The nervous system is like our body’s command center, constantly responding to everything happening around and within us. Knowing how to regulate it is vital for finding calm and peace in the midst of life’s chaos. In this article, I’ll explain what is happening in the brain and body when you perceive stress. Plus, I’m sharing 6 ways to regulate your nervous system, including the magic of co-regulation and some simple yet powerful relaxation methods.
Let’s dive in and explore how you can calm your mind and body to feel a sense of control over your anxiety.
What is Neuroception and Its Role in Nervous System Regulation?
Understanding the Concept of Neuroception
Neuroception is our brain’s lightning-fast, unconscious ability to understand the world around us before we are even aware of it. It’s like our internal radar, constantly scanning our environment for signals of safety or danger.
This process happens through our senses—what we see, hear, smell, touch—taking in information and instantly determining if we’re safe or at risk. This means that anything, even small changes, can trigger a sense of anxiety or distress without us knowing why. It might be a familiar scent, a certain color, or a sound that brings up past memories.
Understanding neuroception helps us realize that our anxiety might not have a clear reason, and that’s okay.
The key is to get grounded, remind ourselves that we’re safe in this moment, and recognize that the perceived danger is often in the past.
The Impact of Trauma on Neuroception: When the Nervous System Becomes Dysregulated
Trauma can really shake up how we perceive the world around us. It often leads to an overactive response to what we think are threats, keeping us stuck in that exhausting fight-or-flight mode, even when there’s no real danger.
It’s like our internal alarm system is always on high alert. But here’s the good news: understanding this connection is the first step towards calming that constant state of alert. Together, we can explore strategies to help you regulate your nervous system and find a sense of peace and safety again.
What is the Autonomic Nervous System and How Does It Work?
When you think about the autonomic nervous system (ANS), you’re really thinking about your automatic nervous system. It’s the part of your nervous system that’s working behind the scenes without your conscious awareness. The ANS is like your body’s autopilot, doing its job to help you function and survive without needing you to think about it.
Imagine if you had to consciously process every single piece of information you encounter throughout the day—your brain would explode from all the computing power required! There’s so much going on that it has to handle these tasks beneath your consciousness, and it does this incredibly quickly because cognitive processing would just slow everything down.
The ANS has two main branches: the sympathetic nervous system (SNS) and the parasympathetic nervous system (PNS). The SNS is your body’s accelerator, preparing you for intense physical activity by increasing your heart rate, blood flow, and energy production—this is the famous fight-or-flight response. On the flip side, the PNS is your brake, promoting rest, digestion, and recovery, often called the rest-and-digest response.
Keeping these two systems balanced is the key to your well-being. Think of it like this: while the sympathetic nervous system (SNS) is essential for actual emergencies—when you need to react quickly to real danger—the parasympathetic nervous system (PNS) is what helps you rest and recover.
If your SNS is always on overdrive without enough help from the PNS to calm things down, you can end up with all sorts of issues, like anxiety, digestive problems, and even heart problems. Your distress and survival responses are there for a reason—they’re meant to keep you safe. But learning how to regulate these responses and find balance in your autonomic nervous system is key to feeling well and staying healthy.
Causes of a Dysregulated Nervous System: Stressing About Stress
One of the biggest causes of a dysregulated nervous system is how we react to our own stress. When we feel distressed, we often start fighting that distress, getting even more stressed about feeling stressed. We start asking ourselves, “Why am I so anxious? Why do I feel like this? This shouldn’t be happening!” Instead of letting our nervous system do its thing and run its natural course, we engage with it, making the situation worse.
Imagine encountering a poisonous snake. Instead of calmly walking by and letting the snake be, we pick it up and try to fight it. The snake represents the threat, and our reaction to stress is like picking up that snake and trying to control it.
In reality, what we should do is acknowledge the snake’s presence and simply walk past it. If we let it go by, nothing happens. But when we react by trying to kill or fight the snake, we’re just causing ourselves more harm.
The same goes for our stress response. By acknowledging our anxiety and letting it pass, we can help regulate our nervous system. It’s about doing less and allowing our bodies to return to a state of calm on their own. Remember, sometimes, the best way to regulate the nervous system is to step back and let it naturally return to balance.
Understanding Polyvagal Theory: A Key to Regulating Your Nervous System
We do a lot of work with our clients based on Polyvagal Theory, which places the vagus nerve at the center of our nervous system regulation. The vagus nerve is the longest nerve in our body, extending from the brainstem all the way through our gut and touching every organ along the way. It acts as the body’s internal communication network, and when we regulate this nerve, we can bring balance to our entire system.
If we can regulate the vagus nerve, we can regulate our heart, lungs, liver, pancreas—everything.
For instance, if your neuroception perceives a threat and you need to run, the vagus nerve activates your lungs and cardiovascular system to respond. Similarly, if you need to freeze or hide, the vagus nerve slows down your heart rate and digestive system, allowing your body to “play dead” and survive the threat.
Polyvagal Theory operates on the idea that by regulating the vagus nerve, we can send signals of safety throughout our body. This helps deactivate the fight-or-flight response and promotes a state of calm and rest. It’s all about finding ways to access and regulate this crucial nerve.
Now, let’s explore six effective techniques to help you regulate your nervous system and bring a sense of calm and balance to your life. These methods can empower you to take control of your well-being by tapping into the power of your vagus nerve.
6 Ways to Regulate Your Nervous System
Humming: A Simple Technique to Calm Your Nervous System
Let’s talk about humming—yes, humming! It might seem simple, but it’s more powerful than you might think. The vagus nerve, which runs from your brainstem through your entire body, responds beautifully to the vibrations created by humming. These vibrations can help settle the nerve, sending signals of safety and relaxation throughout your body.
Here’s how you can do it: Find a quiet, comfortable space. Sit or lie down, close your eyes, and take a few deep breaths to center yourself. Start humming gently and feel the vibrations in your chest and throat. Keep this up for a few minutes, letting those soothing vibrations calm your mind and body. Whenever you’re feeling stressed or anxious, humming can help shift your nervous system from a state of fight-or-flight to one of rest and digest.
Posture Adjustments: Straighten Up for Nervous System Health
Straightening up isn’t just about good posture; it’s a fantastic way to engage and regulate your vagus nerve. When you straighten your back and pull your shoulders back, you’re aligning your body in a way that supports optimal nervous system function.
To give it a try, stand or sit up straight with your feet flat on the ground. Imagine a string pulling you upwards from the top of your head, elongating your spine. Pull your shoulders back and down, opening up your chest. Hold this posture for a few minutes, breathing deeply and slowly. This simple adjustment can help you feel more grounded and in control, signaling to your brain that you’re safe and reducing feelings of stress and anxiety.
Neck Exercises: Gentle Movements to Soothe Your Vagus Nerve
Neck exercises are a great way to soothe your vagus nerve and, in turn, your entire nervous system. These gentle movements help stretch and stimulate the nerve, promoting a sense of calm and relaxation.
Sit or stand comfortably with your back straight. Slowly tilt your head to one side, bringing your ear towards your shoulder. Hold for a few seconds, then gently roll your head forward and to the other side. Repeat this motion several times, moving slowly and mindfully. These gentle stretches can help release tension in your neck and shoulders, activating the vagus nerve and promoting nervous system regulation.
Hand Over Heart and Shoulder: A Soothing Gesture for Immediate Calm
Placing one hand over your heart and one over your shoulder is a surprisingly effective way to calm your nervous system. This simple gesture uses physical touch to send signals to your brain, promoting a sense of safety and relaxation.
To do this, sit or lie down comfortably. Place your right hand over your heart and your left hand over your right shoulder. Close your eyes and take several deep breaths, feeling the warmth and pressure of your hands. This physical connection can help soothe your vagus nerve, reducing stress and anxiety. It’s a quick and easy way to calm yourself in moments of distress, helping you feel more grounded and secure.
Grounding Techniques: Using Signs of Safety to Calm Your Nervous System
One of my favorite strategies for regulating your nervous system is to focus on signs of safety in your immediate surroundings. When you’re feeling overwhelmed or anxious, recognizing that you are safe right now can help calm your body’s stress response.
Start by looking around and identifying solid, stable foundations—things that aren’t going anywhere, like the ground under your feet or sturdy furniture. Notice exits that remind you there’s always a way out. Live plants or flowers can also be incredibly soothing, signaling life and growth. Pay attention to soothing colors and textures around you—soft fabrics, smooth surfaces, and even cool objects you can hold in your hands.
Take a moment to feel the ground under your feet and hold something comforting in your hands. These simple actions can anchor you in the present moment and help your nervous system recognize safety. By focusing on these cues, you shift your attention from perceived threats to the reality of your safe environment, promoting a sense of calm and grounding.
These grounding techniques can be particularly helpful when past traumas are being triggered, reminding your body that, in this moment, you are safe. Now, let’s explore more ways to regulate your nervous system and bring balance back to your life.
Co-Regulation: Using Social Support for Nervous System Balance
Co-regulation involves using the calm and confident signals from another person to help regulate your own nervous system. This phenomenon is especially important for children, who rely heavily on adults to signal safety and danger. However, adults can also benefit from co-regulation by seeking support from partners, friends, or community members.
To benefit from co-regulation, spend time with someone (or a group of someones) who exudes calm and confidence. This could be a trusted friend, a family member, or even a support group. Engage in activities together that promote relaxation, such as talking, walking, or simply being in each other’s presence. The calm signals from others can help your nervous system feel safe, promoting a state of relaxation and well-being. Remember, we are social beings, and our nervous systems are designed to respond to the cues we get from those around us.
Want to learn more about Neuroception and how to regulate the nervous system?
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