4 Simple Nervous System
Regulation Techniques

By understanding the key mechanisms of nervous system regulation, you can boost your well-being and improve your response to stress & everyday challenges.

Understanding the Nervous System

The nervous system is the body’s control center, managing everything from our movements to our reactions to the environment. It’s a complex network of nerves and cells that work together to make sure our bodies function properly. The nervous system has several key parts, each with a specific role in keeping the body in check.

Sympathetic, Parasympathetic, & Central Nervous System

The sympathetic and parasympathetic systems are parts of the autonomic nervous system, which handles involuntary bodily functions. The sympathetic system gets the body ready for action, while the parasympathetic system helps the body rest. The central nervous system, made up of the brain and spinal cord, processes information and sends out instructions.

Mental Health & the Nervous System

Mental health and the nervous system are closely linked, with each affecting the other in significant ways.

Trauma’s Impact on the Nervous System

Trauma can disrupt the nervous system, leading to issues like anxiety and chronic stress. This makes it crucial to address and manage trauma to maintain a healthy nervous system.

The Impact of Childhood Experiences

Childhood experiences shape the nervous system. Positive experiences can build resilience, while negative experiences can leave lasting effects, highlighting the importance of a supportive environment during childhood.

Nervous System Regulation Techniques

Mental health and the nervous system are closely linked, with each affecting the other in significant ways.

1. Polyvagal Exercises

The Polyvagal Theory, developed by Dr. Stephen Porges, emphasizes the role of the vagus nerve in emotion regulation, social connection, and fear response. These exercises target the vagus nerve, helping to balance the autonomic nervous system. Activities like singing and deep breathing can be particularly effective. Here are two exercises based on this theory to help stimulate the vagus nerve and promote a state of calm:

Humming or Chanting

Objective:

To stimulate the vagus nerve through vocalization and resonance.

Instructions:

Find a comfortable position, either sitting or lying down.
Take a few deep breaths to center yourself.
On your next exhale, begin to hum or chant a word like “Om” or “Aum,” feeling the vibration in your chest and throat.
Continue to hum or chant for 3-5 minutes, focusing on the sensation of vibration and the sound of your voice.
Pay attention to the calming effect this has on your mind and body.

Tips: Try to maintain a steady and comfortable pitch and volume. The goal is to create a resonant sound that you can feel in your chest and throat, as this helps to stimulate the vagus nerve.

Safe & Soothing Touch:

Objective:

To activate the vagus nerve and promote a sense of safety and calm through gentle, soothing touch.

Instructions:

Find a quiet and comfortable space where you can sit or lie down undisturbed.
Place one hand on your chest and the other on your abdomen.
Take a moment to feel the warmth of your hands and the gentle pressure they provide.
Begin to breathe slowly and deeply, focusing on the rise and fall of your chest and abdomen under your hands.
As you breathe, imagine a sense of warmth and calm spreading from your hands to the rest of your body.
If comfortable, you can gently stroke your arms, face, or neck with your hands, using a soft and soothing touch.
Continue this practice for 3-5 minutes, allowing yourself to sink into a state of relaxation and calm.

Tips: The key to this exercise is to maintain a gentle and soothing touch, as this helps to activate the vagus nerve and promote a sense of safety and well-being. Ensure that your breathing is slow and deep, as this enhances the calming effect of the exercise.

2. Progressive Muscle Relaxation

PMR involves tensing and then slowly releasing each muscle group in the body, helping to reduce physical tension and stress.

3. Repetitive Patterns in Art

Creating art with repetitive patterns can have a calming effect, providing a simple way to relax and de-stress.

4. Diaphragmatic Breathing

Also known as deep breathing, this practice encourages full oxygen exchange and activates the body’s relaxation response.

Nervous System Regulation techniques in a nutshell

Understanding and regulating the nervous system is a vital part of maintaining mental and physical health. With the information and techniques provided in this article, you’re now equipped to support your nervous system and enhance your overall well-being. Embrace these practices, and find your path to a balanced and healthy life.

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Online therapy is essentially face-to-face counseling, just conducted remotely. Studies show that tele-therapy is as effective as traditional counseling. Professional organizations and state governments recognize its benefits and have set regulations for it. However, like any therapy, its success in achieving your goals isn’t guaranteed. It’s important to discuss with your therapist whether tele-therapy is working for you.

How Should I Prepare for My First Session?

Showing up is all that you need to do! But if you really want to get the most out of session, it could help to take some time to think about what you want from therapy. It helps to write down your goals, questions you have or things that you feel are important to share.

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Online therapy might not be as effective for individuals with chronic suicidal thoughts, severe trauma, significant mental health history, or those recently in intensive care. Such cases often benefit more from traditional, in-person counseling. We’ll help you decide if our online services are right for you during your intake and evaluation.

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How will we set my treatment goals?

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