Feeling overwhelmed is usually a sign that your nervous system is stressed.
When you’re under threat, your nervous system shifts into a protective state, causing an increase in your heart rate. It narrows your attention, tenses your muscles, and makes it even harder to think clearly.
How can you regulate your nervous system and respond to stress in a more supportive way? Read on for effective evidence-based tips from a somatic therapist.
What Nervous System Regulation Actually Means
Nervous system regulation refers to your body’s ability to respond to stress.
Your nervous system naturally shifts between different levels of activation throughout the day. Stress increases your alertness, while safety allows your body to rest.
With proper regulation, you can avoid getting stuck in a prolonged protective state.
Regulated Does Not Mean Calm All the Time
Nervous system regulation lets you return to a balanced state through mind-body techniques. However, this doesn’t mean you’ll feel calm all the time. A regulated nervous system can still respond strongly in times of crisis.
The main difference is flexibility. You may feel stressed, but you’ll still stay present. Regulation allows you to experience emotions without feeling overwhelmed.
Your Window of Tolerance
The window of tolerance is the optimal zone for nervous system arousal. This is the state where you can effectively process your emotions and respond to stress.
Trauma and chronic stress can narrow your window of tolerance. On the other hand, therapy and regulation can expand it.
Learning how to calm your nervous system and get out of fight-or-flight mode is key.
How Your Nervous System Responds to Stress
When you’re under threat, your nervous system goes into protection mode. It automatically assesses the situation and tells your body to respond. This raises your heart rate, changes your breathing, and narrows your attention.
Fight, Flight, Freeze, and Fawn
People respond to threats in different ways.
- Fight: Fight happens when you become defensive and ready to confront what’s happening.
- Flight: Flight is when you escape or avoid the situation.
- Freeze: Freeze is when you become unable to act or make a decision even when you know you have to respond.
- Fawn: Fawn is when you try to appease someone and disregard your needs to prevent conflict.
The Role of the Vagus Nerve
The vagus nerve is the primary highway for the parasympathetic nervous system. It carries signals between your brain and organs and manages your blood pressure and respiratory rate.
Studies show that the vagus nerve plays a crucial role in stress resilience and emotional regulation. In fact, you can enhance vagal tone and improve resilience through breathwork and movement exercises.
What Causes Nervous System Dysregulation
A dysregulated nervous system happens when your body gets stuck in fight, flight, freeze, or fawn mode. It can be triggered by trauma, chronic stress, lack of sleep, hormonal imbalances, and traumatic brain injuries.
Conditions like ADHD or autism may also cause nervous system dysregulation.
Signs of a Dysregulated Nervous System
How can you tell if your nervous system is stuck in fight-or-flight mode? The most common signs of a dysregulated nervous system include the following:
- You have trouble managing your emotional stress response.
- You have trouble sleeping and are experiencing constant fatigue.
- You experience panic attacks, digestive issues, and are sensitive to noise and light.
- You have trouble concentrating due to a mental fog.
A dysregulated nervous system can manifest as hyperarousal or hypoarousal.
Hyperarousal: Stuck in Fight or Flight
Hyperarousal happens when your fight-or-flight mode stays activated even after the threat is gone. You can be startled easily and experience outbursts more often.
Those with an overactive nervous system become sensitive to light, sound, and textures.
Hypoarousal: Shut Down and Disconnected
In hypoarousal, you become less alert. Your emotional and cognitive capacity lessens, and you may even experience a decrease in motor control.
How to Regulate Your Nervous System in the Moment
Regulating your nervous system in the moment isn’t always easy. That said, even small changes can help you feel more grounded when you’re overstimulated.
Learning different nervous system regulation techniques is a great way to start.
- Lengthen Your Exhale
Did you know that slowed breathing can actively lower your heart rate? Long exhales stimulate the vagus nerve and send signals to slow your heart’s rhythm. Simple breathing techniques lower the fight-or-flight response and allow you to return to your natural state.
You can try inhaling for four seconds, holding your breath for seven seconds, and exhaling through your mouth for eight seconds. Repeat this breathing exercise at least four times and practice it even when you aren’t under stress.
- Orient to the Room
Orienting to the room is a somatic technique. It can help calm anxiety by signaling to your nervous system that you’re in a safe environment.
To do it, you first have to stop whatever you’re doing and find somewhere comfortable to sit. Feel your body against the chair and rest your feet on the floor.
Next, let your eyes relax and turn your head from side to side. Let your gaze wander and take in objects one by one. Notice the colors and shapes of the objects around the room, and let your eyes rest on a comforting object. Exhale slowly to encourage relaxation.
- Ground Through Your Senses
Sensory grounding is a vagus nerve exercise that uses your five senses to help you calm down. You can start by taking a deep breath and looking around the room.
First, see the colors and shapes of five items near you. Feel the texture of four things, such as a pillow or the wall. Listen to three sounds, then notice two scents in the air.
Finally, taste one food item, such as water or your favorite snack.
The goal of this exercise is to engage your senses to interrupt overwhelming feelings.
- Move or Shake It Out
If you’ve ever had a pet, you may notice that they may sometimes shake when they’re stressed or excited. The shaking motion can discharge excess adrenaline and produce calming effects.
Somatic shaking is a simple exercise that uses rhythmic bouncing and tremors to regulate the nervous system.
You can do it by bouncing your knees and letting the vibrations travel to your legs and hips. Gently shake your hands, wrists, and shoulders. Imagine shaking the stress out, and take deep breaths to calm yourself.
- Use Cold Water
Using cold water is another great technique for regulating your nervous system.
Research shows that splashing cold water on your face leads to vagus activation and stress reduction. The cold water stimulates your dive reflex, which instantly slows your heart rate.
Other ways to use cold water for a nervous system reset include cold showers, cold compresses, and wrist chills.
- Hum, Sigh, or Sing
Humming may not seem like much, but it can be a powerful tool for reducing stress and calming the mind.
Studies show that producing an “mmm” sound produces vibrations that stimulate your vagus nerve. The vibrations activate your parasympathetic nervous system, which reverses the fight-or-flight response.
To practice humming for stress reduction, find a comfortable position and close your eyes. Begin humming, sighing, or singing and notice how the vibrations travel throughout your body. Continue this exercise for five to ten minutes.
Daily Practices That Build Long-Term Regulation
Avoiding chronic stress is crucial to prevent a dysregulated nervous system. Below are daily practices to heal your nervous system long-term.
Sleep, Food, and Caffeine
Make sure you get adequate rest. Good sleep and healthy food improve your ability to cope with stress.
Also, pay attention to your caffeine intake. Caffeine can increase your heart rate and make you feel more anxious.
Gentle Movement and Time Outside
Spend time outdoors and in nature. Try gardening, walking, yoga, and meditation for a positive change in environment.
Co-Regulation and Safe Connection
Co-regulation is a shared process where two people help calm each other’s emotions. You can form a safe connection with someone you trust.
When you’re experiencing a dysregulated nervous system, having someone there for you can lower stress and soothe you.
Matching the Technique to Your State
No single grounding technique will work every time. Therefore, you should never force yourself to do a particular exercise.
It’s important to match the grounding technique to your state. Try experimenting to discover what works for you.
When Self-Regulation Is Not Enough
Sometimes self-regulation isn’t enough. If the dysregulated nervous system is due to trauma, a professional can better support your healing.
Consider reaching out to a therapist if you’re feeling overwhelmed and are struggling to return to a restful state.
Nervous System Regulation Therapy at Sana Counselling in Vancouver
Sana Counselling is a Vancouver-based practice that specializes in somatic therapy, EMDR, and trauma therapy. We work with those struggling with PTSD, trauma, and anxiety through evidence-based and humanistic approaches.
If you’re struggling with nervous system regulation, Sana Counselling is here to help. With Sana Counselling, you can feel safe and leave each session with the tools you need for a calmer life.
Let’s take the healing journey together. Discover Sana Counselling’s services through a free consultation today!
Frequently Asked Questions
What is the fastest way to regulate your nervous system?
Some of the fastest ways to regulate your nervous system include deep breathing, orienting to the room, and grounding through your senses. You can also try humming, splashing your face with cold water, or shaking exercises.
How long does it take to regulate a dysregulated nervous system?
You can regulate your nervous system through grounding techniques within minutes. Still, you may need to practice somatic exercises for several weeks and months for long-lasting change.
Can you regulate your nervous system on your own?
Regulating your nervous system on your own is a great start. Try different grounding techniques to see what works best for you. However, seek help from a professional to significantly improve a dysregulated nervous system.
What is the difference between calming and regulating your nervous system?
Calming your nervous system refers to brief exercises that can lower stress in the moment. Meanwhile, regulating your nervous system involves continuous exercises to prevent prolonged dysregulation.