helpful tools and techniques to assist with activating our parasympathetic nervous system:

Wet noodle: Imagine your limbs, body and pelvic floor as a wet noodle. Relaxing every muscle in your body sends a signal to your nervous system that it is not under threat

Deliberate, slow breaths: Breathe in for 4 counts, hold it for 2 counts, breathe out for 6 counts. Repeat

Music: Listening to music with a tempo of 60-80 bpm supports relaxation, stress reduction and sleep support 

Make some noise: Singing, humming, gargling, making an “ommm” sound stimulates the vagus nerve and facilitates long, slow breaths

Shaking it out: Sitting or standing, shake all the parts of your body. Imagine all the tension and nervous energy leaving your body

Grounding: Identify 3 things you can see in your environment. What are 3 things you can touch? What can you smell? Notice your feet firmly on the ground. Rub your hands together and focus on the warmth

Body scan: Close your eyes and scan your body from your toes releasing sections as you scan towards your head. Focus on how each part of your body feels as it releases

Weight: Carrying a heavy object, wearing a weighted blanket or pillow, or a firm hug can increase body awareness and calm nerves

Cold water: Taking a cold shower, splashing cold water on your face or pressing an ice pack on the centre of your chest slows down our breathing and heart rate

Have a go at the above tools, and try practicing them outside a state of extreme stress, and notice what impact it has on your body. There are lots of options here, but most people find that a few work well for them, and feel accessible when they need it. If a tool doesn’t feel right for you, that’s okay, and great self awareness for noticing that!

Which regulating tools work best for you?